Type 2 diabetes is a disease caused by lifestyle. The complications of this disease brings deadly disease package.However, the disease is highly preventable, one of them through diet.
1. Eat smaller portions
How to eat as it reduces the amount of calories in the body.Knowing the number of servings recommended by nutritionists at every meal.
2. Reduce fat
Avoid foods high in fat and use less oil when frying or sautéing. If possible, use a healthier cooking oil. Do not use oil for frying several times.
3. Limit saturated fat / trans
Food sources of saturated fats like fatty meats, fried foods, whole milk, cakes, candies, cookies, pasta, margarine, and many more.Choose a healthy salad dressings like olive oil.
4. Expand the fiber
The sources of fiber are found in grains of wheat 100 percent, oats, brown rice, whole wheat bread.
5. Increase fruit and vegetables
Eat a variety of vegetables and fruits every day. Choose fruits and vegetables. Fruit juice make 100 percent fresh. No added sugar because the fruit is sweet enough. Eat green leafy vegetables such as broccoli and spinach, orange vegetables like carrots, sweet potatoes, waluh and nuts.
6. Limit sweet
If possible, avoid fruit-flavored drinks, soft drinks, tea and coffee is very sweet. Sugar in the drink was very high. This is what makes your stomach so distended.
7. Reduce salt
Use less salt when cooking. If you can not add more salt at the table. Avoid sources of hidden salt, such as pickles, processed meats, canned vegetables.