Use whole grains , include brown rice, 100% whole wheat products, oats, barley flour in meal.
Try to include more fibres at least 8 gms fibre/ meal especially when you eat Carbs rich foods. It will help you to manage your blood sugar level, keep you feeling full and be good for your heart health.
3. Replace Some Carbs with Good Fat
Mono unsaturated fatty acids- nuts, avocado to salads and entrees. Look for salad dressings, marinade and sauces made with canola oil or olive oil. You can also cook with these two oils.
4. Eat Food That Won't Spike your Blood Sugar
Make good choice that are not likely to cause a big rise in your levels include lean meat, poultry and fish, avocados, salad, vegetables, eggs and cheese. Add these items to to your plate to help balance the foods you eat that have carbs.
5. Go Lean
Choose recipes with less saturated fatty acids. Skip that cream , sauce and look for lean cuts like- poultry and fish , low fat dairy and fat sources of proteins like- soyabean, lentils and nuts.
6. Think Plant Fat
Make canola oils and olive oils your go to ingredients both are rich in MUFA. Canola oil also has heart healthy omega-3 fatty acids.
7. Make Salad Caster
Store large spinach salad or a veg filled romaine lettuce salad in an airtight container without dressings. You can enjoy it with your dinner or a snack for the next several days.
8. Slice-up Desserts
With a few chops of knife you can turn a few pieces of fruits into a tempting fruit salad. Drizzle lemon or orange juice over the top. Then toss to the coat the fruit in the citrus juice help prevent browning.
9. Out smart Your Drink
Watch the calorie of sugar and alcohol. If plain water does not appeal you can try a frizzy , flavoured (but not sweetened) water like - lemon water or sip no calorie tea or coffee as the perfect finish to your home- made meal. Drink about 12-14 glasses of water/ day and hydrate yourself.
10. Eat Small and Frequent Meals
Space your meals evenly throughout the day and try to eat 2nd hourly i.e. small and frequent meal. Don't skip any meal and m,ake sure that your breakfast should be bit heavier than the other meals of the day. If you are working, carry some roasted snacks with you for filling the gap between meals