From adding an extra spoonful (or three) of sugar to your morning coffee to downing a few glasses of wine while watching TV, it’s easy to unconsciously add excess kilojoules, sodium and sugar to your diet. These sneaky saboteurs can affect your blood glucose levels and make managing your diabetes more difficult in the long term. Consider trying these counter tactics:
1. Try mindful munching
Eating a piece of pasta here and a slice of cheese there while you’re cooking seems harmless, but it can add kilojoules – and quickly! If you can’t wait for dinner, chomp on raw vegies such as carrots, cucumber and celery.
2. Turn off technology
Switch off the TV and put your mobile phone aside to help you focus on what you’re eating. Your brain will better register hunger, appetite and fullness. The result? You will feel more satisfied and be less likely to sneak to the kitchen later for snacks or leftovers.
3. Keep a lid on condiments
Tomato sauce, mayonnaise, salt and margarine are common table staples that can derail your good intentions. Just a tablespoon of tomato sauce, for example, has about 125kJ, 6.5g carbs and 169mg salt. Instead of eating it every night, make sauce a once-a-week treat. You’ll save yourself 750kJ, 39g carbs and a whopping 1014mg of salt.
4. Put leftovers in the fridge
Even if you’re feeling full, it’s too easy to go back for seconds when the leftovers are still sitting on your kitchen bench, looking and smelling wonderful. It’s not so easy to pick at them when they’re all packed away. As soon as you’ve finished serving dinner, store any leftovers in containers and refrigerate or freeze them. Out of sight, out of mind.