You brown-bag lunch and eat home-cooked dinners
Harvard School of Public Health researchers recently analyzed a few decades’ worth of data on about 100,000 participants from the Nurses’ Health Study and the Health Professionals Follow-Up Study. Those who consumed around two homemade lunches or dinners a day (11 to 14 meals a week) had a 13 percent lower risk of developing diabetes than those who ate fewer than six such meals weekly. Homemade meal eaters gained less weight, which likely played a role in their lower diabetes risk.
You eat whole grains throughout the day
People who ate 10 grams of grain-based fiber (oatmeal for breakfast, quinoa in your lunch salad) reduced their risk of diabetes by 25 percent, according to recent research in the journal Diabetologia.