Gantilah tepung dan gula olahan dengan karbohidrat kompleks. Biasakan menyantap buah-buahan dan sayuran setengah porsi makan. Konsumsilah 50-60 gram protein setiap hari. Gantilah lemak trans dan lemak jenuh dengan lemak sehat. Minumlah 2-3 liter air putih setiap hari.

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Rather than eating carbs like white bread or sugary snacks like pastries, opt for complex carbs. This includes whole grains like brown rice, chickpeas, oatmeal, and quinoa. You can also look for whole-grain options like bread and pasta. You don’t need to cut out all carbohydrates from your diet, but try to reduce the amount you eat. In addition to reducing unhealthy foods you eat, aim to increase the healthy foods you eat. Eat 5 servings of vegetables per day, including dark, leafy greens like spinach, kale, and broccoli as well as other raw or cooked vegetables. Eat 4 servings of fruit per day, including whole fruit, dried fruit, or smoothies.  If it’s difficult to eat this many fruits and vegetables at first, try to increase how much you eat gradually. Any increase will have a positive effect on your health. Fruit and vegetable juice can add beneficial vitamins and minerals to your diet, but can also add sugar. It’s better to eat the fruit and vegetables instead. Most people, even athletes, eat more than enough protein every day. While it is important to eat protein as part of your exercise and diet routine, you are most likely already eating enough. Try to eat lean protein as much as possible. This includes skinless chicken or turkey, lean cuts of pork and beef, soy, nuts, beans, fish, egg whites, and low-fat dairy. As a rule of thumb, include a piece of meat the size of a deck of cards in 2 out of 3 meals, plus one serving of low-fat dairy at every meal. If you have dietary restrictions, ask a doctor about making sure you get enough protein in your diet. Try adding olive oil, nuts, avocado, and olives into your diet for monounsaturated fatty acids (3 servings per day), and fatty fish like tuna, salmon, and mackerel to get omega-3 fatty acids (2-3 times a week). These are heart-healthy foods and could potentially help blood sugar control for people with type 2 diabetes. Stay away from saturated fats, which are prevalent in red meat and full-fat dairy, as well as trans fats, which are present in processed...