2. Reduce Your Portion Sizes
The National Institute of Diabetes and Digestive and Kidney Diseases explains that controlling your meals sizes could also control the size of your diabetes risk. The institute recommends tricks like filling up a smaller plate (to look like a bigger meal), eating more slowly, and using smaller utensils to take smaller bites.
It also says you should drink a glass of water 10-minutes before a meal to help fill up your stomach (and reduce hunger), and to keep meat/fish servings to around 3-ounces. “Three ounces is about the size of your fist or a deck of cards,” explains the source.