A reader has posed the following question: "I have been diagnosed with type 2 diabetes. During the day at work I eat very little, but in the evenings and weekends, I can't seem to stay out of the kitchen. Do you have any suggestions to control my snacking in the evenings and weekends?"
You probably heard someone say this before, "Breakfast is the most important meal of the day". Those people would be right. Studies have shown that skipping breakfast can set you up for overeating later in the day or at night. Your breakfast should consist of a whole grain, fiber, and include some sort of protein to keep you satiated. For example, an egg with a slice of wheat toast and a small piece of fruit is a complete breakfast.
My other suggestion in addition to eating a healthy breakfast is to "graze" throughout the day. Rather than eat three large meals, eat five to six small meals throughout the day to keep your blood sugar levels even and keep hunger at bay. These meals should be nutrient dense not loaded with empty calories.
Another idea is to brush your teeth after dinner. For some people, that simple action will keep you from heading back to the refrigerator after dinner...