How to make health­ier your meals When your next meal rolls around…

Diabetic Living - - Your Healthy Life -

1: DRINK TWO GLASSES OF WA­TER BE­FORE­HAND.

Thanks to the ef­fect of wa­ter on how full you feel, you will con­sume about 370 fewer kilo­joules in the meal, as a re­sult. That can add up to los­ing 2.2 kilo­grams in 12 weeks.

2: DI­VIDE YOUR PLATE INTO FOUR.

“Fill two ‘quar­ters’ with ve­g­ies or salad, one quar­ter with a whole­grain car­bo­hy­drate, and the last quar­ter with a lean serve of pro­tein,” says di­eti­tian, Clare Collins. When peo­ple with type 2 did that for six months, they were three times more likely to shed 5 per cent of their body weight.

3: MOVE FOR 15 MIN­UTES WHEN YOU’RE DONE.

It’s an easy way to add 45 min­utes of ac­tiv­ity into your day, but it also sig­nif­i­cantly re­duces blood sugar spikes. “It doesn’t have to be vig­or­ous ex­er­cise ei­ther,” says Collins. “Just go­ing for a walk or do­ing some house­work will do the trick.”

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