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- Living with Diabetes
Maintaining a healthy weight is important to your overall health and quality of life. Proper weight management can dramatically reduce the risk of heart disease, type 2 diabetes and many other health issues.
Below are several tips to help you maintain a healthy weight and enjoy a healthier life (or a healthier you) With nearly two out of three Americans classified as overweight or obese, taking steps to assure appropriate calorie intake is important for many people. Using Equal sweetener can reduce or replace the sugar and calories in food and beverages while maintaining great taste.
Trim the fat. Restrict your fat intake to less than 30% of your daily calories. Fat provides more than twice the calories per gram than carbohydrates or protein.
Eat smart. Spend your calories on complex carbohydrates such as fruits, vegetables and whole grains. Don't waste them on simple carbohydrates like cakes, candies or soft drinks. Complex carbohydrates not only provide the most vitamins and minerals, they're also filling. Limit empty sources of energy including chips, desserts and high calorie beverages.
Get moving. The benefits of physical activity go beyond weight loss. Studies show that exercise makes you feel good, raises energy levels, reduces your risk of heart disease and helps you lead a longer, healthier life.
Rise and dine. Eating a healthy breakfast helps speed your metabolism and enables you to burn more calories all day long.
Graze. Including snacks in your day makes you less likely to overeat at mealtime. Healthy snack options include lowfat yogurt and cheese, peanut butter, fruit and vegetables and whole grains.
Portion Control. One of the keys to living with diabetes or managing your weight is decreasing the size of your food portions. When people get used to larger restaurant portions, they start serving similarly sized meals at home.
Reverse the “super size” trend by following these simple tips to maintain portion control.
When you get home from the grocery store immediately divide meat and fish into portions. When dining at home, divide cooked food into portions in the kitchen and serve them on individual plates. Leave the remaining food in the kitchen while you eat so you won't be tempted to take more.
When dining out, eat half the food on your plate and take the rest home for another meal. Or, split an entree with a friend. Pass on appetizers. Don't be fooled by over-sized “healthy” salads that turn out to be filled with high-fat ingredients covered in high-calorie dressings.