Watch portion proportions to avoid overeating. Control servings with smaller plates and bowls and pay attention to your hunger and fullness cues.
Portion Control
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1
Each meal should have carbs, protein, and healthy fats. Choose low-glycemic complex carbohydrates to stabilize blood sugar.
Balanced Meals
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2
Choose whole grains, legumes, veggies, and fruits with high fiber. Fiber slows digestion, controls blood sugar, and fills you up.
Fiber-Rich Foods
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3
Lean protein sources include poultry, fish, tofu, lentils, and low-fat dairy. Protein can curb appetite and maintain muscle mass during weight loss.
Lean Protein Sources
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4
Avocados, almonds, seeds, and olive oil are healthful fats. These fats deliver nutrients and satisfaction without raising blood sugar.
Healthy Fats
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5
Limit the amount of sugary foods and drinks you eat and drink. If you want something sweet, choose natural sweeteners like stevia or whole fruits.
Limit Added Sugars
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6
Healthy eating and exercise go together. Exercise burns calories, improves insulin sensitivity, and boosts health. Talk to your doctor before starting a new fitness routine.