Take the guesswork out of meal planning by designing your plate for good health
According to the International Diabetes Federation, over 4.2 million South Africans have diabetes, but half of those affected are unaware of their condition.
THE CHALLENGE
We know that it takes a bit of time and effort to eat healthily. According to a Vitality survey, rising food prices, and not knowing what to cook or where to start, are some of the valid reasons we struggle to eat healthy despite our best intentions. Overeating leads to a calorie surplus and unwanted weight gain which can increase the risk for insulin resistance, and can ultimately lead to the development of diabetes.
THE FACTS
According to the International Diabetes Federation over 4.2-million South African adults have diabetes, but almost 1 in 2 of those who have it may not be aware. The two main types of diabetes are type 1, which is thought to be caused by an autoimmune reaction and often shows up early in life; and type 2 which is more common (95% of people with diabetes have this type of diabetes) and is mainly lifestyle-related.
With excess weight being strongly linked to type 2 diabetes we need to learn how to make better lifestyle choices. The first is getting tested - book a Vitality Health Check to get a simple and convenient set of essential health screenings and preventive tests done, including blood glucose and weight status.
The other is exercising, quitting smoking and eating healthier.
THE MEAL SOLUTION
The American Diabetes Association recommends the Diabetes Plate Method, which not only helps diabetes sufferers manage their blood sugar levels, but is also a helpful approach to eating in general, because it takes the guess work out of meal planning.
When dishing up, half of your dinner plate should be filled with non-starchy vegetables for example broccoli, mushrooms, cauliflower, green beans, salad greens), one-quarter with healthy protein foods (skinless chicken or turkey, fish, tofu, beans, chickpeas and lentils), and the other quarter with healthy carbs like wholegrains such as brown rice, bulgur wheat and quinoa, wholewheat pasta and root vegetables such as butternut, and sweet potato). Top up your glass with water and you have a well-balanced plate - no counting calories or weighing and measuring required.
It's a simple method, but it works. Vitality rewards you for choosing healthy options through our HealthyFood benefit, which gives you cash back for buying healthy foods like those listed above. You can do it! To date, Vitality members have bought more than 530 million healthy food items through this benefit. Let's fight diabetes together. #LiveLifeWithVitality