Managing Your Diet
A diet for metabolic health starts with three regular meals and a balanced plate. Fill half of your plate with vegetables, one quarter with protein foods, and one quarter with whole grains. Cut back on sugar-sweetened drinks and refined carbohydrates, and eat slowly.
Diet
A diet for metabolic health is not a special diet. It starts with regularity and balance. If you skip meals and then eat a lot at once, your blood glucose swings more, and overeating becomes easier.
The basics are to divide each meal's plate among vegetables, protein foods, and whole grains, and to cut back on sweet drinks and refined carbohydrates.
Key points to practice
Three regular meals
Eat at set times and do not skip meals.
Vegetables first, and plenty
Eat plenty of vegetables, which are rich in dietary fiber.
Choose whole grains
Choose mixed grains and whole grains over white rice and white bread.
Get enough protein
Include protein foods such as fish, beans, tofu, and lean meat at every meal.
Cut back on sweet drinks
Drink water and unsweetened drinks instead of sugar-sweetened drinks and sweets.
Eat slowly
Take enough time to eat and avoid overeating.
- Vegetables Half of the plate
- Protein 1/4 of the plate
- Whole grains 1/4 of the plate
- KDCA National Health Information Portal, “Diabetes”
- KDCA National Health Information Portal, “Obesity”