3. Control food intake depending on your activity levels
To put it simply, Dr. Ayi contextualized the three meals to be eaten in a day this way:
- Breakfast: it should be eaten “like you are the king” because it’s the largest meal of the day.
- Lunch: it should be around 2/3 or 1/3 of your breakfast portion
- Dinner: it should be just 1/3 or 1/4 of your breakfast intake
It is often said that breakfast is the most important meal of the day. She explains that the reason for this is that you are going to have a lot of activities lined up. It is important to pack in the energy you need to get through the day.
However, she also mentioned that if you think you will not be moving throughout the day, it is most likely not to eat a lot. The appropriate cut-off time for food intake, however, varies on your activity levels.
She points out that they tell the patients not to eat a lot of carbohydrates during dinner time as it is already downtime and eventually, they will be sleeping already.
“You won’t be using up all these carbs that are turned into sugar and are supposed to be used up. They will just be stored. These are the ones that will be stored as fats,” she adds.
4. Make walking a form of habitual exercise
Brisk walking does wonders in prevention, especially if you have a family history of diabetes. What’s more, it keeps you moving on a daily basis. Dr. Ayi advocates something light and easy as a form of exercise to make it a good habit to practice each day.
She actually asks her patients what kind they can do every single day for at least 30 minutes or about 2 and a half hours in a week. Walking is a cardiovascular exercise that is on top of the list. Something that you can also do even right aint your very home.