Nutritionist recommends: 5 things you should know about overweight and diabetes and how to avoid them!

According to the World Health Organization, 422 million adults have been diagnosed with type 2 diabetes, 1.6 million people die each year from complications caused by diabetes, 1 in 3 adults is overweight and 1 in 10 is obese. Type 2 diabetes and obesity severely damage the heart, blood vessels, eyes, kidneys and nerves. In type 2 diabetes, there is too much insulin in the body but insulin resistance has developed, meaning that the cells are unable to use the insulin.

It is a lifestyle disease, where eating and exercise habits are out of place! Generally, the wrong foods are consumed and in the wrong quantities. Just as important as following eating habits is daily physical activity.

To avoid becoming obese and type 2 diabetes:

• Start every day with breakfast! Don't skip it! An ideal breakfast is, for example, a good portion of whole grain porridge, with fresh berries on the side! Just as good is, for example, a piece of whole grain bread with a nice salad leaf, cucumber and cheese! Don't skip breakfast, it gives the body the first signal that something is wrong and the body starts to find solutions to it at the expense of something! Energy is needed for life activities, but it is not obtained from food.
• The obligatory parts of the day after breakfast are lunch – and dinner! They should consist largely of vegetables! They ensure good digestion and provide you with vitamins and minerals, which play an important role in our digestive system and metabolism, among other things. Of course, a quality piece of meat, as well as potatoes or whole grain pasta or rice, goes well with it!
• Don't forget to snack between meals! Eating the right snacks is the perfect way to keep your digestive system in shape! Snacking will help you avoid overeating at main meals. Choose fresh fruit or vegetables or a handful of nuts! Always have a pack of MySnack chips! It's a delicious, crunchy treat that gives you a sufficient amount of vitamins and promotes digestion!
•  Move! Movement is IN! Movement is the best way to keep your metabolism in check! In addition to the fact that any physical activity burns calories, movement, including even simple walking, helps absorb calcium, which is essential for healthy bones and teeth! Walk at least 45 minutes every day! Just go for a walk with a friend or exercise!
•  Don't deny yourself your favorite foods! It causes stress, stress is one of the main causes of obesity. We all have enough stress in our daily lives, don't create too many sources of stress for yourself! If your daily eating and exercise are in place, you don't have to deny yourself your favorite sweets from time to time! But let it be a reward!

Text: nutritionist Kädi-Liis Sepp