Eating well and moving more

The plate method

Fill half your plate with vegetables or salad, a quarter with protein such as fish, chicken, eggs or lentils, and a quarter with rice, bread or potatoes. Drink water.

Carbohydrates

• The amount of rice and bread matters most. Keep it to about a quarter of the plate.
• Wholegrain and brown options raise blood sugar more slowly.
• Sweet drinks are the easiest win: swap juice, soft drinks and sweet karak for water or unsweetened tea.

Moving more

• Aim for about 150 minutes a week of activity such as brisk walking, spread over most days.
• Break up long periods of sitting with short walks.
• In summer, walk early in the morning, after sunset, or indoors in a mall.
• If you take insulin or gliclazide, ask your team how to avoid low blood sugar when you are active.

Start small

Pick one change this week, such as a ten-minute walk after dinner. When it becomes a habit, add the next.