How to find and correct your dietary deficiencies

Health and Fitness

Like most people, you have some habits that are sabotaging your efforts to control your blood sugar and weight loss. If you just change one or two of them, you will reap the rewards. But first, you need to recognize them.

Health and Fitness
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Do you eat a big bowl of cereal in the morning?

Your first action is to ensure that you eat low GI grains (glycolic index), or at least medium GI.

  • If you’re not used, mix them with some of your normal cereals to ease the transition.
  • Pour less into the bowl and add fresh fruit, such as apples, strawberries or blueberries.
  • Add 15 ml (one tablespoon) chopped walnuts to add protein and “good” fats, both of which can help stabilize your blood sugar and make you feel full.

    Health and Fitness
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Avoid choosing unhealthy lunches at work

If you do not eat lunch before arriving at work, where there are only unhealthy choices, try packing your lunch in an insulated bag the night before so you can grab it when you leave the house .

  • Bring a piece of fruit, a plastic bag with a small handful of nuts and 250 grams (eight ounces) of low-fat yogurt.
  • Or take a healthy muffin with orange.

    Health and Fitness
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Healthier pizza options

More crust is thick, especially the Sicilian crust, more high GI.

  • If you add pepperoni, you really sabotage with calories and saturated fat, which contributes to insulin resistance.
  • So think of healthy food in a thin crust of vegetables on top. Opt for whole wheat crust if available. Only eat one or two slices.
  • Add a salad with dressing so that you get enough food to feel full.

    Health and Fitness
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Avoid unhealthy additions to your salad

When you get a salad from the salad bar, the usually-loading with cheese, croutons, and creamy dressing?

  • You might as well eat a burger with a side of lettuce. Do not give up salads, instead looking for ways to keep them healthy and interesting.
  • Add roasted sunflower seeds for a little crunchy (and healthy fat) and some black olives for wealth (and even the “good” fats).
  • Add the chili, if you like, for a bit of spice.
  • Add chickpeas for texture.
  • Top it all off with a vinegar based dressing.

The proper way to eat a snack

Snacks are not all negative.

  • Keep handy healthy snacks (like carrot sticks, apples, low-fat yogurt, a few whole grain crackers and peanut butter or a handful of peanuts or almonds) for maintaining energy between dinner and supper.

    Health and Fitness
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Try beans for a healthy and hearty dish

Canned beans can be hassle additions to something that you are already preparing.

  • Rinse canned chickpeas and add them to a salad.
  • Add beans canned in almost any vegetable soup.
  • For a quick side dish with beans, drain beans a box, place them in a bowl in the microwave and add a little olive oil, grated Parmesan cheese and fresh pepper. Cook for a minute or two and then crush them for a delicious meal rich in proteins with a low GI.

Keep these common problems in mind and try these determined solutions to continue to eat a healthy diet. For more visit

The author is an expert on occupational training and a prolific writer who writes extensively on Business, technology, and education. He can be contacted for professional advice in matters related with occupation and training on his blog Communal Business and Your Business Magazine.

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