Question

Your friend, who is obese, is at risk for diabetes Type 2, and has high triglycerides and cholesterol, with heart disease running in the family. He admits to being lazy, loves lying around and watching his favorite TV shows (while snacking), and likes to eat out at fast food places for meals (not a fan of cooking), but realizes that it might be time to change his diet and lifestyle. Come up with a plan that would work for him and help improve his health: 1. What are his two main risk factors for developing type 2 diabetes? Suggestions to lower his risk? Explain (look at the science).... 2. What could he do to lower his triglycerides, cholesterol and risk of cardiovascular disease? Explain how your suggestions will help (look at the science in your explanation). 3. Plan out a one day diet and activity plan for your friend that incorporates your suggestions- breakfast, lunch, dinner and snack.

Answer 1

1. The two main risk factor for developing type 2 diabetes for my friend is obesity and high triglycerides. Other risk factors include physical inactivity, processed food, high salted food and cardiovascular diseases. The methods he can shoot to reduce the type 2 diabetes includes;

• Managing the body weight is important because fat around your belly can form resistance for insulin.
• Healthy and mild exercises which burns the excess fat inturn controls the weight and cholesterol level in body.
• Reduce intake of carbohydrates and fat contesting food. Instead take fiber contesting food like fruits, vegetables.

1. Inorder to lower the triglycerides, cholesterol and risk of cardiovascular diseases by the following method;

• Reduce weight because they turn into triglycerides
• Reduce intake of refined sugar since they are later converted into fat
• Reduced carbohydrates and increased fibre containing food
• Regular exercises burn excess fat in the body
• Have fatty fishes for omega 3 fatty acids which reduces cardiovascular diseases risk and reduce triglycerides
• Have only on regular intervals and avoid packed and salted food items and junk foods.

• Even though what is considered to have low carbohydrate it is always better to have breakfast made of ragi powder or oats with honey.
• For lunch a person can have a bowl of rice that also a few quantity not to full your stomach with fish and salad.
• For snacks peanut that is not salted is very good for heart problems and cholesterol because peanuts contains good cholesterol
• For dinner it is always preferred to have.light food and rice is not recommended. A mix of fruits and vegetables with leaves would be better and have it as salad.

Always prefer to have vegetable and fruits of all types of colour like a mix of orange, apple, banana, papaya, pomegranate, etc