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. Two main risk factors for developing the type 2 disease is -

i. high triglycerides and cholesterol level

ii. Lazy behaviour of snacking and lying on sofa watching tv, with no physical work.

suggestions to lower the risk.-

He should lower the fat intake and should change his lifestyle . He should exercise properly on a routine basis and involve some physical activity in his daily routine.

2.To lower his triglycerides, cholesterol and risk of cardiovascular disease he should change his lazy life style to a healthy lifestyle. He should follow the proper diet plan to reduce the cholesterol and triglycerides intake. Further, to burn up the extra calories he should be physically active and should go for yoga, gym or any kind of physical activity.

My suggestion will definitely help him as it will workout in two way- 1st reducing the intake of bad cholesterol and triglycerides and 2ndly physical activity will be helping him out to burn the extra calories.

3.One day diet and activity plan is as followed:-

Getting up in the morning , starting with a glass of warm water.

Go for some light jogging or morning walk, mediate and do yoga for at least half an hour.

In evening can have some outdoor games or going to gym.

Breakfast -one cup low fat milk, two poached eggs one bread some fruits.

lunch- chicken breast , one bowl pulse, salad, 1 or 2 chapattis

dinner- salad , brown rice small bowl, steamed broccoli

snack- pitta bread , glass of water any type of tea.