Foods to limit

    • Soda

    • Fruit juices

    • Candy

    • Pastries

    • Desserts

    Why? High sugar content spikes blood sugar, leading to insulin resistance and weight gain.

    • White bread

    • Pastas

    • Rice

    • Pastries

    • Baked goods made with refined flour.

    Why? These cause rapid blood sugar spikes and contribute to fat accumulation.

    • Packaged

    • Snacks

    • Instant noodles

    • Frozen meals

    Why? Often high in unhealthy fats, sugars, and additives, contributing to poor metabolic health.

    • Bacon

    • Sausages

    • Hot dogs

    • Deli meats

    Why? High in saturated fats, sodium, and preservatives that contribute to heart disease and high blood pressure

Foods to Focus on

    • Skinless chicken

    • Turkey

    • Tofu

    • Fish

    • Legumes (e.g., lentils, beans)

    Why? Protein helps with muscle maintenance, metabolism, and satiety, while also helping control blood sugar levels.

    • Oats

    • Quinoa

    • Brown rice

    • Barley

    • Whole wheat bread

    Why? They are high in fiber, which helps regulate blood sugar levels and supports heart health.

    • Spinach

    • Kale

    • Broccoli

    • Bokchoy

    • String beans

    Why? Packed with fiber, vitamins, and antioxidants that help reduce inflammation and manage blood pressure.

    •  Avocados

    • Olive oil

    • Nuts (almonds, walnuts)

    • Seeds (chia, flax)

    • Fatty fish (salmon, mackerel)

    Why? These fats improve insulin sensitivity, support heart health, and reduce inflammation.

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