A sample plate for main meals
A simple way to organize lunch and dinner is to divide the plate into three parts: half with vegetables, a quarter with whole grains or low-glycemic-index carbohydrates (brown rice, legumes, potato with skin) and the last quarter with a lean protein source (fish, egg, legumes or lean meat). More context in our story on the 2026 NICE guideline and on plant-based dietary patterns.
Everyday ideas
- Choose whole fruit over juice, since it provides more fiber and causes a slower glucose rise.
- Swap refined grains or bread for whole-grain versions whenever you can.
- Include legumes several times a week as a source of protein and fiber.
- Cut back on ultra-processed foods and sugary drinks, which sneak into many routines without us noticing.
These ideas summarize the general messages from our story on weight loss and metabolic control.
Weekly routine: aerobic activity
General guidelines recommend around 150 weekly minutes of moderate aerobic activity: brisk walking, swimming, cycling or dancing are good options that can be split into 20-30 minute sessions on most days. More information in our story on exercise and type 2 diabetes prevention.
Weekly routine: strength
Adding 2 weekly strength-training sessions (using body weight, resistance bands or weights) to aerobic exercise is linked to added improvements in glycemic control. You can start with short sets and gradually increase intensity. More details in our story on strength training and HbA1c.
Active breaks and stretching
Beyond planned exercise, try to break up long periods of sitting every 30 minutes: getting up to walk for a moment or doing some gentle stretches helps improve glucose levels throughout the day. We explain this in more detail in our story on breaking up sedentary time.