THE JOURNAL · TOPE
Health begins with everyday choices.
From food and movement to daily habits, build a routine that works for you.
01 / EVERYDAY WELLBEING
Eating for blood glucose management
Key principles
Focus on minimally processed foods, balanced meals, regular eating times, and carbohydrate portions. Whole foods are not unlimited: fruit, whole grains, and dairy may contain carbohydrate and still count towards your plan. Cutting out all starch is not encouraged.
Everyday practice
Plan your plate, then adjust portions to your needs. Make room for non-starchy vegetables, tofu, fish, eggs or meat, and a moderate portion of whole grains. Meal order cannot replace portion and total carbohydrate management, and does not guarantee lower blood glucose.
Soup is optional. Choose less salty, unthickened soups if desired; follow medical advice if you have a fluid restriction.
½ plate
Non-starchy vegetables
¼ plate
Lean protein or tofu
¼ plate
High-fibre carbohydrate
Everyday & eating-out swaps
Breakfast | Sweet drink and pastry → Unsweetened soy milk, an egg, and a moderate portion of wholegrain toast
Bento | Large rice portion and fried meat → Adjusted rice portion, a non-fried main, and vegetables
Noodles | Large noodles and thickened soup → Adjusted noodle portion, vegetables, tofu or an egg
Convenience store | Dessert and sweet drink → Salad, an egg, a suitable rice-ball portion, and an unsweetened drink
Individual adjustments
The plate is a general illustration, not a fixed prescription. If you use insulin or medicines that may cause low blood glucose, or have kidney disease or multiple conditions, discuss portions and meal timing with your care team. Do not stop medication or apply a universal calorie or carbohydrate target.
Content updated: 20 October 2026 · Photo: Unsplash, illustrative only. Not a clinical review.
02 / EVERYDAY WELLBEING
Eating for blood pressure management
Key principles
Use DASH principles to build variety with vegetables, fruit, whole grains, beans, moderate portions of unsalted nuts, and low-fat dairy, while reducing sodium and excess saturated fat.
Everyday practice
Choose fewer processed meats, pickled foods, rich soups, and salty sauces. Add flavour with garlic, ginger, herbs, spices, or lemon. When eating out, ask for less salt and sauce on the side. Taste before adding more.
Choose | Fresh flavours
Less processing and pickling
Season | Herbs and spices
Keep sauce on the side
Read | Sodium per serving
Check servings per pack too
Everyday & eating-out swaps
Bento | Cured meat and sauce over rice → Plain steamed or grilled main, sauce on the side
Noodles | Finishing all the broth → Focus on noodles and toppings, drink less broth
Snack | Seasoned nuts → A small portion of unsalted nuts
Seasoning | Repeatedly adding soy sauce → Herbs, garlic, ginger, or lemon
Individual adjustments
Sodium and salt are not the same measure; no universal numerical target is set here. Kidney disease, abnormal blood potassium, or certain medicines may affect suitable choices. Do not routinely increase high-potassium foods or switch to potassium-based low-sodium salt. Fluid restrictions and multiple conditions require individual advice.
Content updated: 20 October 2026 · Photo: Unsplash, illustrative only. Not a clinical review.
03 / EVERYDAY WELLBEING
Managing blood lipids and cholesterol
Key principles
High blood lipids can take different forms. LDL cholesterol and triglycerides are not the same; start with your own test results and care plan.
For LDL, reduce saturated and trans fats, replace them with moderate amounts of unsaturated fats, and include more fibre. For triglycerides, reduce added sugar, sugary drinks, and excess refined starch, and avoid alcohol.
Everyday practice
Consider oats, beans, fish, and moderate portions of unsalted nuts. Plant oils also contain calories: replace rather than simply add more. There is no blanket ban on all oils, eggs, or seafood.
LDL | Change fat sources
Less saturated fat, more fibre
Triglycerides | Cut added sugar
Adjust refined starch, avoid alcohol
Together | Look at the whole diet
Follow test results and your care plan
Everyday & eating-out swaps
Breakfast | Buttery pastry → Unsweetened oats with an individually suitable dairy portion
Main dish | Fried or fatty meat → Fish, beans, or another non-fried lean protein
Drink | Sugary drinks and alcohol → Water or unsweetened tea; follow fluid restrictions
Snack | Sweets and biscuits → A small portion of unsalted nuts within your total intake
Individual adjustments
Adjust food choices to your LDL, triglycerides, other conditions, and medicines. No single food, probiotic, or supplement replaces lipid-lowering medication. Do not stop prescribed treatment on your own.
Content updated: 20 October 2026 · Photo: Unsplash, illustrative only. Not a clinical review.
04 / EVERYDAY WELLBEING
Movement and daily habits
Key principles
Sit less and move more. Gradually make room for walking, aerobic activity, beginner strength exercises, and regular sleep. Let your fitness, preferences, and clinical advice guide your pace.
Everyday practice
Begin with short, easy walks and increase gradually as you adapt. Break up sitting with movement. Where appropriate, try supported chair rises, light resistance exercises, and stretching. An easy walk after a meal may suit your routine; vigorous exercise immediately after eating is not required. Keep regular sleeping and waking times.
01 | Break up sitting
Stand, walk, change position
02 | Build activity gradually
Walking, aerobic and strength
03 | Listen to your body
Rest and keep regular sleep
Everyday & eating-out swaps
Daily routine | Sitting for long stretches → Stand and walk during work breaks
Travel | Transport for every short trip → Walk part of the way when able
After meals | Immediate vigorous exercise → An easy walk if suitable
Eating out | Rushing food while walking → Sit down for a regular meal, then plan suitable activity
Individual adjustments
Insulin and some glucose-lowering medicines can increase the risk of low blood glucose during and after activity. Discuss monitoring and a response plan with your care team. Cardiovascular disease, diabetes complications, or mobility limitations may require adjustments. Stop activity and seek appropriate help for chest pain, marked breathlessness, or dizziness.
Content updated: 20 October 2026 · Photo: Unsplash, illustrative only. Not a clinical review.
This content is general health information. Discuss your individual diet, exercise, and medication plan with a doctor or dietitian. It does not describe benefits from using LumiWatch or ILIB.