Step 1. Swap high GI foods for low GI ones in the same food group. There are plenty to choose from. The foods you choose should also be low in saturated fat, moderate in sodium (salt) and high in fibre. Foods that meet all of these requirements carry the GI Symbol.
Step 2. Consume at least one serving of a low GI carbohydrate food at each meal and choose low GI carbohydrate foods for your snacks.
Step 3. Keep your eyes on that serving size. Be conscious of the quantity of carbohydrates you eat. Eating too much food, even healthy choices, will most likely pile on the pounds/kilos.
And get moving. Make sure you include at least 30 minutes of planned exercise like walking, swimming or riding a bike in your daily routine, plus 30 minutes of incidental exercise like using the stairs instead of the lift or going over to talk to a colleague instead of sending an email.
