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How Well Do You Sleep? Health Conditions Discover Plan Connect. The Right Diet for Prediabetes. Medically reviewed by Kathy W. Warwick, R.

Role of diet Fiber-rich foods Carb intake Portion sizes Lean meats and other proteins Alcohol intake Water Exercise Takeaway Prediabetes can eventually develop into type 2 diabetes, but it does not always. How diet relates to prediabetes.

Eat more fiber-rich foods. Explore our top resources. Watch your carb intake. Discover more about Type 2 Diabetes. Be mindful of portion sizes. Eat lean meats and other proteins. Drink alcohol in moderation.

Drink plenty of water. Remember that exercise and diet go together. The takeaway. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Aug 30, Written By Kristeen Cherney, PhD. Jul 13, Medically Reviewed By Kathy Warwick, RD, LD. Share this article. Read this next.

Do I Have Prediabetes or Diabetes? Guide to Diagnosis and Management. Medically reviewed by Kelly Wood, MD. Gangrene and Diabetes: Know the Facts. Medically reviewed by Tyler Walker, MD. MEDIA CENTER. PRESS RELEASES. ASSET LIBRARY. PRESS CONTACTS. MEDIA CENTER EXPERTS. Main Image. Duration NOV. Description If you've been recently diagnosed with prediabetes, you probably have a million questions running through your mind.

Here are four ways in which you can take charge of your health after a prediabetes diagnosis. In the meantime, here are some healthy eating strategies you can start implementing today: Portion control.

Choosing the correct portion sizes is key to managing your blood sugar. The ADA has created a simple tool called Create Your Plate to help those living with diabetes or prediabetes create well-balanced meals using the proper portions.

Healthy snacking. When choosing snacks, opt for those that are low in sugar, sodium and unhealthy fats to avoid blood sugar spikes and weight gain.

Healthy snack options like protein-rich dairy products, fruits such as apples or blueberries, vegetables or a small serving of nuts are all good options. Plan Ahead. For those with busy lifestyles, planning and keeping on-the-go snacks or nutritional products handy is key.

Consider keeping a stash of Glucerna ® shakes and bars as grab-and-go options for when you're slammed with meetings at work or rushing to get the kiddos off to school. Glucerna products have blends of carbohydrates that are slowly released and absorbed to help minimize blood sugar spikes.

With less than calories per shake and calories per bar, they're a smart, portion-controlled choice. Cut Back on Indulgences and Find Your Zen Certain lifestyle factors — stress, drinking alcoholic beverages, and smoking, to list a few — can make it harder to maintain healthy blood sugar levels.

Incorporate Exercise Into Your Normal Routine There's no doubt that exercise is great for everyone, but for those with prediabetes, it's a vital component of treatment.

Know You Don't Have to Take This Wellness Journey Alone The Centers for Disease Control and Prevention estimates that 84 million American adults-more than 1 out of 3-have prediabetes. RELATED ARTICLE. Heading What Is Insulin Resistance and How Is it Related to Diabetes?

Description Insulin resistance is one of many terms people use when talking about their health, especially in the context of type 2 diabetes.

Heading Diabetes Nutrition: 10 Foods to Help Manage Blood Sugar. Description If you're living with diabetes, you probably know all about the careful balancing act that is diabetes nutrition. SELF QUIZ. What percent of people with prediabetes remain undiagnosed? RELATED PRODUCT.

The recommended brand for people with diabetes. LEARN MORE. Social Share. They could also refer you to specialists, such as a registered dietitian or mental health counselor, who can help you deal with a specific challenge.

If you have prediabetes, ask your doctor if joining the National DPP might be a helpful step for you. We hope this guide has helped you get started down the road to not only preventing type 2 diabetes, but also having more energy, better checkups, and better mental health.

View page as a [PDF — 2 MB]. Skip directly to site content Skip directly to search. Español Other Languages. On Your Way to Preventing Type 2 Diabetes. Español Spanish Print. Minus Related Pages. What new version of yourself are you trying to create? First stop: Set a weight loss goal.

Second stop : Make a nutrition plan for healthier eating. Keep moving: Set a physical activity goal for healthier movement. Track your progress: Watch yourself succeed with a few easy steps.

Prepare for the long run: Recognize the support you have to keep you going. Think About How You …. Eat in a Typical Week.

Do other people, such as friends, family, or coworkers, influence what you eat? Do you prepare your meals ahead of time, or decide in the moment what to eat? How comfortable are you with reading a nutrition label? How often do you eat out and where?

What makes it easier for you to eat healthier? What makes it harder? Move in a Typical Week. How much of your commute is spent walking or biking? How much time do you make for physical activity around the house, such as walking the dog, cleaning the house, or gardening? How often do you dedicate 30 minutes per day for physical activity, such as walking, biking, or swimming?

What are your favorite ways to be active? What makes it easier or more enjoyable for you to move more? Step 3 : Find a cue or hint for when to use your new routine. Your cue could be one of these: A specific time or place A feeling or emotion Other people in your life An action right before or right after a regular routine Tips: Make your new routine easy and the old one harder.

Decide how you can make this new routine more rewarding. Create opportunities to repeat and practice your new routine until it become automatic. First Stop : Set a Weight Loss Goal. Subtract that number from your current weight to determine your goal weight.

Second Stop: Make a Nutrition Plan for Healthier Eating. Make a plan. Your plan only needs two key ingredients to work: It should be based on healthy eating.

It should be something you can keep doing. Some basics to get started:. Master Portion Sizes Size it up: get a handle on portion size. Choose the Best Foods: Decoding Food Labels, Eating a Healthy Variety, and Quality Calories Use the Nutrition Facts label to make healthier choices.

Make Work, Home, Grocery Stores, and Restaurants Work for You. Take the work out of eating at work. Bring a healthy lunch from home instead of eating out. Keep fruit and vegetables in the fridge at work for snacks. Make home your healthy place.

Keep a few healthy snacks on hand in case food cravings hit. Create a grocery store game plan. Restaurants: Order with ease.

Minus Related Pages. What Is Prediabetes? Mike's Prediabetes Journey. Low Resolution Video. Diabetes Awareness Campaigns The Surprising Truth About Prediabetes Reversing Prediabetes:Your Health With Joan Lunden and CDC National Diabetes Statistics Report Diabetes Articles Infographics.

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