When your doctor tells you that you have pre-diabetes, he is not telling you that you are going to have diabetes. Getting told you have pre-diabetes is your chance to do what you can do, take control and possibly reverse or slow the progression to diabetes. It has been found that exercising 30 minutes a day and losing 5 to 10 percent of one's body weight can decrease chances of diabetes by 58 percent.
Dairy
As much as possible, choose low fat or non fat dairy products. Instead of creamer in your coffee, try skim milk. Get low fat mozzarella cheese sticks instead of regular cheese. Substitute low fat milk in your cooking. This might be a difficult transition at first, but your palate will get used to it and learn to enjoy the dairy products that are healthier for you.
Proteins
Stay away from red meat, processed meat and cold cuts. Try having lean proteins like chicken or fish. People often forget that beans and legumes are tasty and are a great source of protein. Tofu is another hearty option that is low in fat and high in nutrition.
Fats
Stay away from food that is high in saturated or trans fats. Use cooking spray or a little bit of olive oil to cook. Do not fry food as much as possible. According to the American Diabetes Association, if you are trying to lose weight, cut back on the portion sizes of the fat you are taking in.
Drinks
Having soda or drinks with high sugar content should be avoided; drink water instead. Choose among drinks without sugar that are artificially sweetened for a treat once in a while. Try herbal teas and non caffeinated drinks. Limit your alcohol consumption to one drink a day if you are a woman and two a day if you are a man.
Grains
Stay away from white pasta, breads and sugars. Instead choose whole grains. Brown rice, whole wheat pasta, whole grain bread are available widely. There are probably grains out there that you have never tried like quinoa, which is easy to cook, tasty and filling.
Fruits and Vegetables
Avoid starchy vegetables like potatoes. Instead, have carrots, spinach or green leafy vegetables. Make sure that each meal contains a vegetable. Instead of having high calorie snacks, opt for a whole fruit. Fruit is filling, nutritious and filled with fiber. Be adventurous and try a new fruit or vegetable every week.
