what should a prediabetic eat

If you have prediabetes, making dietary changes can help manage your blood sugar levels and prevent progression to type 2 diabetes. Here are some recommendations:

• Focus on Whole Foods: Choose whole grains, lean proteins, and healthy fats.
• Increase Fiber Intake: Foods like vegetables, fruits, legumes, and whole grains can help stabilize blood sugar.
• Limit Refined Carbs and Sugars: Avoid sugary drinks, white bread, and processed snacks.
• Healthy Fats: Incorporate sources like avocados, nuts, seeds, and olive oil.
• Portion Control: Be mindful of portion sizes to avoid overeating.

Here’s a sample meal plan:

Meal Food Choices

Breakfast Oatmeal with berries and a handful of nuts
Lunch Grilled chicken salad with mixed greens, quinoa, and olive oil dressing
Snack Carrot sticks with hummus
Dinner Baked salmon, steamed broccoli, and a small portion of brown rice

Always consult with a healthcare provider or dietitian for a personalized meal plan.