When your blood sugar level is detected to be higher than normal but not so high as to be classified as diabetes, the condition is referred to as pre-diabetes. It is regarded as a clear warning sign that unless you take steps to manage it, you can end up with diabetes. If you are diagnosed with pre-diabetes, it becomes imperative to find and implement a healthy eating plan that you can follow for the long-term to delay or even prevent the onset of diabetes. Some rules for healthy eating:
Consume Less Food
Consult your doctor regarding your ideal body weight and if you are already overweight chalk out a diet that will help you to move towards your target along with exercises. Apart from cutting down on your portion sizes, you also need to drastically reduce your intake of certain types of foods like junk foods that contain empty calories and no nutritional value, you should generally try and eat less than what you normally do.
One of the best ways of not overeating is to move away from the conventional three meals per day to six smaller meals daily that will prevent you from feeling hungry and act to keep your blood sugar stable. Using a smaller plate than normal can also be effective in making you eat less as the plate will seem full even with less food.
Eat Mindfully
It is very important to stop eating randomly so you should be prepared to be responsible and not grab a snack whenever you feel like it. Eat at predetermined and regular intervals taking care to fill your plate with healthy choices and a variety of food from all the food groups. Try to sit while eating and chew your food slowly without getting distracted by the television or the newspaper to prevent unmindful overeating.
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Eat Healthily
Regardless of whether you are having a proper meal or a snack, you should try and ensure that what you are eating is a balance of carbohydrates, proteins, and essential fats. Place emphasis on having fresh produce like non-starchy vegetables, steamed or sautéed lightly, have lots of salads without a heavy dressing, and lean proteins like fish, poultry, and low-fat cuts of other meats like beef. Use divided plates meant for those who are dieting to figure out the portion sizes. Typically, you should aim to consume 1500 calories per day; planning out your menus will prevent them from becoming boring.
Conclusion
A pre-diabetes condition should act as a warning to you that you need to immediately change your diet and adopt a healthier lifestyle. Along with these changes, you should exercise regularly, drink lots of water, limit alcohol intake, and quit smoking immediately.
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