5 Ways to Manage Your for Pre Diabetes Diet


Since my diagnosis with pre diabetes 8 years ago, I switched to pre diabetes diet. I keep up my current healthy weight with a great diet/eating plan. If you intend on losing more than 15 pounds, consult your doctor for suggestions on how to do this without risk.






I’ve maintained my blood glucose below pre diabetes levels for 8 years now. My weight fluctuates a bit depending on what I eat and how I exercise. I urge you to follow my steps because I know what works and what doesn’t.

I was brought up eating everything, and so I do. If there is something that you don’t like, there are loads of other foods that you can eat and appreciate.

My wife Lynn and I like to buy fresh organic produce from our area. I believe that this is important because it is good for our bodies and has nutrients without any chemicals or preservatives. We buy our fruits and vegetables from a nearby farm that sells quality organic dairy products and produce in season.  Eating fruits and vegetables in season means that they will taste better and be nutritionally in their prime.

I have read many diet and recipe books with a heavy influence from the Mediterranean Diet, and I concluded that it really works. I assembled all the good things from a number of diets and created my own eating plan. I call it my healthy “Pre Diabetes Diet” .

The guidelines I would suggest to manage your  pre diabetes diet are these:











Mixed Nuts


1. Cut back on snacks and then change the type of snacks you eat

This was my biggest downfall although it wasn’t clear to me. This is one of the hardest things to do for many people, but establishing a routine is essential to reversing pre-diabetes. Just have one snack between meals.
The types of snacks you can have are unsalted nuts, dried unsweetened fruit, fresh fruit, fresh vegetables (I love red peppers, carrots, and cucumbers),  and dark chocolate.









Whole-grains

2. Cut back on white flour and embrace whole grain carbs

This is the most essential part of your diet and the thing that can show the biggest increase in your weight loss. Some diets just focus on this point and are very successful. Whole grains are good for you and have so much more flavor. Making the switch is easier than you think.
Fresh bread without preservatives or additives is the best for you. Brown rice is great with a nutty texture and it’s good for you. Whole grain pasta is healthy and tasty. For potatoes I suggest eating smaller ones.


3. Stop drinking cocktails, start drinking wine

Cocktails are full of sugar, food coloring, and preservatives. If you’re at a restaurant, red wine is better than anything else you can order except water. It has been proven that the anti-oxidants in red wine are great for keeping a healthy heart. The recommended amount is one glass a day with your evening meal.









Fruits and Vegetables

4. Start cooking more fruits and vegetables

Fresh fruits and vegetables are a great way to get all the vitamins, minerals, and fiber you need. There are so many ways to prepare vegetables, but I find that raw is the best followed by steamed and sautéed. Cooking vegetables this way preserves all their natural goodness as well.


5. Drink more water

I know you’ve heard me say this before, but the benefits of drinking more water are endless. A tip on how to get more water into your day is to keep a bottle of water in the house and at work. Keep one at your desk and one in the kitchen. The trick is to start with a few glasses and add a glass every few days. If you try to drink all that water in one go, you won’t be so inclined to drink 8 glasses again, trust me. It’s amazing how great you will feel.

















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