Practical Tips for Managing Prediabetes

Here are everyday tips to help bring your blood sugar back to normal:

Healthy Eating Tips

✅ Eat more of these:

• Vegetables – Fill half your plate with veggies like broccoli, peppers, and leafy greens
• Whole grains – Brown rice, oats, and whole wheat bread slow down sugar absorption
• Lean proteins – Chicken, fish, eggs, and beans help you feel full longer
• Healthy fats – Avocados, nuts, and olive oil are good for your heart
• Lower-sugar fruits – Berries, apples, and kiwi have less impact on blood sugar

❌ Eat less of these:

• Sugary drinks – Soda, fruit juice, and sweetened tea can spike blood sugar
• Processed foods – White bread, chips, and pastries raise blood sugar quickly
• Sweets – Candy, cookies, and ice cream contain lots of added sugar
• Alcohol – If you drink, choose light beer or dry wine, and limit how much

---

Simple Meal Planning

1. Use the plate method – Fill half with non-starchy vegetables, one quarter with lean protein, and one quarter with whole grains
2. Watch portion sizes – Using smaller plates can help naturally control how much you eat
3. Plan meals ahead – Preparing healthy meals in advance helps avoid grabbing unhealthy options
4. Smart snacks – Keep healthy snacks handy like:
   • A small apple with peanut butter
   • A handful of nuts
   • Plain yogurt with berries
   • Raw vegetables with hummus
   • A hard-boiled egg

---

Getting More Active

1. Start small – Begin with just 10 minutes of activity daily and slowly increase
2. Find activities you enjoy – You’ll stick with it if it’s something you like doing
3. Make it a habit – Try to be active at the same time each day
4. Break it up – Three 10-minute walks are as effective as one 30-minute walk

💡 Simple Ways to Move More:

• Take the stairs instead of the elevator
• Park farther from entrances
• Walk while talking on the phone
• Do chores like vacuuming or gardening
• Stand up and move every hour
• Take a short walk after meals

---

Managing Your Weight

1. Set realistic goals – Aim to lose 5–7% of your body weight
2. Focus on small changes – Gradual adjustments work better than strict diets
3. Track your progress – Use a journal to monitor food and activity
4. Celebrate small wins – Notice improvements in energy, sleep, or clothing fit

---

Lowering Stress and Sleeping Better

1. Practice deep breathing – 5 minutes of slow, deep breaths
2. Spend time outdoors – Nature walks can reduce stress
3. Stick to a sleep schedule – Go to bed and wake up at the same time daily
4. Create a sleep-friendly environment – Quiet, dark, and cool bedroom
5. Limit screen time – Avoid phones and laptops before bed

---

Tracking Your Progress

1. Check your blood sugar as advised by your doctor
2. Attend regular checkups to track your improvement
3. Join support programs – Consider diabetes prevention groups
4. Be patient – Progress takes time, and small steps make a big difference

---

Remember: You Have the Power

Prediabetes is a warning sign, not a life sentence.
With the right lifestyle changes, you can bring your blood sugar back to normal and prevent diabetes.
Start with one or two manageable steps, and build healthy habits over time.

Small steps lead to big results.

---

References

1. CDC – Prevent Type 2 Diabetes
2. American Diabetes Association – Prediabetes
3. Johns Hopkins – Prediabetes
4. American Heart Association – About Prediabetes
5. Johns Hopkins – Prediabetes Diet
6. New York State Health – Prediabetes
7. American Medical Association – What Doctors Wish Patients Knew
8. UC Davis Health – Prediabetes
9. Florida Health – Prediabetes
10. Mayo Clinic – Prediabetes Symptoms & Causes