Limiting saturated and trans fats by choosing lean protein and low-fat dairy.

Incorporating fiber to reach a goal of 25 to 30 grams per day by eating a variety of fruits, vegetables and whole grains.

Limiting portion sizes of refined carbohydrate foods such as white bread, white rice and white pasta.

Avoiding excessive intake of added sugars by limiting sugary beverages, cakes, cookies, candy and snacks.

Water or another zero-calorie beverage is preferred.

25% with lean protein, such as chicken, turkey, fish or tofu, not fried.

25% with healthy carbohydrates, such as whole grains like brown rice, farro or quinoa.

50% of the plate filled with nonstarchy vegetables, such as leafy greens.

The ADA’s version of the recommendations suggests these proportions for meals: “Though these resources are not specifically for prediabetes, they can serve as a guide to incorporating healthy choices, especially when you’re eating away from home,” Seymour says. Department of Agriculture and adapted by the American Diabetes Association (ADA). She also refers patients to diabetes meal planning recommendations from the Centers for Disease Control and Prevention and a version of the MyPlate guidelines issued by the U.S. With that in mind, she regards the Mediterranean diet as the gold standard for people with prediabetes, with its emphasis on whole grains, lean protein and healthy fats. We encourage making gradual behavior changes. “All foods can fit in the meal plan, and patients should steer clear of fad diets and other strategies that promise quick fixes, since their claims are not supported. “People with prediabetes do not have to eliminate entire food groups,” she explains. The key to warding off progression of prediabetes is a balanced approach to diet, says Seymour.

People with prediabetes have fasting blood sugar levels that are elevated, but not to the point that they meet the criteria of type 2 diabetes.

Diet for Prediabetes - What foods should I eat?

Tara Seymour, an advanced practice clinical dietitian and diabetes educator at Johns Hopkins, provides guidance on how a healthy diet and lifestyle can control - and even help reverse - prediabetes. If your doctor says your bloodwork reveals prediabetes, you’re bound to have questions about what’s best to eat.

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