Foods You Should Eat

• You should eat as many real, whole foods as possible. Some of these include fresh fruits and vegetables, whole grains, low-fat dairy products, legumes, fish, shellfish and other lean meats. For breakfast, choose whole bran cereals and whole-grain breads as well as low-fat milk, cottage cheese or yogurt. A boiled egg and fresh fruit are also good options. Good lunch choices include sandwiches on whole grains, salads, fresh vegetables, beans and peanut butter. Dinner should include small portions of low-fat meat or seafood combined with cooked vegetables and/or a salad and possibly a piece of fruit for dessert. And don't forget snacks. Some good choices include raw vegetables, small portions of nuts and fruits.
  
  

Foods You Should Not Eat

• Basically you should stay away from sugar, corn syrup and any foods that can be converted to sugar quickly. Some of these include white bread, white rice, potatoes and alcoholic beverages like beer and wine. You should also avoid processed foods. Even though the grocery store is full of packaged foods especially for diabetics as well as many choices of low-calorie sugar substitutes, you are much better off staying away from highly processed and artificially flavored foods, especially since they usually provide very few nutrients. In addition, it's important to reduce the fat in your diet, especially the saturated fats, like the ones found in fatty meats, poultry skin, full-fat dairy products and fatty desserts. Try to cut down on how often you fry food; instead, bake, grill, broil, roast or boil your foods. But on the occasions when you do fry, pick healthy vegetable oils like olive and canola.
  
  

Calorie Consumption

• Limiting the number of calories you consume as well as the amount of fat you ingest can be very beneficial for helping you combat a prediabetic diagnosis. Daily guidelines are based on your weight: if you weigh 120 to 170 lbs., aim for 1,200 calories and 33 grams of fat. Go for 1,500 calories and 42 fat grams if you weigh 175 to 215, and 1,800 calories and 50 grams of fat if you are 220 to 245 lbs. If you weigh 250 lbs. or more, allow yourself 2,000 calories and 55 fat grams. Of your total calories, about 30 to 35 percent should be in the form of protein, another 40-45 percent should come from complex carbohydrates like vegetables, fruits and whole grains, and yet another 25 to 30 percent from fats. Since portion control can make a huge difference in losing weight, it's important to keep track of exactly what you are eating. A journal is a great way to hold yourself accountable for everything you consume every day. Also, eating small meals or snacks several times a day (every 3-4 hours) will help to reduce hunger and make it easier for you to digest what you eat, ultimately giving you more energy throughout the day.