Healthy eating for prediabetes

You do not need a special menu or to label foods as good or bad. Aim for meals with non-starchy vegetables, a source of protein, a high-fibre carbohydrate and a small amount of unsaturated fat. Fibre from beans, lentils, vegetables, fruit and whole grains helps meals feel satisfying.

Rice, bread, pasta and potatoes can fit, with portions adjusted to your needs. Choose whole-grain versions when available and combine them with vegetables and protein. Sweet drinks are easy to consume quickly, so replacing them with water can be a useful first step.

Plan a reliable breakfast, keep fruit or unsalted nuts available, and use leftovers for a balanced lunch. Check labels for added sugar and fibre, but do not let label reading make meals stressful. A nutrition professional can adapt Emirati, South Asian, Mediterranean or other familiar foods through Nutrition Counselling.

If weight, blood pressure or another condition is part of your care, your clinician may suggest a Weight Management Programme or another personalised goal. Keep scheduled Diabetes Screening because prediabetes may progress without noticeable symptoms.

Contact a clinician if you notice ongoing excessive thirst, frequent urination, blurred vision, repeated infections or marked tiredness. These can be signs that glucose needs checking, although symptoms alone cannot identify the cause. Urgent care is needed for confusion, severe dehydration, vomiting or trouble breathing.

Ask how to distribute carbohydrate in your usual meals, whether you need another Diabetes Screening test, how activity changes your food needs, and which target is realistic before your next review.