Prediabetes and a Mediterranean-style diet

This eating pattern centres meals on vegetables, fruit, beans, lentils, whole grains, nuts, seeds and olive oil. Fish, eggs, yoghurt and poultry can provide varied protein, while highly processed foods, sugary drinks and frequent sweets are limited. The approach is flexible rather than a fixed menu, so familiar dishes can be adjusted with more vegetables or legumes and smaller portions of refined starch.

For prediabetes, fibre can slow digestion and help meals feel filling. Healthy fats add flavour and satiety, but all fats are energy-dense, so portions still matter. Your needs may differ if you have kidney disease, food allergies or another medical condition.

At breakfast, consider plain yoghurt with nuts and fruit, or eggs with vegetables. For lunch or dinner, combine salad or cooked vegetables with beans, fish, chicken or tofu and a modest serving of whole grains. Use water as the usual drink and keep convenient options such as unsalted nuts or fruit available.

A Nutrition Counselling appointment can turn these ideas into culturally suitable meals. Regular walking or other activity, adequate sleep and follow-up Diabetes Screening complement food changes. A Weight Management Programme may help if weight management is part of your plan.

Contact a clinician about ongoing excessive thirst, frequent urination, blurred vision or marked tiredness. Seek urgent help for confusion, vomiting, severe weakness, dehydration or rapid breathing. Do not make major dietary changes alone if you take glucose-lowering medicine or have a condition requiring a specialised diet.

Ask which foods and portions fit your glucose results, whether any medicines affect meal timing, and when your next screening should occur. Ask for help adapting family recipes so the plan remains realistic.