I have prediabetes. What Do I Eat?

Whether you’ve got prediabetes or type 2 diabetes, it’s important to have a well-balanced diet. Weight Watchers and the SmartPoints® plan can help with that, but here are the basics:

What to Eat

  • Eat a variety of foods, including veggies, whole grains, non-fat dairy, healthy fats, and lean proteins.
  • Choose lean protein (skinless chicken or turkey, lean ground beef, fish, shellfish, egg whites, lowfat/nonfat dairy, tofu)
  • Grab whole grains (look for items like wild rice, brown rice, quinoa, oats, millet, buckwheat noodles)
  • Go for fresh fruit

 

What To Limit Eating

  • Limit your intake of sugary drinks like fruit drinks, and regular soft drinks.
  • Limit your intake of carbs and starchy veggies. Not sure what to look for? Here’s a list when you grocery shop:
  • Go easy on starchy vegetables (like potatoes, plantains, parsnips, pumpkin, squash, beans, and legumes) and increase non-starchy veggies (like lettuce, asparagus, broccoli, cauliflower, cucumber, spinach, mushrooms, onions, peppers and tomatoes)

 

Eating Tips

  • Be aware of portion sizes. This is a tough one, but we have great tips and hacks (like using your hand to estimate portions) to help!
  • Try not to eat too much of any one type of food.
  • Space meals evenly.
  • Never skip meals.

Learn how Weight Watchers program can help those with prediabetics.

Get more info about what to eat at diabetes.org