I’m Prediabetic. 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:

  1. Eat a variety of foods, including veggies, whole grains, non-fat dairy, healthy fats, and lean proteins.
  2. Try to stay in control of portions. This is a tough one, but we can help!
  3. Try not to eat too much of any one type of food.
  4. Space meals evenly.
  5. Never skip meals.
  6. 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, peas, lentils, legumes, and corn) and increase non-starchy veggies (like lettuce, asparagus, broccoli, cauliflower, cucumber, spinach, mushrooms, onions, peppers and tomatoes)
    • 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

Get more info about what to eat at diabetes.org