A healthy eating plan for losing weight and reducing the risk of type 2 Diabetes should include a reduction in total energy (kilojoules) and fat intake. Instead choose a wide range of high fibre, low GI carbohydrate foods such as wholegrain breads and cereals, legumes and fruit. To work out a meal plan that’s right for you, visit an accredited practicing dietitian.
To find a dietitian in your area, contact:
- The Dietitians Association of Australia or call 1800 812 942
- Diabetes Australia on 1300 136 588.
Regular physical activity
Regular physical activity helps your body to use insulin better and to feel fit and healthy. Aim to do at least 30 minutes of ‘moderate intensity’ physical activity (such as brisk walking or swimming) on most, if not all, days of the week or three 20-minute sessions of ‘vigorous intensity’ exercise per week (such as jogging, aerobics class, strenuous gardening). Try to include some resistance training twice a week to improve the way your muscles work, such as body weight exercises or lifting weights such as cans of food.
Starting a regular activity program – and sticking to it – can often be made a lot easier by joining up with a group or motivated friend to encourage you to keep going.
Once Pre-Diabetes is identified, the challenge is how best to reduce progression to diabetes. Both lifestyle changes and medication ( Metformin) can delay the progression. People with pre-diabetes are also at increased risk of cardiovascular problems (heart disease, high blood pressure and elevated blood cholesterol and triglycerides.)
If you are diagnosed with Pre-Diabetes, the treatment involves the same lifestyle changes that are recommended for people diagnosed with diabetes. For most, this will include regular physical activity, healthy eating and if necessary losing weight.