Following a diabetes prevention diet may help the 79 million Americans at risk for diabetes.^[1] Combined with regular exercise, a balanced diet can promote weight loss and improve your overall health. Despite what some might think, a diabetes prevention diet does not have to be complicated. Making smarter, healthier choices is all it takes to be successful.

What Should You Eat

A well-balanced diabetes prevention diet includes lean meats, whole grains, fresh fruits and vegetables. These types of foods offer a wide variety of nutritious items to choose from. For instance, salmon contains protein and Omega-3 fatty acids (a healthy type of fat). These nutrients build lean muscle and promote heart health. Eating fiber-rich whole grains, like steel-cut oatmeal and whole grain bread, can create a sense of fullness, helping you to eat less and lose weight. Fresh fruits and vegetables are loaded with vitamins and minerals that can fend off diabetes, cancer, heart disease,and other life-threatening diseases.

Avoiding unhealthy foods is just as important as incorporating healthier options into your diet. Processed foods, like pre-packaged meals, potato chips, and candy, are detrimental to your health. These food items contain large amounts of sodium, carbohydrates, and sugar, meaning they lack any real nutritional value. Continuing to eat foods like these will only increase your risk for diabetes and other serious health complications.

Preparing Diabetes Prevention Meals

Some people may be under the impression that preparing diabetes prevention meals are more time-consuming than regular meals; however, this is not the case. When you first begin a diabetes prevention diet, grocery shopping can seem like a daunting task. While it may take a bit of time-at least at first-to differentiate between healthy and unhealthy foods, you'll soon be able to choose the healthiest foods without pondering over nutritionallabels.

At home, one of the best ways to save time in the kitchen is by having everything you need for a recipe laid out and pre-measured before beginning your meal preparation. Not only can pre-measuring ingredients save you some time, but it will ensure that you follow portion guidelines. Depending on the recipe, you may spend less or more time cooking. Planning your meals in advance may also help to motivate you. Not only will this provide you with enough time to prepare your meal, but you won't be as tempted to choose a fast food restaurant over a more nutritious meal.

Dietary Supplements

If you're unable to receive all the necessary nutrients from food, dietary supplements are a safe alternative. In fact, adding nutritional supplements to a diabetes prevention diet may be more beneficial than simply eating healthier. Here's a list of some dietary supplements that may help prevent diabetes.

A diabetes prevention diet is one of the first steps towards a healthier life. However, talk to your doctor before beginning a new meal plan. He or she can recommend foods that are especially beneficial for those at risk for diabetes. Your doctor can also provide additional information about safe dietary supplements.