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Lifestyle changes including dietary modification helps reduce or delay the onset of Type 2 Diabetes.

Pre-diabetes is when blood glucose level is higher than normal but not high enough to confirm diabetes. Persons with pre-diabetes (impaired fasting glucose/impaired glucose tolerance) have a higher risk of developing diabetes and cardiovascular disease such as heart attack, stroke, etc. Studies show that if you adopt a healthy diet and regular physical activity, you can delay or prevent Type 2 Diabetes. Here are some do's and don'ts:

• Eat a variety of food from the four food groups as well as within each food group. Choose more from the base of the pyramid and less from the top.
• Food from the tip of the pyramid (fats, oil, sugar and salt) should be used in small amounts to flavour food.
• Have your 2 servings of fruit and 2 serving of vegetables, as they are good sources of vitamins, minerals and fibre. Include a variety of brightly coloured veggies.
• Choose whole grain food products, as they provide complex carbohydrate, vitamins, minerals, fibre and phytochemicals (beneficial plant substances) that are important for good health.
• Go for skinless poultry, lean meat and fish. Replace meat dishes with tofu, peas and lentils on some days.
• Limit food which are high in fat and added sugars (e.g.: cakes, cookies).
• Limit intake of saturated & trans fat and replace them with monounsaturated fat and polyunsaturated fat.
• Be mindful of your portion sizes of food you eat, and have regular meals. Skipping meals may lead to overeating at subsequent meals.

• Eat too much. Even healthy foods can lead to weight gain. Watch your portion sizes.