ASK DR MARSH

Diabetic Living - - Your Nutrition - Dr Kate Marsh, ad­vanced ac­cred­ited prac­tis­ing di­eti­tian and cre­den­tialled di­a­betes ed­u­ca­tor Email your ques­tions to: di­a­bet­i­cliv­ing@paci­fic­mags.com.au Post: Di­a­betic Liv­ing, Q&A: Health, GPO Box 7805, Syd­ney, NSW 200

I have pre-di­a­betes and I’m not sure what I should be eat­ing to re­duce my risk of de­vel­op­ing type 2. Do you have any sug­ges­tions?

Dr Marsh says: Re­search shows that life­style mod­i­fi­ca­tion can re­duce your chances of pro­gress­ing from pre-di­a­betes to type 2 by around 60 per cent.

Re­duc­ing your weight by 5-10 per cent is im­por­tant if you’re over­weight. Di­ets high in sat­u­rated fat, red meat and pro­cessed meats have been linked with an in­creased risk of di­a­betes, while di­ets high in fi­bre, whole grains, low-GI carbs and ve­g­ies are as­so­ci­ated with a re­duced risk. Base your meals around plant foods, fish and legumes in place of red or pro­cessed meat. Here are some ideas:

Break­fast: rolled oats, stewed ap­ple, cin­na­mon and low-fat milk

Morn­ing tea: fresh fruit Lunch: whole­grain sand­wich with salad and chicken

After­noon tea: small hand­ful of al­monds

Din­ner: grilled salmon with home-made sweet potato chips and steamed greens.

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