Diabetic Living

ASK DR MARSH

- 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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