Prediabetics should avoid high-calorie and high-fat foods, such as regular soda and whole milk, desserts and chips. Instead, prediabetics should choose diet sodas, skim milk, fresh fruit and whole-grain crackers with peanut butter for substitutes, according to WebMD.
Prediabetics should add non-starchy vegetables, such as green beans, carrots, broccoli and spinach, to their diets, consuming a minimum of three servings per day. Fruits are also beneficial in moderation, which is no more than three servings per day. Substituting whole-grain foods, such as brown rice, for processed grains, such as white rice, is helpful as well, notes Everyday Health.
Diet changes are not the only lifestyle modification that prediabetics should adopt. People who do not get enough sleep have a harder time losing weight and may not be using insulin effectively, making type 2 diabetes more possible. Starting an exercise routine is helpful as exercise reduces the amount of blood sugar and fat in the body. The ideal regimen lasts at least 30 minutes per day, five days per week. Prediabetics should ask their doctors if they have any exercise limitations. Losing weight is another helpful lifestyle change. Prediabetics who can lose as little as 5 percent of their body weight reduce their chances of type 2 diabetes by almost 60 percent, as stated by WebMD.