Brief Answer:
Active lifestyle and healthy food

Detailed Answer:
Hi XXXXXX,

Greetings from HealthcareMagic.

The answer to your question is very simple, to prevent diabetes you need to eat good, stay active and lose some weight if required.

Everything about the prevention of diabetes is contained within a disciplined stress free lifestyle. I understand “stress free” sounds like illusion in present world, but it is actually not that difficult. While stress comes and goes, what you really need to learn is to manage it.

Diet and exercise are important and they kind of complement each other. If you are already doing the exercises and other demanding activities like sports, yoga etc. then it is best to continue the same and revise the routine, either in terms of time or intensity to challenge yourself. If not, then start with walk and light jogging and gradually import other activities. Take up any activity of your choice from cycling, running, yoga, aerobics, GYM or swimming etc. Dancing is a great stress buster that involves a lot of activity.

Diet, as I mentioned earlier, is something that you need to plan with care. Take more fiber in form of raw salads and vegetables wherever possible and avoid too much of fat in cooking. Healthy fats are those that are not saturated. Choose from vegetables oils, like olive oil, mustard oil and sunflower oil etc. Low fat dairy and its products are good.
The requirements of healthy fats can be manages by taking a handful of dried nuts every day. Avoid cashew nuts, too much of dried fruits. Fresh fruits are safe and you must include at least one fruit in diet daily. Eat on time and manage the time intervals between meals.
Take a protein rich breakfast, moderate lunch and a light dinner. Stay hydrated and drink plenty of fresh drinks like coconut water, buttermilk and fresh lemon juice.
Avoid taking juices, especially the packed and preserved ones.
Bakery and preserved foods are not healthy, carbonated beverages and alcoholic drinks are a strict “NO” in any healthy eating plan. If you eat non veg, then my advice is to stick with chicken, fish and egg whites only.

Cooking methods are also important; choose from healthy cooking techniques like baking, grilling, boiling etc. Fatty and oily ingredients should be placed on the farthest shelves. Make healthy choices and a modification if lifestyles for good will bring health and positive outlook.

If you have family history of diabetes I would suggest you go for Diabetic screening every year.

Stay fit.

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