Before people develop Type 2 diabetes, they almost always have pre-diabetes, which means their blood glucose levels are higher than normal, but not yet high enough to be diagnosed as diabetes. Recent research has shown that some long term damage to the body, especially the heart and circulatory system, may already be underway during pre-diabetes. There are 57 million Americans with pre-diabetes, according to the American Diabetes Association. Here are some tips on healthy eating and fitness.

Eat Right Every Day

• Eat lots of vegetables and fruits, picking from the rainbow of colors available.
• The best vegetables are non-starchy spinach, carrots, broccoli or green beans.
• Choose whole grain foods over processed grain products. Try brown rice or whole wheat pasta.
• Include dried beans (kidney or pinto beans and lentils) in your diet.
• Eat fish two to three times a week.
• Choose lean meats, such as pork loin and sirloin. Remove skin from chicken and turkey.
• Choose non-fat dairy, such as skim milk, non-fat yogurt and non-fat cheese.
• Choose water and calorie-free diet drinks instead of regular soda, fruit punch, sweet tea and other sugar-sweetened drinks.
• Cut back on high-calorie snack foods and desserts such as chips, cookies, cakes and full-fat ice cream.

Increase Your Exercise

Exercise can help control your weight and lower you blood sugar level. It also lowers your risk of heart disease, a condition that is common in people who have diabetes. Exercise can also help you feel better about yourself and improve your overall health.

The type of exercise you can do will mainly depend on whether you have any other health problems. Most doctors recommend aerobic exercise, which makes you breathe more deeply and makes your heart work harder. Walking, jogging or bicycling are examples of aerobic exercise. If you have problems with the nerves in your feet or legs, try swimming, rowing or chair exercises.

Exercise Checklist for People Who Have Diabetes:

• Consult with your doctor before starting an exercise program.
• Check your blood sugar level before and after exercising.
• Check your feet for blisters or sores before and after exercising.
• Wear the proper shoes and socks.
• Drink plenty of fluid before, during and after exercising.
• Warm up before exercising and cool down afterward.
• Have a snack handy in case your blood sugar level drops too low.

Additional Resources

Eating healthy is key when managing diabetes. The American Diabetes Association’s MyFoodAdvisor  is a meal planning guide with healthy food options and recipes to help keep you on track.

The Blood Sugar & Fears video from the National Center for Chronic Disease Prevention and Health Promotion offers simple steps to prevent or delay Type 2 diabetes.

Could you have diabetes and not know it? There are more than 23 million Americans with diabetes — and nearly one-third don’t know it, according to the American Diabetes Association (ADA). Take this simple test and see what your risk factors are for diabetes.

The California Diabetes Program provides a Diabetes Health Record Card to help diabetes patients keep track of their tests and when they need them. It also has a space to record test results.