Prediabetes 101: Small Wins to Reverse Risk

Early action = best outcomes.

Targets

• Fasting glucose: 80–99 mg/dL
• HbA1c: ideally <5.7%
• Waist: <90 cm (men), <80 cm (women) in South Asians

Daily Moves

• 10-minute walk after meals
• Protein at breakfast (20–30g)
• Fiber first: salad/veg before starch
• Sleep: 7–9 hours

Grocery List

Eggs, dahi, paneer/tofu, dals, leafy veg, oats, millets, nuts, olive/mustard oil.

Track steps, weight, and fasting glucose weekly. Celebrate progress, not perfection.