Maintain a healthy weight
Be physically active regularly (at least 150 minutes per week of moderate activity)
Include strength training at least 2 days per week
Eat a balanced diet emphasizing vegetables, fruits, whole grains, legumes, nuts, and lean proteins
Limit sugary drinks and foods high in added sugars
Reduce refined carbohydrates (white bread, pastries, many snack foods)
Choose unsaturated fats (olive oil, nuts, seeds, avocado) over saturated and trans fats
Watch portion sizes and total calorie intake
Increase fiber intake (beans, lentils, whole grains, vegetables)
Prefer water or unsweetened beverages over juice and soda
Limit processed and red meats
Reduce alcohol intake (or avoid if advised)
Avoid smoking and nicotine products
Get adequate sleep (aim for 7–9 hours)
Manage stress with healthy coping strategies
Monitor blood sugar if you’re at risk (prediabetes, gestational diabetes history, strong family history)
Attend regular checkups and follow medical guidance
If you have prediabetes, follow a structured lifestyle program and consider medication if prescribed