Danelle Stevens Green Prescription Advisor Sport Bay of Plenty

More than 226,000 New Zealanders have diabetes, with the estimated number of people with pre-diabetes upward of 500,000. Rates vary according to age, sex and ethnicity, with the overall prevalence in adults, aged 15 years and up, being about 25 per cent of the population.

Pre-diabetes, or Impaired Glucose Tolerance, is a symptom-free health condition characterised by mild elevations in blood glucose levels and typically precedes the onset of diabetes. Pre-diabetes is also associated with an increased risk of cardiovascular disease.

Evidence indicates progression from pre-diabetes to diabetes can be substantially reduced through simple lifestyle modifications during a prolonged period of time. These include following healthy eating guidelines and increasing levels of physical activity with the goal of reducing weight. Weight reduction is seen as the most important factor for people with pre-diabetes. However, maintaining current weight may also be a meaningful achievement for some individuals.

When aiming to increase levels of physical activity, consider a free Green Prescription. At your next visit to the doctor, request a blood test to check your blood sugar levels. This will identify if you are pre-diabetic or not. If your GP refers you to a Green Prescription, the team at Sport Bay of Plenty will meet with you and discuss suitable exercise options and support you for up to six months, while you establish a regular routine. They also run group activity options, such as low-impact circuit classes and walking groups at various locations around the Bay of Plenty. And Sport BOP is soon to introduce nutritional workshops and healthy cooking classes for those with pre-diabetes.

Healthy eating is an important factor when managing your weight and reducing your risk of diabetes. Aim to eat three meals a day, which include at least five servings of fruit and vegetables in total. Reduce sugary foods and drinks by substituting soft drinks, energy drinks or juices with water; and swap biscuits, cakes and high energy snack foods with fruit or small servings of nuts.

Reduce your overall energy intake by limiting fats; use low fat dairy products such as light blue, green or yellow top milk and low fat yoghurts and swap high fat cheeses such as colby and tasty to the lower-fat edam cheese. Fats and sugars are often hidden within processed foods – for example, pies, muesli bars and potato chips – so it is best to keep these as treat foods only.

Another simple way to reduce overall energy intakes is by reducing your portion sizes. Use a smaller plate and always ensure your meals include half a plate of leafy green vegetables. By making these small changes, you're more likely to ensure your pre-diabetes doesn't develop into diabetes.

For more information on the Green Prescription, contact Danelle Stevens on 07 578 0016 or email: danelles@sportbop.co.nz