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Nutribox Disease Prevention Guide
Diabetes Prevention Guide
Borderline sugar or a family history? Act before it becomes diabetes.
A guided 90-day programme with everyday Indian food, easy home workouts and simple habits, to help lower your risk of type 2 diabetes.
- 90-day programme
- 100+ foods rated
- 28-day meal plan
- 192 pages
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One-time payment · Instant PDF · Read on phone, tablet or laptop
Take the 2-minute risk check ↓
The wake-up call
“Borderline” is not “safe”. It's your early warning.
- 🧪A borderline reportHbA1c 5.7–6.4% or fasting sugar 100–125 means your body is already struggling with sugar.
- 👨👩👧Diabetes in the familyIf a parent has it, your risk is higher, but your habits still decide a lot.
- ⏳The good newsThis stage is the best time to act. Food, movement and sleep make a real difference now.
2-minute self-check
What is your diabetes risk?
4 quick questions from the Indian Diabetes Risk Score (IDRS), a screening tool developed by the Madras Diabetes Research Foundation.
Question 1 of 4
How old are you?
Question 2 of 4
What is your waist size?
Question 3 of 4
How active are you?
Question 4 of 4
Does anyone in your family have diabetes?
Based on the Indian Diabetes Risk Score (Mohan V et al., JAPI 2005). A screening tool, not a diagnosis. Please get a blood test to know for sure.
Catch it early
The silent years are your chance
It builds slowly over years, often with no symptoms. That slow build-up is your chance.
The 90-day programme
One small step every week. Big change in 90 days.
No crash diet. No gym. Each week adds one habit on top of the last, so it actually sticks.
Weeks 1–4Reset
- Cut liquid sugar
- Half-plate rule, salad first
- 15-minute walk after meals
- 7-hour sleep anchor
Weeks 5–8Build
- Protein at every meal
- Smarter grains and portions
- Home strength twice a week
- Beat the 5 PM snack
Weeks 9–12Lock in
- Weddings, parties and eating out
- Stress and breathwork
- Get past plateaus
- Retest and habits for life
Day 1Note your numbers: waist, weight, sugar
Day 30First check-in: energy and waist
Day 60Mid-way body and energy check
Day 90Retest with your doctor and celebrate
What really moves the needle
The 5 levers of prevention
The guide works on all five together, not just food.
🍛
FoodIndian plate method, smart grains, better snacks💪
MuscleYour muscles soak up sugar. Build them at home.🌙
SleepPoor sleep pushes morning sugar up🧘
StressCalm the stress-eating loop📏
WaistBelly fat matters more than weightThe prevention kitchen
Eat Indian. Eat smarter.
The prevention plateHalf sabzi, quarter protein, quarter roti or rice.
100+ foods ratedEveryday, in portion or limit. No guessing.
Easy swapsSame taste, smarter choice.
28-day meal planBreakfast to dinner, with regional options.
Beyond food
Small daily habits, big results
Move
The 15-minute walk after meals
One of the simplest habits in the guide, with a step ladder from 3,000 to 10,000 steps a day.
- When to walk and for how long
- Anti-sitting hacks for desk jobs
- Plans for monsoon and busy days
Build muscle
12-week home strength plan, no gym
Muscle is your body's biggest sugar sponge. Simple exercises with a chair and water bottles.
- Chair squats, wall push-ups, planks
- Safe options for 40+ and knee pain
- Yoga and pranayama that help
Sleep & stress
Fix the hidden triggers
Late nights, screens, stress and snoring all push sugar up. The guide shows what to change.
- The 7-hour sleep plan
- Night shift strategies
- 5-minute desk de-stress breathing
Track
Print-ready trackers keep you going
Tick off habits daily and watch your waist and numbers move.
- 90-day habit tracker
- Waist, weight and BP log
- Lab test history and retest checklist
Made for you
Who is this guide for?
🧪
Got a borderline report
- HbA1c 5.7–6.4% or fasting sugar 100–125
- Doctor said “watch your diet”, but how?
- Want a clear plan, not scary Google results
👨👩👧
Diabetes runs in the family
- One or both parents have diabetes
- Want to act before it starts
- Want the whole family to eat better
💻
Busy with a desk job
- Sitting 8+ hours a day
- Belly fat creeping up
- Need habits that fit a busy day
🌸
Women at higher risk
- Living with PCOS
- Had diabetes during pregnancy
- Going through menopause changes
📏
Slim, but belly fat
- Normal weight, bigger waist
- Afternoon tiredness and cravings
- Want to know where you stand
🧓
40+ and want to stay well
- Protect muscle and energy with age
- Joint-safe home exercises
- Know which tests to do each year
Look inside
Real pages from the guide
Swipe → · Tap any page to zoom
Every topic inside
Open the guide, see every chapter
9 parts · 49 topics · Tap a part to see what's inside
01Wake-up call16 pages · 5 topics
- What borderline sugar really means
- Why Indians face higher metabolic risk
- Indian Diabetes Risk Score (IDRS)
- The three essential blood tests
- Findings from the Indian prevention trial
02The science16 pages · 5 topics
- Inside insulin resistance
- The twin cycle of liver & pancreas fat
- Skeletal muscle: your glucose sponge
- Glycemic index vs glycemic load
- Food order: fibre and protein first
03Prevention kitchen32 pages · 11 topics
- 10 golden rules of the prevention kitchen
- The smart Indian plate method
- Hand portion measurement guide
- The Indian grain quality ladder
- Food guide: grains and flours
- The 1% better kitchen swaps
- Hitting 15%–20% protein daily
- Dietary fibre blueprint: 35g daily
- The sweet truth: jaggery, honey & stevia
- Pantry makeover: what to remove & stock
- Dining out and food delivery guide
0490-day programme44 pages · 8 topics
- How the 90-day programme works
- Day 30 milestone check-in
- Day 60 milestone check-in
- Day 90 milestone celebration
- The 28-day Indian prevention meal plan
- South Indian regional adaptations
- North & Central Indian adaptations
- Maintaining normal sugar for life
05Move and build muscle16 pages · 5 topics
- Movement as metabolic medicine
- The 15-minute post-meal walk
- The daily step ladder
- Why strength training is non-negotiable
- 12-week home strength blueprint
06Sleep and stress12 pages · 4 topics
- How sleep deprivation spikes blood sugar
- The 7-hour sleep prescription
- Managing shift work and irregular hours
- Sleep apnea: the hidden glucose trigger
07Special groups12 pages · 4 topics
- Young working adults (20–35)
- PCOS: insulin resistance in young women
- After gestational diabetes: the 5-year window
- Protecting the whole family
08Myths, FAQs & stories12 pages · 2 topics
- Indian food myths vs facts
- Frequently asked medical questions
09Toolkit & trackers18 pages · 5 topics
- How to use your toolkit
- 90-day daily habit trackers
- Lab test history & retest log
- 50-item prevention grocery checklist
- 12-month check-in log
Clear the confusion
Myth vs fact
Thin people don't get diabetes.Many Indians carry belly fat on a slim body. Waist size matters.
Jaggery and honey are safe swaps for sugar.They raise blood sugar too. The guide shows better options.
If it runs in the family, it's my destiny.Genes load the gun, habits pull the trigger. Early action helps.
I have to stop eating rice and roti.No. It's about the right grain, the right portion and the right plate.
Pick the right guide
Prevention or Management?
Diabetes Prevention Guide
Healthy, borderline or at-risk: family history, belly fat, desk job, PCOS, or diabetes during a past pregnancy.
- 2-minute risk check
- 90-day step-by-step programme
- 100+ foods rated, 28-day meal plan
- 12-week home strength plan
Diabetes Management Guide
Already diagnosed with type 2 diabetes, or caring for someone who is.
- 200+ Indian foods rated
- 30-day veg + 15-day non-veg plans
- Festivals, fasting and eating out
- Reports and medicines explained
📲 PDF SOFT COPY ONLY
Diabetes Prevention Guide
- 192 pages, full colour PDF
- 2-minute Indian Diabetes Risk Score
- 90-day programme: 12 weekly action guides
- 100+ Indian foods rated + easy swaps
- 28-day meal plan with regional options
- 12-week home strength plan
- Print-ready trackers and checklists
BUY PDFSoft Copy Only · Check your email after payment
Rs. 699BUY HARD COPYPrinted Book + FREE PDF· OUT OF STOCK
Rs. 1,499
- Pay securely
- Get the download link on email
- Read on any device
- 📥 1 complete PDF file, 192 pages
- 📧 Download link sent to your email right after payment
- 📴 Read offline, no internet needed
- 🖨️ Print the trackers at home, for personal use only
- ♾️ Lifetime access, no subscription
- 📱 Read on any device: mobile, tablet, laptop
📖 No hard copy will be dispatched
Your questions, answered
Who is this guide for?
Adults who don't have diabetes but want to lower their risk: borderline reports, a family history, belly fat, a desk job, PCOS, or diabetes during a past pregnancy. If you already have diabetes, the Diabetes Management Guide is the right one.
I feel fine. Do I still need this?
Early changes in blood sugar usually have no symptoms. The guide helps you check your risk, understand your reports and build habits early, when they help the most.
Will I have to give up rice, roti or sweets?
No. The guide is built on everyday Indian food. It shows the right grains, portions and plate, plus smart ways to enjoy festivals and sweets.
Do I need a gym or special equipment?
No. The 12-week strength plan uses a chair, a wall and water bottles at home. Walking plans start from 3,000 steps a day.
Does it replace my doctor?
No. It is an education guide that works alongside your doctor. It also tells you which tests to ask for and when to retest.
How will I get the guide?
It's a PDF. After payment you get a download link by email. Read it on your phone, tablet or laptop, and print the trackers if you like.
Is there a printed copy?
The printed hard copy is out of stock right now. The PDF is available instantly.
Your 90 days can start today
For you, and for the family that eats at your table. Start with one small habit this week.
BUY PDFSoft Copy Only · Check your email after payment
Rs. 699BUY HARD COPYPrinted Book + FREE PDF· OUT OF STOCK
Rs. 1,499
Digital product (PDF soft copy only). For education only. It does not diagnose, treat or replace medical advice. The risk check is a screening tool, not a diagnosis. Always consult your doctor before changing diet, exercise or medicines. Images are illustrative.
Rs. 699Start my 90 days
