{"id":3103,"date":"2023-03-29T00:00:07","date_gmt":"2023-03-28T13:00:07","guid":{"rendered":"https:\/\/lifeprogram.org.au\/2023\/03\/29\/prediabetes-food-to-eat\/"},"modified":"2025-06-25T16:23:56","modified_gmt":"2025-06-25T05:23:56","slug":"prediabetes-food-to-eat","status":"publish","type":"post","link":"https:\/\/lifeprogram.org.au\/health-hub\/prediabetes-food-to-eat\/","title":{"rendered":"Prediabetes Food To Eat: What food should you be eating?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Prediabetes is a condition in which blood glucose levels are higher than normal, but not high enough to be diagnosed with type 2 diabetes. Prediabetes does not have symptoms or warning signs, so it is important to consult your doctor if you are at risk (find out the risk factors for prediabetes <\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/conditionsandtreatments\/diabetes-pre-diabetes#risk-factors-for-pre-diabetes\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have been diagnosed with prediabetes, you have an increased risk of developing type 2 diabetes. However, it may be possible to prevent this diagnosis by adopting certain lifestyle changes; such as good nutrition, exercising and weight management.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we will cover some beneficial foods that you can eat if you are a person living with prediabetes; including nutrition tips and specific recipes.<\/span><\/p>\n<h2><strong>What kinds of foods are the best for a prediabetes diet?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">In order to manage prediabetes, it is important to eat a variety of foods that make up a healthy and nutritious diet. These foods help manage prediabetes in different ways, such as lowering your blood glucose and assisting with weight management.<\/span><\/p>\n<h3><strong>Foods from the five food groups<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">The <\/span><a href=\"https:\/\/www.eatforhealth.gov.au\/guidelines\/australian-guide-healthy-eating\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Australian Guide to Healthy Eating<\/span><\/a><span style=\"font-weight: 400;\"> recommends that you adopt a diet with foods from all five of the food groups, which are;<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grain foods, including whole grain bread, cereal, pasta, rice, etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetables and legumes\/beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean meats and poultry, fish, eggs, tofu, nuts and seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Milk, yoghurt, cheese or any alternatives<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruit<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It is also important that you are eating the right serving sizes as well. This is to make sure that your body gets the right amount of nutrients without overeating, as this can cause weight gain and affect blood glucose levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Australian Dietary Guidelines also provide guidelines on serving sizes for <\/span><a href=\"https:\/\/www.eatforhealth.gov.au\/food-essentials\/how-much-do-we-need-each-day\/recommended-number-serves-adults\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">adults<\/span><\/a><span style=\"font-weight: 400;\">, as well as <\/span><a href=\"https:\/\/www.eatforhealth.gov.au\/food-essentials\/how-much-do-we-need-each-day\/recommended-number-serves-children-adolescents-and-toddlers\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">children, adolescents and toddlers<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h3><strong>Foods with polyunsaturated and monounsaturated fats<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">These kinds of fats are considered \u2018good fats\u2019 because they help reduce the buildup of cholesterol in your blood. High cholesterol can lead to the clogging of blood vessels; which not only increases your risk factor for prediabetes, but can also contribute to heart disease as well.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Foods with <\/span><b>monounsaturated fats <\/b><span style=\"font-weight: 400;\">include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Olive, peanut and canola oils<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocados<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts such as almonds, hazelnuts, etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seeds such as pumpkin, sesame, etc.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Foods with <\/span><b>polyunsaturated fats <\/b><span style=\"font-weight: 400;\">include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oils such as sunflower, corn, soybean, flaxseed, etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walnuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flax seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish (omega-3, which fish is particularly known for, is a type of polyunsaturated fat)<\/span><\/li>\n<\/ul>\n<h3><strong>Foods with low glycemic index (GI) carbohydrates<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Your body breaks down carbohydrates into glucose to provide your body with energy. Glycemic index (GI) is a value used to measure how quickly specific carbohydrate based foods increase your blood sugar levels. The glycemic index ranks food on a scale from 0 &#8211; 100. The lower the food ranks on the scale (low GI) the longer it takes to digest and absorb causing a slower rise in blood glucose levels, which will also leave you feeling fuller for longer (Source: https:\/\/www.eatright.org\/health\/wellness\/diet-trends\/what-is-glycemic-index ).<\/span><\/p>\n<p><em><strong>Examples of low GI foods include;<\/strong><\/em><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Traditional rolled oats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dense whole grain breads<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lentils and legumes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sweet potato<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yoghurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pasta<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Most types of fresh fruit<\/span><\/li>\n<\/ul>\n<h3><strong>Foods that are good sources of protein<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Protein is an essential nutrient that helps the body grow and repair. There are two types of protein;<\/span><\/p>\n<p><strong>Plant-based<\/strong> protein is found in foods such as;<\/p>\n<ul>\n<li>Legumes such as beans, chickpeas, lentils, split peas, soybeans, etc.<\/li>\n<li>Tofu<\/li>\n<\/ul>\n<p><strong>Animal-based<\/strong> protein is found in foods such as;<\/p>\n<ul>\n<li>Fish and seafood<\/li>\n<li>Eggs<\/li>\n<li>Poultry such as chicken, turkey and duck<\/li>\n<li>Red meat such as beef, veal, pork, lamb, etc.<\/li>\n<li>Dairy such as milk, cheese and yoghurt<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Red meat should be limited to three meals a week at most (<\/span><i><span style=\"font-weight: 400;\">Source: <\/span><\/i><a href=\"https:\/\/www.healthdirect.gov.au\/protein\" target=\"_blank\" rel=\"noopener\"><i><span style=\"font-weight: 400;\">Health Direct<\/span><\/i><\/a><i><span style=\"font-weight: 400;\">)<\/span><\/i><span style=\"font-weight: 400;\">, as there is a link between excessive red meat and heart disease. When selecting dairy products,consider the low-fat varieties.\u00a0<\/span><\/p>\n<h2><strong>What are some examples of Prediabetic meals you could eat?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">The <\/span><i><span style=\"font-weight: 400;\"><em>Life!<\/em> <\/span><\/i><span style=\"font-weight: 400;\">program <\/span><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/\"><span style=\"font-weight: 400;\">Health Hub<\/span><\/a><span style=\"font-weight: 400;\"> provides various recipes that you can easily prepare to manage prediabetes. These recipes cover all meals of the day; including breakfast, lunch and dinner, making it easy for you to decide what to prepare.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Examples of these recipes include;\u00a0<\/span><\/p>\n<h3><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/healthy-avocado-egg-rocket-toast-topper\/\"><span style=\"font-weight: 400;\">Healthy avocado, egg &amp; rocket toast topper<\/span><\/a><\/h3>\n<h4><span style=\"font-weight: 400;\">Ingredients<\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 slice wholegrain bread, toasted<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbs avocado, mashed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 handful rocket or baby spinach<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 medium tomato, sliced<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 hard-boiled egg, peeled and sliced<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">sprinkle Tabasco sauce, optional<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">pepper, to taste<\/span><\/li>\n<\/ul>\n<h4><span style=\"font-weight: 400;\">Method<\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spread avocado on toast.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Top with rocket leaves, sliced tomato and egg slices.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add a sprinkle of Tabasco sauce, if using and pepper.<\/span><\/li>\n<\/ol>\n<h3><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/healthy-gourmet-vegetarian-sandwich-recipe\/\"><span style=\"font-weight: 400;\">Healthy gourmet vegetarian sandwich<\/span><\/a><\/h3>\n<h4><span style=\"font-weight: 400;\">Ingredients<\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 slices thick wholegrain bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tsp basil pesto<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup baby spinach, rocket or butter lettuce leaves<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 small tomatoes, sliced<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/4 cup fat-free semi-sundried tomatoes, drained and chopped<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/4 cup marinated artichokes (97% fat-free), drained and chopped<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/4 small red capsicum, thinly sliced<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">8 basil leaves, roughly torn<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 slices reduced-fat Swiss cheese<\/span><\/li>\n<\/ul>\n<h4><span style=\"font-weight: 400;\">Methods<\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spread 2 slices of bread with pesto.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place half of the remaining ingredients on each slice before finishing with the remaining slices of bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cut the sandwich in half<\/span><\/li>\n<\/ol>\n<h3><a href=\"https:\/\/lifeprogram.org.au\/health-hub\/healthy-grilled-salmon-with-brown-rice-salad-recipe\/\"><span style=\"font-weight: 400;\">Healthy grilled salmon with brown rice salad<\/span><\/a><\/h3>\n<h4><span style=\"font-weight: 400;\">Ingredients<\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1\/2 cup brown rice (uncooked)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 capsicum, chopped<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 stalk celery, finely chopped<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbs sultanas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 clove garlic, finely chopped<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbs reduced-salt soy sauce<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbs lemon juice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2\/3 bunch bok choy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">240 g salmon fillet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">spray olive or canola oil spray<\/span><\/li>\n<\/ul>\n<h4><span style=\"font-weight: 400;\">Method<\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cook rice according to packet instructions (can take around 30 minutes). Once cooked and cooled, add to a large bowl with the capsicum, celery and sultanas.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To make dressing, combine soy sauce, lemon juice and garlic in a cup. Pour over salad and stir through well.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put the bok choy in a microwave-proof dish with a lid (or cling film cover) with a tablespoon of water and cook on HIGH for 2 mins or until tender but still bright green.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Meanwhile, heat a barbecue grill or large non-stick frypan on high. Lightly spray each side of salmon with oil, reduce heat to medium and cook salmon for 3 minutes each side until golden brown and just cooked<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Serve salmon, bok choy and rice salad together<\/span><\/li>\n<\/ol>\n<h2><strong>What foods should I limit for prediabetes?<\/strong><\/h2>\n<p><span style=\"font-weight: 400;\">If you want to manage your prediabetes, there are certain foods that we recommend to limit, and this is for everyone, not only those with prediabetes or diabetes.<\/span><\/p>\n<h3><strong>High in refined sugar<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Foods that are high in refined sugar should be avoided because they can cause weight gain and contribute to high blood glucose levels.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These foods include;<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cakes, muffins, scones and biscuits<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ice cream, desserts, chocolate and lollies<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Some breakfast cereals and muesli bars<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dried fruit<\/span><\/li>\n<\/ul>\n<h3><strong>Saturated and trans fats<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">These are considered \u2018bad fats\u2019 because they can contribute to raised cholesterol levels and weight gain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Foods with saturated and trans fats include;<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Certain meat products, such as the fat on red meat and the skin from poultry<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dairy products such as butter, lard, dripping, cream, sour cream, copha, coconut milk, coconut cream and hard-cooking margarines<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Baked goods such as pastries, cakes, puddings, chocolate and cream biscuits<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pre-packaged biscuits, savoury packet snacks, cakes, frozen and convenience meals<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fried takeaway foods such as chips, fried chicken and battered fish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pies, sausage rolls and pastries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Creamy sauces or dressings<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Creamy style soups<\/span><\/li>\n<\/ul>\n<h3><strong>High GI foods<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">High GI foods should be eaten in moderation, as they break down quickly in the body which causes a spike in blood glucose levels.\u00a0<\/span><\/p>\n<p><em><strong>Examples of foods that are high GI include;<\/strong><\/em><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Certain types of cereals (check the label for a low GI rating)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">White bread\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Short grain white rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">White potato<\/span><\/li>\n<\/ul>\n<h2><strong>How the <i><em>Life!<\/em><\/i> program can help<\/strong><\/h2>\n<p><i><span style=\"font-weight: 400;\"><em>Life!<\/em><\/span><\/i><span style=\"font-weight: 400;\"> is a free healthy lifestyle program that helps you improve your eating habits, increase your physical activity and manage stress. You can choose from a group course or the telephone health coaching service.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our experienced health professionals will help you make small changes to your lifestyle so that you can achieve your health goals and reduce your risk of type 2 diabetes, heart disease and stroke.\u00a0 <\/span><i><span style=\"font-weight: 400;\"><em>Life!<\/em><\/span><\/i><span style=\"font-weight: 400;\"> is managed by Diabetes Victoria, and funded by the Victorian government. You can check your eligibility for the program <\/span><a href=\"https:\/\/lifeprogram.org.au\/learn-about-life\/#am-i-eligible\"><span style=\"font-weight: 400;\">here<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a class=\"button teal\" href=\"#health-check\">Take the health check<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Prediabetes is a condition in which blood glucose levels are higher than normal, but not high enough to be diagnosed with type 2 diabetes. Prediabetes does not have symptoms or warning signs, so it is important to consult your doctor if you are at risk (find out the risk factors for prediabetes here). If you have been diagnosed with prediabetes,&#8230;<\/p>\n","protected":false},"author":9,"featured_media":3104,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[7],"tags":[],"class_list":["post-3103","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article"],"acf":[],"_links":{"self":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts\/3103","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/comments?post=3103"}],"version-history":[{"count":5,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts\/3103\/revisions"}],"predecessor-version":[{"id":4819,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/posts\/3103\/revisions\/4819"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/media\/3104"}],"wp:attachment":[{"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/media?parent=3103"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/categories?post=3103"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/lifeprogram.org.au\/wp-json\/wp\/v2\/tags?post=3103"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}