Healthy eating and your diabetes
Choose the right food.
Choose a broad variety of foods from the five food groups:
- breads, cereals, rice, pasta, and noodles
- vegetables and legumes
- low-fat dairy
- lean meat, fish, poultry and nuts
Watch your portions
Match your energy intake with your energy output (physical
activity). Eating too much, even healthy foods, can increase
insulin resistance and raise blood glucose levels.
Eat regularly throughout the day
Start your day with breakfast and don't skip meals. Depending on
your insulin regimen, you may need to snack between meals - discuss
this with your dietitian or diabetes educator.
Include carbohydrates at each meal
Carbohydrates are nutrients that are an important fuel source
for your body. You need to match your insulin or medication to the
amount of carbohydrates you have consumed.
Eat more fibre
Fibre helps control blood glucose levels, cholesterol and
weight. Good sources of fibre can be found in wholegrain bread,
fruit, vegetables and legumes.
Try these quick tips:
- Reduce your intake of saturated fat and trans fats - these are
found in whole fat dairy products, fatty meat and butter and in
tropical oils such as coconut and palm oil.
- Aim for at least two portions of oily fish a week
- Eat two serves of fruit and at least five serves of vegetables
a day, and include beans and lentils
- Limit salt intake and replace with herbs, spices, onion, chilli
- Avoid or limit alcohol intake (no more than two standard drinks
on any one day)