DIABETES – HEALTHIER EATING - NDR-UK

DIABETES – HEALTHIER EATING
Having diabetes means that your body is less able to control the amount of glucose (sugar) in your
blood.
Food choices and eating habits are important in helping you to control your diabetes. You do not need
to follow a special diet but you may need to make some changes to your current eating habits. You will
be able to enjoy a healthy balanced diet, which is suitable for all the family.
The eatwell plate below shows the food groups which makes up the correct balance of foods for a
healthy diet:
Reproduced with the kind permission of the Food Standards Agency © Crown copyright material is reproduced with the permission of the
Controller of HMSO and Queen's Printer for Scotland.
This leaflet will give you some starter information about healthy eating and diabetes. However, your
doctor should refer you to a local State Registered Dietitian, who will advise you on your personal food
choices.
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Practical guidelines for healthier eating
Eat regular meals
• Have 3 meals a day i.e. breakfast, lunch and evening meal - one of which could be a snack meal.
• Starchy foods such as breakfast cereals, porridge, bread, potatoes, rice, pasta or chapattis should
be eaten at each meal.
• Wholegrain, wholemeal or high fibre varieties of these foods are healthier options.
• Include daily a variety of fruit and vegetables.
Eat less sugar and sugary foods
• Foods and drinks which are high in sugar can make your blood glucose levels rise too quickly.
If you eat these high sugar foods and drinks:
Sugar, glucose, glucose syrup, dextrose, sucrose
Squashes and fizzy drinks e.g. Ribena, Lucozade,
Coca Cola
Sweets e.g. chocolate, toffee, fudge, mints
Sweet cakes, pastries, chocolate and cream filled
biscuits
Sugar-coated or honey coated breakfast cereals e.g.
Frosties, Sugar Puffs, Crunchy Nut Cornflakes
Sweet puddings e.g. crumble, tarts, tinned fruit in
syrup, jelly, mousse,
Marmalade, jam, honey, syrup, lemon curd
Change to low sugar/sugar free alternatives
Artificial sweeteners e.g. Canderel, Sweetex,
Splenda, Hermesetas, saccharin
Water, soda water, diet and low calorie, sugar
free squashes and fizzy drinks
Fruit
Plain biscuit, crispbreads, crackers, a small
scone or pancake
Sugar free mints
Unsweetened porridge and muesli, Weetabix,
Branflakes, Cornflakes, Rice Krispies
Fresh or dried fruit, diet yoghurt, sugar-free
jelly, tinned fruit in natural juice
Reduced sugar marmalade and jam
*Ordinary jams and marmalades may be used if spread thinly.
There is no need to buy special ‘diabetic’ foods and drinks. These are often more expensive, can have a laxative effect, and
will not help you to lose weight.
Try to have 5 servings of fruit and vegetables a day - this should include at least two portions
of vegetables/salad
• Fresh, frozen or tinned vegetables are fine e.g. carrots, broccoli, tomatoes, salad vegetables.
• All fruit is good for you and can be taken as a between-meal snack or as a dessert. Include fresh
fruit such as apples, oranges, bananas, and grapes, fruit tinned in natural juice, small handful of
dried fruit or small glass of unsweetened fruit juice.
Cut down on fried and fatty foods
Too much fat is linked to the development of heart disease and strokes; cutting down on fatty foods
will also help you to lose weight.
• Use semi-skimmed or skimmed milk and use lower fat varieties of cheese.
• Use less butter. Choose a margarine or low fat spread instead, and spread thinly.
• Eat fewer crisps, chips, biscuits, cream, pastryproducts e.g. pies, sausage rolls, and "takeaway"
meals.
• Grill, poach, boil, steam, microwave or oven bake food instead of frying
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Use less salt
• Use only a little salt in cooking and try not to add more to your meal.
Alcohol
• Alcohol may be included in moderation - choose ordinary beers, spirits and dry wines. (Please ask
your doctor, nurse or dietitian for further advice on recommended amounts.)
• Try to have at least 2 alcohol-free days each week.
• Low alcohol lagers, sweet wines, sherry or liqueurs are not recommended.
Try to become more active; make regular activity part of your lifestyle
e.g. a daily walk.
If you are overweight, losing weight can help to control your diabetes.
Sample Meal Plan
Breakfast
Small glass of unsweetened fruit juice or fresh fruit
Choice of cereal e.g. porridge, no added sugar muesli, Weetabix, Branflakes with semi-skimmed milk
and / or
Wholegrain, wholemeal or granary bread thinly spread with low fat margarine
Snack Meal
Soup e.g. vegetable broth, lentil, pea and ham with wholegrain bread or roll
or
Roll or sandwich with suitable fillings e.g. tuna, lean cooked meat, thinly sliced cheese, and salad. Use
wholegrain, wholemeal or granary bread.
Yoghurt or fromage frais – choose varieties which are low in both sugar and low fat
and/or
fresh fruit
Main Meal
Choice of pasta or boiled rice or boiled / baked potato
Serve with lean meat, poultry, eggs, pulses or fish
Include a variety of vegetables or salad
Tinned fruit in natural juice or fresh fruit
and /or
sugar free dessert e.g. yoghurt, jelly
Snacks (if desired)
Fresh fruit or toast or plain biscuit
Plain crackers or crispbread
Suitable drinks
Water, sugar-free diluting juice, diet fizzy drinks, tea and coffee
This information has been produced for SNDRí by Registered Dietitians and other relevant health professionals. At the time of publication the information
contained within the leaflet was, to the best of our knowledge, correct and up-to-date. Always consult a suitably qualified dietitian and/or your GP on
health problems. SNDRí cannot be held responsible for how clients/patients interpret and use the information within this resource.
© SNDRí 3