Healthy eating and your diabetes

Healthy eating is important if you have diabetes because some of the foods that you eat will affect your blood glucose levels.

You can still eat your usual meals, but you may need to alter them slightly to make them healthier. The rest of your family can join you in your new eating plan and this will help their health too. You can buy all the foods that you need from ordinary shops and supermarkets - there is no need to buy special "diabetic" foods. Remember it is also important to enjoy your meals.

What is healthy eating?

Health eating means eating plenty of high fibre foods such as carbohydrates (starchy foods), fresh fruit and vegetables, but less sugar, less fat and less salt.

How should I change my eating pattern?

Eat more high fibre carbohydrate foods.
- These foods are filling and not fattening (providing you do not add extra fat).
- Make sure starchy carbohydrate food is the main part of each meal, e.g. whole grain breakfast cereals, potatoes, rice, pasta, chapattis, whole grain bread.
- Try to eat 4 or 5 servings of fruit or vegetables each day (not including potatoes), this will give you fibre and vitamins. The vitamins may help protect against heart disease.
Eat less sugar
- It is not necessary to avoid sugar completely. However foods and drinks that contain a lot of sugar can make your blood sugar go high very quickly, particularly if eaten on their own.
- The sugar in standard portions of savoury foods such as baked beans, soups and ketchup can be ignored. It will not be enough to affect your blood sugar levels.
- Change to the low sugar and sugar free foods now available in all shops e.g. low calorie or diet squash and fizzy drinks, low sugar jams, sugar free jelly, diet yoghurts, tinned fruit in natural juice.
- Use sweeteners to add to food or drinks instead of sugar.
- Do ont buy special "diabetic" foods. They are very expensive and can have a laxative effect. Also, they will not help if you are trying to lose weight.
- Providing your day-to-day eating is healthy, the occasional celebration meal or piece of chocolate will do you no harm. If you are going to have something sugary, it is best to have it just after a high fibre meal.
Eat less fat
- Try using low fat dairy products, e.g. skimmed or semi-skimmed milk, low fat spreads and low fat cheeses instead of the full fat versions.
- Try not to fry foods. Grill, poach, boil, microwave or oven bake them instead.
- If you need to use a oil in cooking, use an unsaturated one such as olive, rapeseed, sunflower or corn oil and measure it out. Try using less oil too.
- Cut the fat off meat, take the skin off chicken and have smaller helpings of meat, fish, eggs and chees.
- Have chips, pastry and cream only occasionally.
Eat less salt
- Cut down salt gradually so that you can get used to the taste change. Adding herbs and spices instead can help.
- Use as little salt as possible in cooking. Try not to add more salt to your meal at the table.
- Cut down on processed foods such as tinned and packet foods, salty meats, crisps and salted nuts.

What else do I need to know?

It is important to eat regular meals so that your blood glucose levels do not go from one extreme to another. Don't miss meals and you may need snacks in between.

Watch your weight. It is important not to become overweight, as your diabetes will be more difficult to balance then. Extra weight also puts more strain on your heart and joints. If you need to lose weight, ask to see a dietician. If you drink alcohol, take it in moderation. It is important to keep active and take regular exercise.

Remember

Eat regularly - do not miss meals
Eat less - sugar and sugary foods, salt and fat
Eat more - high fibre starchy (carbohydrate) foods
If you drink alcohol - do so in moderation
Watch your weight
Take regular exercise