If you have diabetes, there are some basic rules of thumb you can follow to help you eat healthily.
- Try to involve the whole family when you change your diet. If you aren't all in it together, it will be harder for you to stick to it.
- Aim for high fibre foods like wholemeal bread, oats and vegetables, to satisfy your appetite for longer, help lower cholesterol and smooth blood sugar peaks.
- Include foods high in protein and low in fat, like lean meat and fish. They will satisfy your appetite and aid weight control.
- Limit your fat intake to control your weight and reduce your risk of heart disease. High fat foods include dairy products and snack foods.
- Try not to snack between meals. Snack foods can be high in sugar and calories, which won't leave you satisfied and can increase your weight.
- Most fast foods are high in fat, so they should be eaten sparingly and reserved for special occasions.
- Eat fruit and vegetables on a regular basis.
- Fruit and berries can have a high sugar content. Choose fibrous varieties such as raspberries and blackberries, for a slower rate of absorption.
- Eat fresh fruit as a snack rather than drinking fruit juice, to avoid blood glucose peaks.
- If blood glucose level is high drink water and not sugary drinks to hydrate. Sweet drinks, like fruit juice, can be used to raise low blood glucose.
- Avoid "diabetic food". It quite often contains more calories because fat replaces missing sugars.
- If you are overweight, cut down your portion sizes.
- If you eat healthily most of the time, there is no harm in having the occasional sweet treat.
- Remember food should not be looked upon as a medicine and meals are meant to be pleasurable. Choose food that is good for your health that you can enjoy.
- Changing your diet can be daunting. Remind yourself that cooking balanced meals should result in healthy glucose levels.
- You can learn more about healthy eating from your dietician, who will help you draw up an enjoyable, healthy meal plan based on the eating patterns and preferences of you and your family.