Diabetes: How to Eat Healthier - 1st line advice sheet “Diabetes & Healthy Eating”

Having Type 2 Diabetes means that your body is less able to control the about of glucose (sugar) in your blood. This type of Diabetes can often be managed with diet or a combination of diet and tablets.

Tablets and Insulin may become necessary through time.

You do not need to follow a special diet but following a 'Health' diet is important.

This leaflet aims to provide you with some initial advice and ideas to help you achieve/maintain a healthy diet and lifestyle.

In addition to this you may also be offered structured education to help you learn more about your condition.

1. eat regular meals i.e. breakfast, lunch and evening meal (one of which can be a snack meal)

2. choose fewer sugary foods and drinks

3. eat starchy food at each meal (e.g. breakfast cereals, bread, potatoes, rice, pasta etc)

4. eat less fat - especially saturated fat

5. eat plenty of fruit and vegetables each day

6. eat less salt - 6g or less per day

7. limit your alcohol intake

8. achieve and maintain a healthy weight for height

9. keep active - do at least 30 minutes physical activity per day

NB. There is no need to buy special diabetics products. They are very expensive, unnecessary, can have a laxative effect and do not help you to lose weight.

Eating too much fat is linked to an increased risk of heart attack and strokes and can also lead to weight gain.

· use semi skimmed, 1% or skimmed milk

· try lower fat varieties of cheese

· use less butter. Use margarine or low fat spread instead, spread thinly

· eat fewer biscuits, crisps, chips, cream, fries, pastry products e.g. pies, sausage rolls and "takeaway" meals

· boil, grill, poach, steam, microwave or oven bake foods instead of frying

· use only a little salt (or none) in cooking and try not to add more at the table

· alcohol may be included in moderation (please ask your Doctor, Nurse or Dietician for further advice on recommended amounts)

· try to have at least 2 alcohol-free days per week

· low alcohol lagers, sweet wines, sherry or liqueurs are not recommended

If you are overweight, your body's natural insulin does not work as well. Eve losing small amounts of weight can help you to keep your blood glucose levels closer to normal. It is thought that by losing 5-10% of your current body weight (if overweight) this can make a difference.

Losing weight slowly (0.5-1kg per week) and keeping it off is the ideal.

· serve food on a smaller plate

· eat slowly and stop when you feel full

· cook only what you need - left overs can be tempting

· eat more vegetables/salad (you can half fill your plate with these)

· if eating out, try sharing a pudding or starter and maybe ask for smaller portions

If you are underweight or have a poor appetite, please discuss with your Healthcare Professional - you may require some alternative dietary advice.

Having food and drink which are high in sugar can make your blood glucose levels rise too quickly.

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