People with diabetes do not need a special diet.
Include a wide variety of healthy foods in your diet.
You may need to reduce serving sizes to maintain or achieve a healthy weight.
Meals should be based on high-fibre carbohydrates and be low in total saturated fats, added sugar and salt.
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Diabetes can be well managed with healthy eating, combined with regular physical activity and weight management.If you have diabetes, it is recommended that you follow a healthy eating plan based on plenty of vegetables and legumes (such as chickpeas, lentils, low-salt baked beans and kidney beans). Include some high-fibre carbohydrate foods such as wholegrain breads and cereals and fruit, as well as some lean protein sources and reduced-fat dairy products. Reduce your intake of saturated (unhealthy) fat and added sugars, and choose foods low in salt. Reducing the serving size of your meals can also help you to maintain a healthy body weight and allows for better blood glucose management. It is recommended that you see a dietitian who can work with you to develop a healthy eating plan that is just right for you.
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If you have diabetes, healthy eating can help you to:
maintain general good health
better manage your blood glucose levels
achieve target blood lipid (fat) levels
maintain a healthy blood pressure
maintain a healthy body weight
prevent or slow the development of diabetes complications.
Healthy eating for people with diabetes is no different than for everyone else. You do not need to prepare separate meals or buy special foods, so relax and enjoy healthy eating with the rest of your family.
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you have diabetes, follow a simple healthy eating plan, which includes:
Eat regular meals throughout the day.
Make vegetables the main part of your meal. Aim to fill at least half of your plate with non-starchy vegetables or salad at both lunch and dinner time.
You may need to reduce the serving size of your meals and snacks, as eating too much can lead to weight gain and make diabetes harder to manage.
Include a small serving of high-fibre carbohydrate at each meal. Examples of high-fibre carbohydrate foods are wholegrain bread, cereals (such as oats, Vita Brits®, All-Bran® and natural muesli), wholemeal pasta, brown rice, quinoa, fruit and starchy vegetables (such as corn, sweet potato and potato).
Choose reduced-fat or low-fat dairy products. Look for those with the least amount of added sugar. Greek yoghurt with fresh fruit is a good choice.
Choose lean meats and alternatives, such as skinless chicken and turkey, fish, eggs, legumes (beans, lentils), tofu and nuts.
Limit the unhealthy (saturated) fats that are found in foods such as full-fat dairy products, butter, cream, fatty and processed meats, fried foods, cakes, pastries, and foods containing palm oil and coconut oil.
Include some of the healthy (unsaturated) fats like olive, canola or sunflower oil, monounsaturated or polyunsaturated margarines, oily fish, avocado, seeds and nuts.
Oily fish is great for heart health. Aim to include oily fish such as salmon (tinned or fresh), sardines, mackerel, herring or tuna at least two to three times per week.
Save baked items like cakes and biscuits, slices and desserts for special occasions.
Avoid lollies and sweet drinks (soft drink, cordial, sports drinks, flavoured waters and energy drinks).
Don't add salt when you cook or at the table and reduce the use of high-salt foods.
Use herbs and spices to add flavour to your food.
Limit alcohol to two standard drinks per day, with some alcohol-free days each week.
