Cut down on salt
Aim to eat 6g of salt or less a day. Too much salt can raise your blood pressure, which can increase your risk of Type 2 diabetes, stroke or heart attack. Around 70 per cent of our salt intake comes from processed foods – so try to cut back on pre-prepared foods, and try flavouring your food with herbs and spices instead of salt.
Drink in moderation
The recommended daily alcohol limit for women is 2–3 units and 3–4 units for men. For example, a single pub measure (25ml) of spirit is about 1 unit or half pint of lager, ale, bitter or cider has 1–1 1/2 units. Over the years the alcohol content of most drinks has gone up. A drink can now contain more units than you think – a small glass of wine (175ml) could contain as much as 2 units. Remember, alcohol is high in calories so think about cutting back further if you are trying to lose weight. Drinking on an empty stomach can make hypos more likely to happen, if you are at risk of hypos.
Be aware of portion sizes
It’s not just what’s on your plate, but how much. Are you checking your portions? Your plate should be half-filled with vegetables or salad, with the rest of the plate divided between protein foods such as meat, fish, eggs or beans and starchy carbohydrate foods.
Avoid diabetic foods
These products offer no benefit to people with diabetes and may still affect your blood glucose levels. They contain as much fat and calories as ordinary versions, are expensive and can have a laxative effect.
Visit a dietitian
Diabetes UK recommends that everyone with diabetes should see a registered dietitian at diagnosis, and then have regular reviews. Ask your GP to refer you to see a registered dietitian.This service may also be available if you have been told you are at risk of Type 2 diabetes.
Eat Regular Meals
Avoid skipping meals and space your breakfast, lunch and evening meal out over the day. This will help control your appetite and blood glucose levels – especially if you are on twice-daily insulin. Working a long shift? Take a healthy packed lunch and healthy snacks with you.
Eat Starchy carbohydrates
The amount of carbohydrate you eat is important, especially if you are managing your weight or blood glucose levels. Try to include those that are more slowly absorbed (have a lower glycaemic index). Good choices include pasta, basmati or easy cook rice, grainy breads such as granary, pumpernickel and rye, new potatoes, sweet potato and yam, porridge oats, and natural muesli. The whole-grain, high-fibre varieties of starchy foods are usually better options and will also help to maintain the health of your digestive system.
Cut down on fat
Eat less fat, especially saturated fat. Unsaturated fats from sources like olive oil, sunflower oil, rapeseed oil, nuts and avocados are better for your heart.
Try using skimmed or semi-skimmed milk.
Watch out for creamy sauces and dressings and swap for tomato based sauces.
Reduce your intake of cheese, butter and other spread.
Grill, steam or bake food instead of frying.
Try to eat five a day
Fruit and vegetables will give your body the vitamins, minerals and fibre it needs, and we should all aim to eat five or more portions a day. A portion is:
One piece of fruit like a banana or an apple
A handful of grapes
A tablespoon of dried fruit
A small glass (150ml) of fruit juice
Three heaped tablespoons of vegetables.
Eat plenty of beans
Beans, lentils and pulses are low in fat, high in fibre, cheap to buy and packed with nutrients. They don’t have a big impact on blood glucose and may help to control blood fats such as cholesterol. Try kidney beans, chickpeas, green lentils, and even baked beans: hot in soups and casseroles, cold in salads, in baked falafel, bean burgers and low-fat hummus and dahls.
Eat more fish
All types of fish are healthy provided they’re not coated in batter or fried, but oily fish such as mackerel, sardines, salmon and trout are particularly good for you. They are rich in omega-3 (polyunsaturated fat) which helps protect against heart disease. Aim to eat two portions of oily fish a week, ideally from a sustainable source.
Cut back on sugar
Having diabetes, or aiming to lose weight to reduce your risk of Type 2 diabetes, doesn’t mean you need to eat a sugar-free diet – but you may need to reduce the amount you eat. There are some easy ways to cut back on your sugar intake:
Choose sugar-free, diet or no-added sugar drinks
Buy canned fruit in juice, not in syrup
Cut out the sugar in your tea or coffee
Read food labels and reduce your intake of high sugar foods
Use sweeteners instead of sugar.
Remember, sugary drinks are an excellent treatment for hypos.
