Managing your diabetes

Healthy eating looks the same for people with or without diabetes.

If you’ve been diagnosed with diabetes you may decide to make some changes to your eating habits.

However, there is no need to prepare different meals for your family or avoid inviting your friends over for a meal.

Increasing the variety of nutritious foods eaten each day can assist with diabetes management but will also benefit overall health and well-being.  It’s a win, win situation!

Here are some tips to help you:

1. Eat regular meals: Make time for three regular meals each day. This will help with energy levels, blood glucose levels, food cravings and overeating.

2. Choose high fibre: Wholegrain products, fruits, vegetables and legumes are naturally high in fibre.

Optimising your fibre intake will leave you feeling fuller for longer, help manage blood glucose levels and keep your bowels regular.

3. Eat your veggies: Aim to include a variety of different coloured vegetables each day.

Vegetables are full of fibre, vitamins and minerals.

They help to fill us up but generally don’t contain many kilojoules so can be good for weight management.

Most vegetables are also low in carbohydrates so won’t impact blood glucose levels.

4. Reduce added salt: Our bodies get more than enough salt from everyday foods and eating too much can result in high blood pressure.

Choose less processed foods, look for low-salt options and use herbs and spices to add flavour instead of salt.

5. Cut the fat: Swap fatty cuts of meat for leaner options (e.g. chicken breast vs chicken drumstick). 

Remove skin and visible fat before cooking and try meat alternatives such as legumes or tofu.

This will help to reduce your intake of saturated fats which are linked to high cholesterol levels, weight gain and heart disease.

- Contributed from Diabetes Tasmania

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