When you are first diagnosed with diabetes, your doctor should arrange for you to see a state registered dietitian who will give you individual dietary advice and discuss, if needed, how to change your meals to make them healthier. In the meantime here is some information to get you started.

We have divided the foods up into 6 categories:

Carbohydrates
Fat
Sugar
Salt
Alcohol
Diabetic food

Carbohydrates

• Base meals on carbohydrate foods such as bread, pasta, rice, chapatis and potatoes. These foods are filling and not fattening (provided you don't add extra fat). Where possible choose high fibre varieties of these foods, like wholemeal bread.
  
• Eat regular meals.
  
• Eat more fruit and vegetables, aim for 4 or 5 portions a day. This will give you fibre and vitamins.
  
  
  

Fat

• Cut down on fried food, fatty foods and fatty red meat, choose lean meat, skinless chicken/poultry instead.
  
• Choose lower fat milk. Skimmed milk is virtually fat free and lower in calories but still contains all the protein and calcium found in full fat milk. Semi-skimmed milk is half-fat and also lower in calories than full cream.
  
• Use low-fat cooking methods such as grilling, microwaving and barbecuing. Trim excess fat and skin off meat before cooking.
  
• Choose low fat versions of margarine and cheese.
  
• If you need to use an oil in cooking, use an unsaturated one such as olive, sunflower or corn oil. Try using less oil too.

Sugar

• You don't need to avoid sugar all together. However, food and drinks that contain a lot of sugar can make your blood sugar go up very quickly, especially if eaten on their own.
  
• Change to low sugar and sugar-free foods such as low calorie fizzy drinks, diet squash, low sugar jams and diet yoghurts.
  
• Artificial sweeteners can be used to sweeten drinks and foods instead of sugar. They are virtually carbohydrate and fat free and do not affect blood sugar levels. Its recommended that you use a variety of sweeteners and not to consume too much of any type.
  
  
  

Salt

• Reduce your salt intake gradually so that you can get used to the taste change. Adding herbs and spices may help.
  
• Use as little salt as possible in meals and cut down on salt added at the table.
  
• Eat less processed foods such as tinned and packet foods, salty meats, crisps and salted nuts.

Alcohol

• Drink alcohol in moderation only. For men that's 3 units a day and for women it's 2 units a day. If you're trying to lose weight then this should be less.
  
• Never drink on empty stomach as it can increase the likelihood of hypoglycaemia
  

Diabetic food

• Do not buy "special diabetic foods". They are very expensive and contain no less fat or calories than other foods. They will not help if you are trying to lose weight.
  
• Often such foods can cause diarrhoea.
  

Next >> Diabetic Recipes

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