Try and aim to eat two portions of oily fish a week. These are rich in something called omega-3 oil, which helps protect your heart. Most of us know that fish is good for us, but oily fish like salmon and mackerel are even better. Try swapping red and processed meat for these:īeans, peas and lentils are also very high in fibre and don’t affect your blood glucose levels too much – making them a great swap for processed and red meat and keeping you feeling full. These all have links with heart problems and cancers. But it’s not a good idea to do this with red and processed meat, like ham, bacon, sausages, beef and lamb. If you’re cutting down on carbs, you might start to have bigger portions of meat to fill you up. You can also get creative and swap out salt for different types of herbs and spices to add that extra flavour. Cooking from scratch will help you keep an eye on how much salt you’re eating. Lots of pre-packaged foods already contain salt so remember to check food labels and choose those with less salt. Try to limit yourself to a maximum of 6g (one teaspoonful) of salt a day. And when you have diabetes, you’re already more at risk of all of these conditions. Eat less saltĮating lots of salt can increase your risk of high blood pressure, which in turn increases risk of heart diseases and stroke. You can check food labels when you’re looking for foods high in fibre if you’re unsure. dairy like unsweetened yoghurt and milk.Īt the same time, it’s also important to cut down on foods low in fibre such as white bread, white rice and highly-processed cereals.pulses such as chickpeas, beans and lentils.whole grains like brown rice, buckwheat and whole oats.
Here are some healthy sources of carbohydrate: Choose the healthier foods that contain carbs and be aware of your portion sizes. Choose healthier carbohydratesĪll carbs affect blood glucose levels so it’s important to know which foods contain carbohydrates. Our top 10 tipsĭownload our top tips (PDF). If you feel overwhelmed about your feelings about food and diabetes, we have plenty of information to help you. Remember, portion sizes are different for everyone, so what’s right for someone else might not be right for you. It makes calculating nutritional facts when you’re carb counting or managing your weight a lot easier. Portion sizes are important to think about whether you have type 1 or type 2. Whether you have type 1 or type 2 diabetes, you might need to lose, gain or maintain your current weight but it’s important to make healthier food choices while you’re doing this. Losing weight can help you lower your blood glucose levels, and we now know that substantial weight loss can even put some people's type 2 diabetes into remission. There are different ways of doing this like the low-carb, Mediterranean or very low-calorie diets. This is because it can help to lower your blood glucose and reduce your risk of other complications. If you have type 2 and you’re overweight, finding a way to lose weight is important as it really improves diabetes management. This is where you estimate how many carbs are in your meal and match it with how much insulin you need to take. If you have type 1 diabetes, carb counting is really important to keep your blood glucose levels steady. And you can get even more advice about eating healthily with diabetes in our interactive Learning Zone, including simple and realistic food hacks you can make.
#NUTRITIONAL TIP OF THE DAY HOW TO#
If you or someone you know is self-isolating, find out how to eat healthily whilst staying at home. It’s important, whatever kind of diabetes you have, to see your dietitian for specific advice. If you have a different type of diabetes, like gestational, cystic fibrosis-related diabetes or MODY, some of these tips are relevant to you. We've based our tips on research involving people with type 1 and type 2 diabetes. We’ve focused on specific foods, to make it easier for you to put these tips into practice and to complement whatever diet you decide to follow.” - Douglas Twenefour, Specialist Dietitian and Deputy Head of Care This is why we’ve reviewed all the evidence to put these tips together. We know that not everyone agrees on what is the best diet. “Making healthier food choices is important to manage your diabetes and to reduce your risk of diabetes complications.
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