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There’s no such thing as a ‘diabetic’ diet. A healthy, balanced diet will help you – and your family – to eat well, feel good and enjoy food. Next time you’re shopping for food, use these tips to choose healthier items – as well as the occasional treat – and get good value for your money.
Tempting ‘meal deals’ can be a quick and easy option during a busy lunchtime. But, they’re not the only choice.
We all know that fruit and vegetables are generally low in fat and calories, and we should all try to eat at least five portions a day.
Milk, cheese and yogurt all contain calcium, which is essential to keep your teeth and bones in tip-top condition. They are a good source of protein, too, but some can be high in fat, and cheese can be high in salt.
Cottage cheese makes a great ingredient in lots of recipes – add it to mashed potato in place of butter, or pop some into a blender to make a low-fat alternative to sour cream dips. Switch from full-fat milk to semi-skimmed or skimmed.
These foods are high in protein, which makes you feel fuller for longer.
Stock up on these ingredients and you’ll always have the basics for a quick and tasty healthy meal. These storecupboard champions are versatile, won’t go off quickly and pack a punch when it comes to flavour.​​​​​​​
Carbohydrates are needed for energy, but as the body breaks them down into glucose, it’s important to monitor how much you eat, especially if you have diabetes.
We know that these aren’t great for your waistline and blood glucose, but as an occasional treat, or at a one-off celebration, you can still eat them in moderation. Here are a few tips to help you enjoy this food group as part of a healthy, balanced diet.​​​​​​​
Don’t drink your calories! All sugary, fizzy drinks and alcohol are high in calories (about 140 calories in a can of cola) so it’s very easy to consume too much.
Fruit juices and smoothies contain vitamins, but still contain a lot of calories and natural sugars, so only drink one small glass a day. Try:
Whether you have diabetes or not, the recommended limits for alcohol are 2–3 units per day for women and 3–4 units per day for men. You might want to drink less than this if you’re trying to lose weight.
© The British Diabetic Association operating as Diabetes UK, a charity registered in England and Wales (no. 215199) and in Scotland (no. SC039136). A company limited by guarantee registered in England and Wales with (no.00339181) and registered office at Wells Lawrence House, 126 Back Church Lane London E1 1FH


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