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Type 2 diabetes is a condition where your blood glucose is too high due to lack of insulin and/or insulin resistance. It is important to have good blood glucose control to reduce the risk of complications. If you are overweight, losing weight is the most important thing you can do. Up to 70% of cases of type 2 diabetes could be prevented through the adoption of a healthy lifestyle. Working with a dietitian will help you identify the changes you need to make to your diet to achieve this. People with diabetes should eat a healthy diet, the same as somebody without diabetes. It should be low in saturated fat, high in fibre and include a variety of fruit and vegetables.

Ten top tips to help you achieve a balanced diet:

• Eat regular meals – eating breakfast may help you to manage your hunger and avoid overeating.
• Reduce your portion sizes to help you reduce and maintain a healthy weight. A portion is:-  a fist size of carbohydrate
  –  a palm size of meat/fish or poultry
  –  two handfuls of vegetables or salad
  –  a cupped-handful of fruit
  –  top of your thumb size of oil or fat spread.

        Try:

          –  using a smaller plate
          –  filling half of your plate with vegetables
          – avoiding second helpings.

• Carbohydrates are used for energy so include some in your diet each day. Choose wholegrain options, fruits and vegetables, beans, pulses, low fat milk and yoghurt.
• Saturated fat is linked with increased cholesterol levels. Reduce your intake of all fats, especially saturated fats e.g. butter, cheese, processed meat and pastry.
• 5-a-day – you can have any low GI fruit, vegetables or salad you enjoy. Aim for at least 5-a-day and try to have a variety.
• Swap meat for beans, pulses and lentils. This reduces fat and increases the fibre of your meals. Fibre helps to reduce cholesterol and prevent certain cancers. Try adding to soups, casseroles and stews.
• Fish is a good source of low fat protein (white fish) and heart-protecting omega-3 (oily fish). Aim to eat two portions a week of fresh, canned or frozen oily fish, like mackerel, sardines or salmon.
• Sugar can be eaten if you have diabetes but don’t overdo it. Keep foods containing sugar to an occasional treat and whenever possible choose sugar free drinks. Artificial sweeteners are safe to use.
• Drink 8–10 glasses of fluid per day. Water is best, but tea and coffee, herbal teas, no added sugar squash and diet fizzy drinks can all contribute. You don’t have to cut out alcohol – just keep an eye on how much you are drinking.
• Be more active. Exercise helps:
  –  control blood glucose by helping your insulin to work more effectively
  –  reduce heart and circulation related risk e.g. heart attacks and strokes
  –  manage weight.

Aim for at least 30 minutes of moderate physical activity five days a week. ‘Moderate’ means breathing more deeply and feeling warmer. Focus on spending less time sitting still!

Remember to know your condition and be in control of it. A registered dietitian can help you with a personalized meal plan to best maintain your sugar levels for your specific treatment plan. You can make an appointment here.

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