10 tips for healthy living with Diabetes
The diet for diabetics is the same healthy diet recommended for everyone - it isn't a special diet. Follow our simple tips for healthy living.
- Eat a healthy diet
For everyone this means eating more fruit & vegetables (at least 5 portions each day), and more starchy carbohydrate foods like bread, pasta, rice, cereals and potatoes. Also eat less fatty, sugary and salty foods - choose lower fat, lower sugar and lower salt versions where possible. - Eat regular meals
Try to eat regular meals based on starchy carbohydrate foods. This will help to control your blood glucose levels. - Aim to get to a healthy weight and stay there
Being overweight makes diabetes harder to control. A healthy diet and exercise are invaluable for controlling your weight. - Reduce the amount of sugar you eat
Choose lower sugar foods such as diet drinks and reduced sugar jams. Artificial sweeteners can be used to sweeten certain foods and drinks. However, it is not necessary to avoid sugar completely. Sugar in savoury products, such as baked beans, ketchup and plain breakfast cereals will not be enough to affect blood glucose levels. - Cut down on fat, particularly saturated fat
Eat less fried and fatty foods such as butter, margarine, fatty meat, cheese & pastry. Choose lower fat dairy foods such as semi-skimmed milk and reduced fat cheeses. - Drink alcohol in moderation
A reasonable maximum would be 2-3 units a day for women and 3-4 units a day for men. Never drink on an empty stomach because alcohol can make low blood glucose levels more likely. Remember, alcohol is high in Calories so watch your intake if you are trying to loose weight. - Avoid special diabetic foods
These products are unnecessary and can be expensive. They offer no benefit to people with diabetes. It is far better to follow general healthy eating advice. - Be active
Regular exercise helps to control weight and will benefit your overall health. Any type of activity is beneficial, so choose something you enjoy, and fits in with your lifestyle. Start gently and build up. Speak to your doctor if you are unsure. - If you smoke - stop
People with diabetes have a greater risk of heart disease and stroke. Smoking increases this risk further. - Go for regular check-ups
All people with diabetes should have regular check-ups at least annually with their doctor whether treated with insulin, tablets or diet alone. Make sure you go. These check-ups will help to pick up early signs of the complications of diabetes so that they can be treated.