Help yourself to a healthy diet with diabetes

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1 Help yourself to a healthy diet with diabetes This booklet is designed to help you eat a healthy diet when you have diabetes - getting started This booklet was given to you by: Name: Contact Tel No:

2 Introduction Type 2 diabetes is a condition where the amount of glucose (sugar) in the blood is too high because the body cannot use it properly. Glucose comes from the digestion of carbohydrates. Carbohydrates include starchy foods (such as bread, potatoes, pasta, rice, chapattis and cereals) and sweet foods (such as cakes, biscuits, fruit and yogurt). Guidelines Eating a healthy diet helps to control blood glucose levels. It is not a special or restrictive diet and can be enjoyed by the whole family. The following guidelines will help you: Eat three regular meals a day. Include a medium portion of starchy food with every meal. Choose foods and drinks which are low in sugar. Cut down on fat and fatty foods. Lose weight, if you need to. Eat a variety of fruit and vegetables every day. Cut down on salt. 2

3 Try to be more active. This will help to control your weight and your diabetes. If you drink alcohol, keep to moderate amounts - that is a maximum of 2 units per day for women and 3 units per day for men. Try to have at least 2 alcohol free days a week. (1 unit = ½ pint beer or lager, a small glass of wine 175ml, or a single measure of spirits 25ml). Never drink on an empty stomach. Getting Started. Sweet foods and drinks are quickly absorbed into the bloodstream and can rapidly increase blood glucose levels. The following pages give some ideas on how to cut down on sugar Do not worry about the sugar in savoury and plain foods e.g. baked beans, tomato ketchup, pickles and plain breakfast cereals. 3

4 How do I cut down on sugar? High Sugar Foods x Sugar, glucose, fruit sugar, fructose Jam, marmalade, honey, syrup and chocolate spread Fruit squash, cordials and fizzy drinks, Milk shakes. Lower Sugar Alternatives Artificial sweetener e.g. Splenda, Canderel, Sweetex, Hermesetas Reduced sugar jams and marmalades Water, tea, coffee, plain milk. Sugar-free, low calorie, no added sugar and diet squash or fizzy drinks. No added sugar Ribena, Ribena tooth kind. Hot chocolate, Ovaltine and Horlicks including the low fat varieties. Low calorie hot chocolate powder or cocoa sweetened with artificial sweetener 4

5 High Sugar Foods x Sweet puddings. Lower Sugar Alternatives Use sugar free packet dessert mixes or make home-made sugar free or reduced sugar puddings. Diet or virtually fat free yoghurts and fromage frais e.g. Shape, Weight Watchers, Mullerlight. Sugar or honey coated breakfast cereals e.g. Frosties, Ricicles. Sweets and chocolate. Cakes, and sweet pastries, sweet biscuits Tinned fruit in syrup Pure fruit juice Use a low sugar cereal e.g. Cornflakes, Weetabix, porridge, Shredded wheat. Small amounts with meals, on an occasional basis. Use half the normal quantity of sugar in home baking. Choose plain biscuits e.g. Morning coffee, Rich tea, Marie Tinned fruit in natural juice, fresh fruit. Limit to one small glass a day, with a meal. 5

6 How do I cut down on fat? Cutting down on fat will help you to lose weight and keep your heart healthy. Cut down on x Fat and oil for frying and roasting Take away and homemade chips Butter and margarine Full fat milk Cream Cheese & cream cheese Try instead Grilling, baking, steaming or microwaving food. Roast meat without adding fat. Use small amounts of olive or rapeseed oil for stir-frying Oven chips, jacket potatoes. Reduced fat spread Skimmed or semi-skimmed milk Plain Fromage frais or low fat natural yoghurt. Half fat cheddar, Edam, Gouda, reduced fat cheese spread 6

7 Cut down on x Pies, pasties, sausage rolls Foods in batter, dumplings Corned beef, luncheon meat, paste, pate, salami Vinaigrette dressing, mayonnaise Crisps and nuts Croissants Sandwiches Try instead Plain stews and casseroles Lean meat e.g. ham, chicken, turkey. Tinned fish (in brine or tomato sauce) Low fat or fat free salad dressings or salad cream, lemon juice, vinegar Fruit, bread sticks, plain biscuits, savoury rice cakes, crackers, bagels If you would like more information, ask your doctor to refer you to a dietitian, or you can contact Diabetes UK on

8 Suggested Shopping List Bread Potatoes Rice/pasta Breakfast cereals Semi skimmed milk Low fat spread Lean meat/poultry Fish fresh, frozen, tinned Pulses e.g. lentils, kidney beans Baked beans Low fat cheese Sugar free squash and fizzy drinks Sugar free jelly or instant desserts Low sugar jam or marmalade Savoury spreads eg. Marmite, Bovril, Vegemite, Peanut Butter Diet yogurts, mousses and fromage frais Artificial sweetener Fruit and vegetables (fresh or frozen) or fruit tinned in natural juice Low fat biscuits e.g. rich tea, marie, garibaldi, fig roll Created by Registered Dietitians Nutrition & Dietetics Department, The Great Western Hospital, Marlborough Road, Swindon, Wiltshire, SN3 6BB Tel.: Date Created: November 2011 Review Date: November

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