Learn what constitutes a healthy diet, and how you can easily put together a balanced meal (also known as your healthy plate).
Diet is an important part of diabetes management. Eating well not only helps with your diabetes control, but also with weight, blood pressure, cholesterol levels and general health.
Healthy eating is recommended for everyone, including people with diabetes. All individuals can enjoy the same healthy meals.
Read on for a general guide on how you can make healthy food choices and have a balanced diet. For nutritional advice personalised to your condition and needs, do speak to a healthcare professional such as a dietitian.
Food provides us with nutrients that we need for energy and for our body functions to keep us healthy.
Macronutrients that our body needs in larger amounts for energy. There are 3 main types: carbohydrates, protein and fat.
Micronutrients that our body needs in smaller quantities are very important for many body functions, such as bone health and our immune system. There are 2 main types: vitamins and minerals.
NOTE: There is no one food that contains all the nutrients that we need. Instead, it is important that we eat a variety of foods in the right portions every day as part of a balanced diet.
My Healthy Plate is a visual guide you can use to help you make healthy food choices.
Wholegrains are richer in nutrients compared to refined grains such as white rice as they have not been over-processed.
As they are rich in fibre, they help you feel full for longer, which helps prevent overeating.
¼ plate = 2 servings of carbohydrates
Daily recommended intake = 5 to 7 servings of carbohydrates
Protein sources include:
For quality protein intake:
¼ plate = 1 serving of protein
Daily recommended intake = 2 to 3 servings of protein
Tips for eating fruit and vegetables:
Make water your drink of choice. Sugary drinks can make your diabetes control more difficult and also lead to weight gain.
Unsweetened tea and coffee can be taken in moderation. Canned drinks usually contain a large amount of sugar. For canned drinks, opt for diet or 'zero' versions.
If you choose a sugary drink, avoid drinks with Nutri-Grade mark C or D, and opt for healthier options that have reduced sugar, such as drinks with the Healthier Choice Symbol or Nutri-Grade mark A or B.
Fruit juices are not recommended. While they usually have a 'no added sugar' label, they often contain large amounts of naturally occurring fruit sugar.
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