How to eat well... Diabetes Australia

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04 March 2010

A message from the CEO of Diabetes Australia-NSW on Australian Government Health Reforms

The Australian Government yesterday announced major reforms to Australia’s health and hospital system.

26 February 2010

Diabetes increases dementia risk in older people

British researchers have found that older people with mild cognitive impairment are three times more likely to develop dementia if they have diabetes.

09 March 2010

Combined diet and exercise the key to improving insulin resistance

Combining diet and exercise rather than diet and exercise alone leads to significantly greater improvements in body fat distribution and insulin resistance, according to the findings of a new study.

04 March 2010

Salt intake linked with stroke, heart disease risk

A new Italian study suggests that by lowering our salt intake we could substantially reduce the amount of deaths from heart disease and stroke worldwide.

Home > Living well with diabetes > Healthy eating...

How to eat well

Following a healthy diet is one of the cornerstones of diabetes management, along with regular physical activity and, where appropriate, medication.

Many people are surprised that the dietary recommendations for people with diabetes are the same that is recommend for all Australians. In fact, we recommend that people with diabetes follow the Dietary Guidelines for Australians Adults when making food choices.

These dietary guidelines summarise current nutrition knowledge and advice on healthy eating. The guidelines of greatest importance to people with diabetes are:

Enjoy a wide variety of nutritious foods:

• Eat plenty of vegetables, legumes and fruit
• Eat plenty of cereals (including breads, rice, pasta and noodles), preferably wholegrain
• Include lean meat, fish, poultry and/or alternatives
• Include milks, yoghurts, cheeses and/or alternatives. Reduced fat varieties should be chosen where possible
• Drink plenty of water

Variety is important because it prevents us from getting bored. Variety also ensures that we get all the carbohydrate, protein, fat, fibre, vitamins and minerals that our bodies require for maintenance of health, growth and repair.

In addition, we are still discovering new substances in food such as antioxidants and phytoestrogens, which have been shown to be beneficial to health. If we leave out a food or group of foods, we may be missing out on something important!

When people with diabetes are first diagnosed they often cut out many foods that they think they can no longer have – this can lead to people with diabetes limiting their food choices and therefore their diets may lack variety. Often many foods are cut out unnecessarily and advice from a qualified dietitian can ensure people with diabetes enjoy a variety of nutritious foods.

Take care to:

• Limit saturated fat and moderate total fat intake
High fat diets tend to make people gain weight, which can lead to the development of type 2 diabetes, and a worsening of the condition. In addition, saturated fats raise blood cholesterol levels, which can increase the risk of developing heart and blood vessel disease.

All people, including people with diabetes, should try to reduce saturated fats in their diet. Examples of foods containing saturated fats include meat and meat products, butter, dairy foods such as full fat milk and cheese, convenience/take away foods and palm and coconut oil.

• Choose foods low in salt

High salt diets can raise some people’s blood pressure, and increase their risk of developing heart disease. Many people with diabetes also suffer from hypertension (high blood pressure).

Where possible, people should choose low-salt, salt-reduced or no-added-salt foods, and try not to add any salt to food while cooking or at the table. Instead of salt, use herbs and spices to add flavour.

• Limit your alcohol intake if you choose to drink

Alcohol recommendations for Australians are no more than 1 standard drinks per day for women and no more than 2 for men. Two alcohol free days a week are also recommended.

A moderate intake of alcohol may have some health benefits, but larger amounts may be detrimental to your health.

While in general people with diabetes can still enjoy alcohol in moderation, they should see their doctor or dietitian to discuss whether they can safely include alcohol in their diet.

• Consume only moderate amounts of sugar and foods containing added sugars

A healthy eating plan for people with diabetes can include some sugar. Added sugar in nutritious foods such as breakfast cereals, or low fat dairy foods are preferable over foods high in added sugar such as confectionary and soft drinks. Foods high in added sugar can often be high in fat and these foods are best avoided or saved for special occasions.

Prevent weight gain: be physically active and eat according to your energy needs
Maintenance of a healthy body weight is important for the management of diabetes, as well as reducing the risk of health problems such as heart disease and high blood pressure.

In addition to your total body weight, where you carry your weight is of great importance to your health. In general, if you are 'apple' shaped (carrying weight around the middle) you are more likely to develop health problems such as diabetes and heart disease, compared to if you are 'pear' shaped (carrying weight around the hips and thighs).

Attaining a healthy body weight and shape can be achieved by reducing total energy intake and increasing physical activity.

For more information on weight management, click here.

Read the Eating Well Information Sheet (PDF).

Page last updated: 17 March 2008