Living with diabetes

Some sweet advice for people living with diabetes

Nutrition & eating well

Like everyone else, people with diabetes should eat a balanced diet. By eating a range of foods from all the food groups you will ensure that you get all the essential vitamins and minerals you need. For more information on healthy eating and tips on maintaining a balanced diet click here.

There are some foods that are usually high in sugar and fat so you should try to keep as occasional treats, rather than eating on a regular basis, such as sweets, cakes, biscuits and desserts.

 

Simple swaps

to cut 100 calories a day

50g hard cheese
10g cottage cheese10g cottage cheese
Panini
Wholemeal pittaWholemeal pitta
Piece of cake
2 scoops of sorbet2 scoops of sorbet
Mayonnaise
Balsamic vinegarBalsamic vinegar
Sugar in tea / coffee
SPLENDA®SPLENDA®

 

 

Nutritional tips

Healthy snacks

If you snack between meals, go for options that don’t contain too much carbohydrate. Good options include:

1 piece of fruit
Glass of semi-skimmed milk
Olives
Popcorn (unsweetened)
Natural yogurt with a handful of blueberries
A handful of unsalted nuts e.g. almonds
A handful of unsalted nuts e.g. almonds

Adapting recipes

Changing or adding ingredients to recipes is a great way to make them healthier.

Add a tin of chickpeas or kidney beans to boost fibre
Use tomato instead of cream based sauces
Use a spray oil if you need to fry
Replace mayonnaise for natural yogurt mixed with fresh mint
Use wholegrain pasta and wild or brown rice instead of white rice
Use SPLENDA® in place of sugar when baking

Low fat options

Cutting down on foods that are high in fat is a great way to cut calories and help you lose weight. Fat has more calories than any other nutrient. Saturated fat, in particular is thought to be more harmful than other fat as it raises bad cholesterol (called LDL). It is mainly found in animal fat such as processed and fatty meat, butter, cheese and cream.

Here are some quick tips to help you cut down on fat:

Remove visible fat from meat and chicken
Grill or oven cook rather than frying in fat
Use low calorie Salad Dressing rather than oil or mayonnaise
Spread on 1 slice of bread if making a sandwich
Keep desserts, cakes and biscuits to occasional treats
Limit processed meat such as sausages and burgersLimit processed meat such as sausages and burgers

Dinning out & special occasions

Birthdays and other celebrations and social gatherings can be a challenge if you are trying to keep your blood glucose and weight under control.

Include at least 1/3 of vegetables at your main course
Try to avoid cream based sauces or food e.g. curries
Set a limit to 1 plate of food if there is a buffet
Allow some treats but keep it small, particularly cakes and desserts are high in carbs and fat
Replace sugar with SPLENDA® if making a cake yourself
Try these tasty Fruit Pancakes for a weekend brunch treat
Try to limit to 1-2 small glasses of wine
Try a Hot Toddy or Irish Coffee for a post meal treat
Try this Mulled Wine Jelly for a festive dessert twist