Nutrition & eating well

Good nutrition is a key part of the management of diabetes. 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. Diabetes specialist dietitian and best selling author Chris Cheyette explains.

Like everyone else, people with diabetes should eat a balanced diet. For information on healthy eating and tips on maintaining a balanced diet click here.

There are some foods that you should try to keep as occasional treats, rather than eating on a regular basis, such as sweets, cakes, biscuits and desserts. These foods are usually high in sugar and fat. By using a sweetener, such as SPLENDA® for making cakes and other desserts you can cut out the sugar. Why not start by trying some of our recipes.

Reducing calories is the key to weight loss. Why not try the simple swaps below which could each help you to cut 100 calories a day?

 

Healthy snacks

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

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

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 a lasagne to boost fibre
  • Use tomato instead of cream based sauces
  • If you need to fry, use a spray oil
  • Replace mayonnaise for natural yogurt mixed with fresh mint
  • Use wholegrain varieties of pasta and wild or brown rice instead of white rice
  • Use SPLENDA® in place of sugar when baking – take a look at our SPLENDA® recipes for cooking and baking ideas
 

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 SPLENDA® salad dressing rather than oil or mayonnaise. Red wine vinegar and lemon juice are both great choices.
  • Only put 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 burgers

Dining 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.

  • If dining out, include lots of vegetables at your main course, try to make them account for at least 1/3 of your plate.
  • Try to avoid cream based sauces or food, which contains lots of oil or coconut milk. Examples include Thai green or red curry and Indian curry sauces, such as jalfrazi
  • If there is a buffet set yourself a limit of 1 plate of food.
  • Allow some treats but try to keep to small portions, particularly with cakes and desserts as these tend to have a high carbohydrate and fat content. Avoid adding cream.
  • If making a birthday or special cake yourself replace sugar with SPLENDA®
  • For a weekend brunch treat try these tasty fruit pancakes
  • If you drink alcohol try to limit yourself to 1-2 small glasses of wine. If having white wine make it into a spritzer for a longer drink.
  • For a post meal treat try a Hot Toddy or Irish Coffee made using SPLENDA®
  • For a festive dessert twist try the SPLENDA® Mulled wine Jelly