Diabetes is a condition where you have too much glucose (sugar) in your blood. This happens because your body can't produce insulin (Type I Diabetes) or can't produce enough and use the insulin properly (Type II Diabetes) to keep your blood glucose in the normal range. You can't cure diabetes but you can help control it with a healthy diet and lifestyle.
The amount of carbohydrate (starchy foods and sugar) eaten will directly effect your blood glucose levels. Too much carbohydrate will increase your blood glucose above recommended levels for those with diabetes.
Being overweight can increase your risk of getting Type II Diabetes. It's important to maintain a healthy body weight and for this reason general healthy eating guidelines should be followed. If you have diabetes you do not need to buy special foods or cook separate meals. The whole family can eat the same healthy foods.
General Guidelines:
- » Drink plenty of water rather than sugar-sweetened drinks and fruit juices
- » Eat regular, balanced meals
- » Follow the Diabetes New Zealand Healthy Plate. ½ vegetables (e.g. broccoli, carrots, lettuce, tomatoes), ¼ protein (e.g. meat, fish, chicken, legumes) , ¼ carbohydrates (e.g. breads, pasta, rice, potatoes)
- » Choose foods low in fat and high in fibre.
- » Avoid foods high in sugar.
- » Food needs to be matched to weight, medications, medical conditions and activity.
Here are some guidelines for how much to eat from each food group:
- » Starchy vegetables (e.g. potatoes, kumara), breads, cereals, rice, pasta - at least 6 servings per day (at least half wholegrain)
- » Non-starchy vegetables - at least 3-4 servings per day. Raw, cooked, canned, frozen and dried vegetables all count.
- » Fruit - at least 3-4 servings each day. Raw, frozen and canned fruit all count.
- » Milk and milk products - 2-3 servings each day, preferably low or reduced fat options.
- » Meat and meat alternatives - 1-2 servings per day (1 serving is the amount that fits into the palm of the hand) Eggs – 3 per week
- » Fish and seafood - 1-2 per week
- » Legumes - 4-5 servings per week
- » Nuts and seeds – 1 serving (approx. 1 dessertspoon) per day of unsalted, non-roasted nuts
- » Drinks - 6-8 cups per day. Water is the best choice!
Another useful Food in a Minute article is 'Adapting recipes for Health Needs'. For more information consult the Diabetes New Zealand website www.diabetes.org.nz/ and obtain a copy of the 'Diabetes & Healthy Food Choices' booklet. For a detailed eating plan, advice from a dietitian is recommended.
Bookmark and Share