Eat while using all your senses – savour all of the sensations: look at the food and enjoy its sight, smell the aroma, feel the sensation in your mouth, taste the flavours. So, by eating mindfully you can enjoy your food, and manage your weight and your blood glucose.įocus on your food – reduce eating distractions by turning the television off and putting your phone, book or newspaper aside. Overeating can cause weight gain or prevent weight loss, or increase blood glucose levels if the food contains carbohydrate. Mindful eating is a technique you can use to help you to enjoy your food more as well as to help you to avoid overeating – no one likes to feel bloated and over-full. Learn more about mindful eating.Īlong with healthy eating, regular physical activity can help you to manage your blood glucose levels, reduce your blood fats (cholesterol and triglycerides) and maintain a healthy weight. You can also review your portion size and eat mindfully to manage the amount of energy you eat. Limit foods high in energy such as take away foods, sweet biscuits, cakes, sugar sweetened drinks and fruit juice, lollies, chocolate and savoury snacks. Putting too much fuel in your body can lead to weight gain. Matching the amount of food you eat with the amount of energy you burn through activity and exercise is important. Energy balanceĮating well is all about finding the right balance of food that works for you. Watch Diabetes Australia’s low-carb eating for people living with diabetes Q&A with Professor Grant Brinkworth from the CSIRO.įind out more about carbohydrate food and how they affect blood glucose levels. If you’re interested in following a low carb approach read our position statement Low carb eating for people with diabetes.

Everyone’s needs are different – all people with diabetes should see an accredited practising dietitian in conjunction with their diabetes team for individualised advice.

If you take insulin or diabetes tablets, you may need to have between-meal snacks, check with your healthcare team if this is necessary for you.

Eat a diet lower in fat, particularly saturated fat.

Get to know what type and how much carbohydrate foods to eat for you.

Eat regular meals and spread them evenly throughout the day.

Choose more whole, unprocessed foods and less processed or packaged foods.

milk, yoghurt, cheese or non-dairy, calcium fortified plant alternatives.lean meat, fish, poultry, tofu, tempeh and nuts.wholegrain foods such as breads, cereals, rice and pasta.Healthy eating is all about enjoying a variety of foods from each of the five food groups:

We believe there is no one-size-fits-all approach to food and diabetes and that’s why people should talk to a qualified health professional to develop an approach that suits them. What should I eatĪ healthy diet is the foundation of diabetes management and a healthier way of life for everyone. If you have private health insurance you may also receive a rebate from your health fund, depending on the type of cover you have. Medicare may provide a rebate on dietitians’ fees if you have a chronic condition, like diabetes, and are referred by your doctor under a Chronic Disease Management Plan. You can consult a dietitian in-person, by telephone or by telehealth (a video call). Dietitians Australia – look for the “find a dietitian” search on or call 1800 812 942ĭietitians are accessible and are usually based in many local hospitals, diabetes centres and community health centres.To find a dietitian in your area, contact: If you have been diagnosed with gestational diabetes (or have type 1 or type 2 diabetes and are pregnant) your dietitian can help you develop a healthy eating plan to maintain healthy blood glucose levels and meet your special nutritional needs throughout your pregnancy. A dietitian can also help you put together a food plan that meets your individual dietary needs. Talking to an accredited practising dietitian can help you learn how to make better food choices and improve your health. Milk, yoghurt, cheese or dairy alternativesĭiabetes Australia recommends that everyone with diabetes visit an accredited practising dietitian for individualised dietary advice.Grain foods such as breads, cereals, rice and pasta.Eat a variety of vegetables and legumes/beans.People living with diabetes can enjoy the same foods as everybody else.Īs a starting point, we recommend people follow the Australian Dietary Guidelines Healthy Eating for Adults and Healthy Eating for Children. There is no such thing as a diabetic diet. Healthy eating is an important part of managing your diabetes, so you need to be aware of what, when and how much you eat every day.Įating a healthy diet helps to keep your blood glucose levels within your target range, which reduces the risk of developing diabetes-related complications.

Diabetes meal planning pdf