What is a healthy, balanced diet for diabetes?
Whether you are living with diabetes or not, eating well is important.
The foods you choose to eat in your daily diet make a difference not only to managing diabetes, but also to how well you feel and how much energy you have every day.
How much you need to eat and drink is based on your age, gender, how active you are and the goals you are looking to achieve.
Portion sizes have grown in recent years, as the plates and bowls we use have got bigger. Use smaller crockery to cut back on your portion sizes, while making the food on your plate look bigger.
No single food contains all the essential nutrients you need in the right proportion. That’s why you need to consume foods from each of the main food groups to eat well.
Fruit and vegetables
Naturally low in fat and calories and packed full of vitamins, minerals and fibre, fruit and vegetables add flavour and variety to every meal.They may also help protect against stroke, heart disease, high blood pressure and some cancers.
Everyone should eat at least five portions a day. Fresh, frozen, dried and canned fruit in juice and canned vegetables in water all count. Go for a rainbow of colours to get as wide a range of vitamins and minerals as possible.
adding an apple, banana, pear, or orange to your child’s lunchbox
sliced melon or grapefruit topped with low-fat yogurt, or a handful of berries, or fresh dates, apricots or prunes for breakfast
carrots, peas and green beans mixed up in a pasta bake
adding an extra handful of vegetables to your dishes when cooking – peas to rice, spinach to lamb or onions to ch