Eating Well with Diabetes

Debunking Diet Myths for a Healthier You

When it comes to managing diabetes, you might have heard about a "diabetic" diet. But guess what? There's no such thing! You don't need to follow a restrictive eating plan to lead a healthy life with diabetes. Instead, focus on a balanced diet that allows you to enjoy food while taking care of your health. We're here to guide you through the aisles of your grocery store, helping you choose healthier options, and even the occasional treat, all while making the most of your budget.

Healthy Lunches In our fast-paced lives, grabbing a quick "meal deal" might seem like the easiest option. But it's not the only one. Consider these tips:

1. Read Food Labels: Use food labels to select healthier sandwiches. Opt for options lower in salt and fat. Swap crisps and fizzy drinks for fruit and bottled water.

2. Plan Your Lunches: Plan your lunches for the week ahead. Stock up on nutritious items like fruits, salads, wholegrain bread, hummus, fish, lean meats, eggs, and yogurts during the weekend.

3. Cook Extra: Make extra pasta or soup for dinner and take leftovers for lunch the next day, along with a side salad.

4. Healthy Snacking: Keep some fruit, unsalted nuts, or a low-sugar snack bar in your bag for those hunger strikes.

5. Lunch Clubs: Start a once-a-week healthy lunch club with colleagues. Each member can bring a homemade healthy lunch to share.

6. Shop Smart: Avoid shopping for lunch when you're overly hungry; it might lead to unnecessary purchases.

Fruit & Vegetables Fruits and vegetables are the bedrock of a healthy diet. Here are some tips:

1. Variety is Key: Canned, dried, and frozen produce count toward your daily servings. They're often more budget-friendly and ensure you always have healthy options available.

2. Seasonal Choices: Opt for seasonal fruits and vegetables to enjoy a wide range of nutrients and flavors throughout the year. Look for special offers to stock up on fresh produce when it's in season.

3. Fresh is Great: In-season fresh produce can be more affordable, fresher, and locally sourced. Take advantage of special offers and consider freezing excess items, like butternut squash in the autumn, for future use.

4. Potatoes: Note that potatoes are a starchy carbohydrate and don't count toward your five-a-day.

Dairy Dairy products like milk, cheese, and yogurt are rich in calcium and protein. However, keep an eye on fat and salt content:

1. Cheese Choices: Choose strong-flavored cheeses like mature cheddar, Parmesan, or feta. This way, you can use less but still savor the taste. Remember, a portion is about the size of a small matchbox.

2. Yogurt Awareness: Be cautious with low-fat fruit yogurts; they can be loaded with added sugars. Consider plain yogurt with fresh fruit or nuts.

3. Cottage Cheese Versatility: Cottage cheese is a versatile ingredient. Use it instead of butter in mashed potatoes or blend it to create a low-fat alternative for sour cream dips. Transition from full-fat milk to semi-skimmed or skimmed.

Meat, Fish, Eggs & Pulses These protein-packed foods help you feel fuller for longer. Here's how to make the most of them:

1. Protein in Meals: Include some protein in your meals to stay satisfied and reduce the urge to snack.

2. Lean Choices: Opt for extra lean meats or explore vegetarian options like lentils, chickpeas, Quorn, soya, or tofu.

3. Whole Chicken Benefits: Consider buying a whole chicken; it's often priced similarly to chicken breasts but provides more meals. Roast it with vegetables, use it in sandwiches, and make soup with the leftovers.

4. Fatty Fish: Fish, especially oily varieties like mackerel, salmon, and sardines, contain heart-healthy omega-3 fatty acids.

5. Beans and Pulses: Canned or dried beans, pulses, and lentils are cost-effective and great for bulking up meat dishes like bolognese while reducing meat and fat consumption.

Storecupboard Champions Stock your pantry with versatile ingredients for quick, flavorful, and healthy meals:

1. Onions: They stay fresh for a long time and form the basis of numerous quick and simple meals.

2. Tinned Tomatoes: Combine them with onions for a basic sauce to enjoy with pasta or rice.

3. Beans and Lentils: Canned or dried, they are high in fiber and have a minimal impact on blood glucose.

4. Whole Grains: Wholewheat pasta, brown or basmati rice, and noodles are quick, convenient, and tasty.

5. Cooking Oils: Use olive, sunflower, or rapeseed oil sparingly, either by measuring or opting for a cooking oil spray.

6. Herbs and Spices: Flavor your food without excess salt with dried herbs, spices, and black pepper.

7. Tinned Tuna in Spring Water: Versatile for salads, sandwiches, wraps, and pasta sauces.

Starchy Foods Carbohydrates are essential for energy, but their consumption should be monitored, especially with diabetes:

1. Choose Whole Grains: Wholegrain options are rich in fiber, keeping you full for longer and helping maintain stable blood glucose levels.

2. Better Choices: Opt for wholegrain bread, pasta, noodles, brown or basmati rice, oats, muesli, quinoa, bulgur wheat, couscous, or yam.

Foods High in Fat and Sugar While these should be consumed in moderation, here are some tips for indulging responsibly:

1. Healthier Alternatives: Select sugar-free, low-fat, diet, or light versions of your favorite treats.

2. Mindful Portions: Buy smaller packs to control portion sizes.

3. Gradual Reduction: Cut down slowly by making small, positive changes to your diet each week.

4. Reduced Fat Cooking: Measure the amount of oil you use when cooking to reduce fat intake.

5. Smart Choices: Opt for canned fruit in juice rather than syrup.

6. Sweeteners: Use sweeteners in place of sugar when possible.

7. Fruit Desserts: Fresh berries, poached pears, or baked apples make delicious, healthier desserts when paired with yogurt or low-fat crème fraiche.

8. Home Baking: When baking at home, you can often use less sugar and fat than the recipe suggests.

Drinks Don't forget to watch what you drink:

1. Calorie Awareness: Avoid drinking your calories by limiting sugary, fizzy drinks and alcohol, which can be high in calories.

2. Fruit Juices and Smoothies: While they contain vitamins, they are calorie and sugar-dense. Limit to one small glass a day and consider alternatives like water, sugar-free fruit squash, or diet/zero soft drinks.

3. Alcohol Moderation: If you choose to drink, do so in moderation, staying within recommended limits to maintain a healthy lifestyle.

Remember, you can enjoy a wide variety of foods while managing diabetes. There's no need to follow a rigid "diabetic" diet. Instead, make informed choices, savor your meals, and prioritize your health.

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Source: Association of Diabetes UK