This is from the information currently provided by the NHS:
What is a healthy diet for diabetics?
Eat regularly - don't skip meals and try to eat small, regular meals at the same time each day, so that sugar levels are consistent. Try to eat kind of the same thing so there are no major dips in blood sugar.
Include starchy foods with each meal, as they help balance the insulin in your body to control glucose levels. These are things like bread, potatoes, cereals, rice, pasta, chapatti.
Choose high fibre or low GI foods, as fibre shows down digestion, resulting in a slower rise in blood sugar. These are things like granary/wholemeal breads, biscuits and cereals, potatoes (esp jacket or boiled in skins), basmati rice, durum wheat pasta.
Aim for your 5 fruit and veg a day. They can be tinned as long as they are in natural juice. You could stew fruit and add sweetener. Green and root vegetables are particularly good.
What is a "portion" of fruit/veg?
Some examples:
Very large fruit (eg melon, pineapple) = 1 slice
Large fruit (eg grapefruit, mango) = Half the fruit
Medium fruit (eg apple, banana) = whole fruit
Small fruit (eg satsuma, plums) = 2 fruits
Very small fruit (eg grapes, berries) = a handful
Dried fruit (eg raisins, prunes) = 1tbsp
Cooked/canned fruit in juice = 2tbsp
Fruit juice = 1 glass a day*
Cooked vegetables = 2tbsp
Mixed salad = 1 dessert bowl
Vegetable sticks/crudites = a handful
Beans (eg kidney beans) = 3tbsp a day
* unsweetened juice increases blood sugar glucose levels, so drink with a meal
Alternatives to Sugar
Obviously sugary foods need to be reduced as much as possible, but try to use an alternative where possible.
Fats
Saturated fats tend to be of animal origin (eg meat and dairy products). A high intake of these increases the risk of coronary heart disease.
Unsaturated fats are a more healthy alternative and may be either poly-unsaturated (eg oily fish and corn or sunflower oils) or mono-unsaturated (eg olive, rapeseed or peanut oils) - which are even better.
Remember that all oils are high in fat/calories, so:
Avoid frying - instead, grill, steam, bake, poach, bake or microwave
Use less
Opt for low-fat versions of dairy and meats - trim visible fats and remove skin
Limit products that have hidden fats - eg crisps, biscuits, pastry, nuts, salad dressings
Oily fish (eg herring, mackerel, sardines, pilchards, trout, salmon) should be eaten at least twice a week.
Alcohol
Drinking is fine, in moderation. Try to have only with a meal and avoid sweet sherry, sweet wine, liqueurs and low-sugar high-alcohol beers.
Salt
Try using herbs and spices in place of salt. Go for low-salt options and don't add to your food. Look out for hidden salts - especially in tinned or processed foods.
Diabetic Foods
These over-priced alternatives offer no special health benefits.
Labelling Guidance
Quantities of labelled nutritional advice should fall between the following guidelines (these range from 'a little' to 'a lot':
Sugar = 2g-10g
Fat = 3g-20g
Saturated Fat = 1g-5g
Salt = 0.3g-1.5g
Fibre = 0.5g-3g
Exercise and Weight
Remember that apart from the normal health and weight loss benefits, exercise can help reduce blood glucose levels. Try to increase your activity by:
Taking the stairs instead of the lift
Walking instead of using the bus/car for short journeys
The official recommendation is to aim for at least 30min, 5 days a week.
Losing weight will help:
Improve blood glucose levels
Lower high BP
Lower cholesterol
Reduce joint and lower back pain
Improve breathing and sleep patterns
Improve self-esteem
Suggested Meal Plan
Breakfast:
Cereal or porridge
Toast with low-fat spread
Fruit
Mid-Morning:
Sugar-free drink
Lunch:
Lean meat/fish/beans/cheese/egg
Bread/toast/chapatti/crispbreads/crackers/potatoes/rice/pasta
Fresh fruit or diet yoghurt
Mid-Afternoon:
Sugar-free drink
Dinner:
Lean meat/fish/chicken/beans/lentils
Bread/chapatti/potatoes/rice/pasta
Vegetables or salad (large servings)
Sugar-free milk pudding/tinned fruit in juice/fresh or sugar-free stewed fruit/diet dessert
Late:
Sugar-free drink
