Having diabetes doesn’t mean you need to have a special diet. You can still eat any sort of food – nothing is banned. However, it’s important to eat a healthy balance of different foods – just like everybody else need to – because different foods do different things to our body.

Food groups

Types of foodWhat is doesHow often
Rice, potatoes, pasta, bread, cerealThese carbohydrates give you energy and keep your glucose stores.Eat every meal and as a snack.
Milk, cheese, yoghurtThese are called dairy. They help your bones to grow strong.Eat some every day.
Meat, fish, eggs, beansThese are proteins. They will help you grow.Eat some every day.
Fruit and vegetablesThese keep you stay healthy and well.Eat lots every meal and as a snack too.

Here are some tips on how to eat healthily

Starchy carbs
Try swapping white rice, pasta, bread and potatoes with sweet potatoes, brown rice and whole wheat pasta and bread. They are good choices as they are rich vitamins, minerals and fibres.

Taking snacks can help preventing over-eating at meals and also provides a constant source of energy for you. However, snacking does not mean having junk food which lacks in nutrients, i.e. low in fibre, vitamins and minerals and high in fat, or an excuse to skip a meal. Some healthy snacks include a piece of fresh fruit, small handful of your favourite nuts or seeds or a small pot of non-fat yoghurt.

Sweet food
Good news! It is possible to enjoy the occasional dessert, chocolate, biscuit and still manage your diabetes. As with all things, moderation is the key. But be careful about when you eat them because all sweet things will push your blood glucose levels up.

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