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Eating well and keeping active – for people with diabetes

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patient leaflet

 

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Although it is well known that people with diabetes must watch what they eat, it is not so well known that keeping physically active is also very important. Both diet and activity will help control your diabetes, prevent complications and keep you feeling and looking good too.

Food and drink

The recommended diet for people with diabetes is not so different from that recommended for everybody. The following tips will give you an idea of the foods to include, but a Registered Dietitian can guide you on the amounts which are right for you.

It is best to eat regular meals

It is not a good idea to go longer than about four hours without having something to eat. Snack choices include, a piece of fresh fruit, a couple of plain biscuits or a glass of milk.

Base your meals on starchy foods

These include breakfast cereals, bread, potatoes, rice, pasta or chappatis. Be careful not to use too much butter, margarine, oil or fat with them. Eating less fat reduces the risk of heart disease.

Eat plenty of fruit and vegetables

Make sure they are part of every meal. Fruit is also a good snack choice.

Choose small portions of meat, eggs and cheese

This will help to reduce the amount of fat in the diet. Choose fish more often, and include peas, beans or lentils in your cooking. Try to limit fried foods and pastry.

Small amounts of ordinary sugar in foods is OK

For example, in high fibre breakfast cereals, yoghurts and scones.

Special ‘diabetic’ cakes, biscuits and confectionery are not necessary

They are equal in fat and calories to the ordinary version and are of no special benefit.

For drinks

Water, tea, coffee without sugar and ‘diet’ soft drinks are all acceptable.

Keeping active

Exercise improves your body’s ability to cope with diabetes, and if you are overweight it can help with weight loss. It also helps keep you fit and makes you feel good too. However check with your doctor that your chosen activity is right for you.

Getting going

Make any changes in your level of activity slowly. This gives your body time to adjust. Choose an activity that you enjoy, is not too strenuous for you and fits into your lifestyle. Perhaps invite friends and family to join you, as this makes it more sociable.

Type of activity

Although swimming or aerobics may be right for some people, for others simply walking a bit further or joining a dance class may be the answer. Any type of activity is of benefit so choose something that you can keep going in the long term. Being more active as you go about your daily routine is also a good idea. For example walking up the stairs instead of taking the lift, or cycling to work.

If you take insulin or tablets seek professional advice on how to adjust your food and insulin so you can enjoy exercise safely.

 

The dietary advice in this leaflet is based on ‘Dietary recommendations for people with Diabetes’, an update for the 90s (1991)

 

This leaflet is provided through an educational grant from The Sugar Bureau.
6 Catherine Street, London WC2B 5JJ
www.sugar-bureau.co.uk

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