Lifestyle

Healthy Eating

Healthy eating and an active lifestyle is important for everyone, including people with diabetes. Meals that are recommended for people with diabetes are the same as for those without.

Everyone including family and friends, can enjoy the same healthy and tasty meals together, based on the Dietary Guidelines for Australian adults.

Because diabetes is a condition which can cause blood ‘sugar’ levels (blood glucose levels) to be raised, many people think they need to avoid sugars and foods containing sugar. However, it is important to understand that it is not sugar in itself that causes diabetes but rather a combination of factors such as being overweight and being inactive in addition to a strong genetic link. Sugary foods that have no nutritional benefit, may add to weight gain and this is why it is important to limit excessive sugars in your food.  But also eating less fat, particularly saturated fat, and monitoring all food portion sizes is very important for improving the management of your diabetes.

Guide to healthy eating for people with diabetes

Enjoy a wide variety of nutritious foods including:

• Vegetables, legumes and fruits – we recommend 2 fruits and 5 vegetables serves per day
• Cereals (including breads, rice, pasta and noodles), preferably wholegrain – these should form the basis of your meals but cover no more than a quarter of your plate
• Lean meat, fish, poultry and/or alternatives
• Milks, yoghurts, cheeses and/or alternatives – 3 serves a day are required to meet calcium requirements
• Reduced - fat varieties should be chosen where possible
• Drink plenty of water – 6-8 glasses per day
• Limit saturated fat and eat only a moderate amount of total fat
• Choose foods low in salt and try to limit using salt in cooking or at the table
• Limit your alcohol intake if you choose to drink and have with food
• Consume moderate amounts foods containing added sugars such as treat foods e.g. biscuits, cakes, lollies, soft drink.

Physical Activity

Exercise or physical activity is important, whether you have diabetes or not. It has many benefits for your physical, psychological and emotional health.

Regular physical activity has many benefits:

• Increases muscle strength and bone mass
• Improves circulation
• Helps with weight loss and maintaining weight already lost
• Reduces cholesterol and blood pressure and insulin resistance
• Reduces stress and tension
• Improves sleep
• Improves mental activity, and positive outlook.

For the person with type 2 diabetes physical activity also improves the action of insulin in the body and lowers blood glucose. This can reduce the need for diabetes medication.

To have the greatest benefit, you need to exercise for at least 30 minutes on most days of the week. This can be broken down into shorter sessions of 10 -15 minutes each.

Once you have started regular exercise and to assist with weight loss, you may need to exercise for at least 60 minutes on most days of the week.

It is important to make your activity fun to keep yourself motivated and not to give up. It is also important to make physical activity a regular part of your daily life. Try using the stairs instead of the lift, getting off the tram a stop earlier or park on the far side of the supermarket car park.

To have the most benefit, activity should be done at a moderate intensity that will increase both your heart and breathing rate. When you are working at a moderate intensity you should still be able to talk, but be puffing too much to be able to sing.

Before starting an exercise program:

• Have a checkup with your Doctor and discuss your exercise plan
• During exercise, stop and rest if you experience any pain or discomfort. Make sure that you have this checked out by your Doctor before you resume further exercise
• Carry some form of identification on you in case you are injured or feel unwell
• If you take diabetes medications or insulin that can cause hypoglycaemia (low blood glucose level), always carry jelly beans or glucose tablets with you in case your blood glucose level drops too low – hypoglycaemia. Stop and treat hypoglycaemia immediately
• If you experience hypoglycaemia during or after exercise you should discuss this with your Doctor or Diabetes Educator. Your medication may need to be reviewed
• Wear good quality, well fitting, closed-in footwear as recommended by your Podiatrist.

Information Sheets

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More information

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