Balanced Meals – Healthy Meal Ideas

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Balanced Meals

Download: Balanced meals – healthy meal ideas  

Healthy meal ideas

Healthy eating for someone with diabetes is simply healthy eating for everyone. Get started with these tasty meal ideas that the whole family can enjoy.



  • Beef and pasta soup
  • Cold rolls
  • Avocado, chicken and cucumber sandwich
  • Mexican bean and rice salad



Not everyone needs snacks between meals. A good tip is to be guided by your natural appetite cues. If you choose to include snacks, some healthy options include mixed unsalted nuts, piece of fruit, hard-boiled egg, or wholegrain crackers.

Check out our recipes for more recipe ideas.

What does a balanced meal look like?

For a balanced meal, aim to fill half your plate with non-starchy vegetables, a quarter with lean protein, and a quarter with high fibre carbohydrates. Small amounts of healthy fats can also be included.

Non-starchy vegetables

For lots of fibre, vitamins and minerals, fill a half of your plate with non-starchy vegetables. How much? Minimum two handfuls.

High fibre carbohydrates

For energy, fibre and B vitamins, fill a quarter of your plate with high fibre carbohydrates. How much? Fist size serving portion.

Lean protein

For strong muscles and to keep you full, fill a quarter of your plate with lean protein. How much? Palm size serving portion.

Healthy fats

Choose unsaturated fats to lower cholesterol levels and to reduce risk of heart disease. How much? Thumb size serving portion for oils when cooking.

How to add more flavour to your food and drinks?

Healthy eating doesn’t have to be bland. Be creative and use flavours you enjoy.

Herbs and spices

Herbs and spices are a great way to add more flavour and nutrients to your meal. Spice up your cooking!


Dress up your meals with a healthy homemade dressing to pack in extra flavour.

Flavoured water

Water is the preferred drink choice for everyone. Add some fruit or vegetable slices to flavour your water.

Looking for more advice on cooking for diabetes?

Consider a consult with one of our dietitians for more support on meal planning.


Download: Balanced meals – healthy meal ideas