Published at Saturday, April 20th 2019, 10:30:49 AM. Healthy Food. By St1ffM.
4.Eat more fruit and veg
We know eating fruit and veg is good for you. It’s always a good thing aim to eat more at mealtimes and have them as snacks if you’re hungry. This can help you get the vitamins, minerals, and fibre your body needs every day to help keep you healthy.
You might be wondering about fruit and if you should avoid it because it’s sugary? The answer is no. Whole fruit is good for everyone and if you have diabetes, it’s no different. Fruits do contain sugar, but it’s natural sugar. This is different from the added sugar (also known as free sugars) that are in things like chocolate, biscuits and cakes. Products like fruit juices also count as added sugar, so go for whole fruit instead. This can be fresh, frozen, dried or tinned (in juice, not in syrup). And it’s best to eat it throughout the day instead of one bigger portion in one go.
5. Choose healthier fats
We all need fat in our diet because it gives us energy. But different types of fat affect our health in different ways.
Healthier fats are in foods like unsalted nuts, seeds, avocados, oily fish, olive oil, rapeseed oil and sunflower oil. Some saturated fats can increase the amount of cholesterol in your blood, increasing your risk of heart problems. These are mainly found in animal products and prepared food like:
red and processed meat ghee butter lard biscuits cakes pies and pastries.
It’s still a good idea to cut down on using oils in general, so try to grill, steam or bake foods instead.
6.Cut down on added sugar
We know cutting out sugar can be really hard at the beginning, so small practical swaps are a good starting point when you’re trying to cut down on excess sugar. Swapping sugary drinks, energy drinks and fruit juices with water, plain milk, or tea and coffee without sugar can be a good start.
You can always try low or zero-calorie sweeteners (also known as artificial sweeteners) to help you cut back. Cutting out these added sugars can help you control your blood glucose levels and help keep your weight down. If your diabetes treatment means you get hypos, and you use sugary drinks to treat them, this is still important for your diabetes management and you shouldn’t cut this out. However, if you are having regular hypos it is really important to discuss this with your diabetes team.