Eating right is the key to keep your blood glucose level in range.1
Vegetables and fruits are naturally low in calories and rich source of vitamins, minerals and fibre.2
Fruits & vegetables like carrots, broccoli, mushrooms, spinach, green peas, apples, oranges, grapes, watermelon, berries etc can be included.1,2One should aim to eat at least five portions in a day. One portion is about what fits in the palm of your hand 2
Starchy foods like wheat, rice, oats, cornmeal and barley contain fibre that helps keep your digestive system healthy1,2At least half of your grains for the day should be whole grains1
Protein foods like chicken, lean meat, eggs, nuts and peanuts which are high in protein help keep your muscle healthy1,2Try to have some food from this group every day. Although, you don’t need to eat non-veg everyday2
Non-fat or low-fat dairy products like milk, yogurt, cheese are a rich source of calcium and protein1,2Try to have some dairy product every day2
Heart-healthy fat foods like olive oil, rapeseed oil, vegetable oils, nuts and seeds, avocado can be included.1,2Though we need some amount of fats but it is important to include less saturated fats.2
1. NIH. Diabetes Diet, Eating, & Physical Activity. Available from https://www.niddk.nih.gov/health-information/diabetes/overview/ diet-eating-physical-activity#whatFood. Accessed on April 1, 2020.
2. Diabetes UK. What is a healthy, balanced diet for diabetes? Available from https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/ what-is-a-healthy-balanced-diet. Accessed on April 1, 2020.