You can help manage your condition with these nutrition tips.
Breakfast is an important meal of the day – don’t skip it! Eat on a regular basis instead of just one big meal.
Whole grains and fibre-rich food can help control your blood glucose levels.
Choose “low-sugar” and “sugar-free” foods, as snacks and beverages with high sugar content can cause your blood sugar levels to rise quickly.
|High-sugar foods||Low-sugar or sugar-free alternatives|
|Sugar, syrup, glucose, dextrose||Artificial sweeteners|
|Pop beverages and colas, chocolate syrup or powder||Diet sodas, water, cocoa powder|
|Chocolate, fudge, cookies, candy bars||Fresh or dried fruit, plain crackers, sugar-free chewing gum|
|Breakfast cereals containing a lot of sugar or honey||Oatmeal or porridge, bran or oat-based cereals|
|Jam, marmalade||Low-sugar jam and marmalade|
|Puddings or canned fruit in syrup||Low-sugar or diet yogurt|
Increase your intake of fruits and vegetables. It’s easier than you think to eat 7 to 10 servings! Enjoy fruit for snacks, and add vegetables to make your favourite meals even tastier.
Limit fried and fatty foods. Choose low-fat dairy products, lean meats and poultry; grill, barbecue or oven-bake your meat instead of frying; and cook with moderate amounts of unsaturated oils such as olive, sunflower or corn oil.
If you drink alcohol, drink in moderation. This means:
- no more than 2 drinks per day (or no more than 3 drinks on special occasions) to a maximum of 10 drinks per week for women
- no more than 3 drinks per day (or no more than 4 drinks on special occasions) to a maximum of 15 drinks per week for men
If you’re eating a healthy, balanced diet, then the occasional high-sugar treat won’t hurt. Try to enjoy your sweet snack after a high-fibre meal.
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