The Basis of Healthy Eating

Choose at least 5 servings of fruit and vegetables every day (max 2 of fruit) These are rich in soluble

  • Whole fruits
  • Berries
  • Grapes & slices of tropical fruit
  • Canned fruit (in fruit juice not syrup)
  • Fruit juice or dried fruit
  • Fresh, frozen & canned vegetables
  • Salad vegetables

Base your meals on starchy carbohydrate foods, rich in insoluble fibre & whole grains. These
carbohydrates are less likely to cause large blood glucose (sugar) peaks after meals. Keep portions

  • Oats
  • Wholegrain cereals & breads
  • Rye bread
  • Wholemeal Pasta
  • Basmati rice
  • All types of beans
  • New & sweet potatoes
  • Choose lower fat dairy foods
  • Semi or skimmed milk
  • Plain Greek Yogurt
  • Reduced fat cheese or cottage cheese
  • Low fat milk puddings

Choose foods rich in monounsaturated fat and omega-3 fatty acids

  • Rapeseed, olive oil, coconut oil or Avocado oil
  • Olive oil/rapeseed spread e.g. Olivio or Utterly Butterly
  • Nuts (dry roasted / unsalted)
  • Oil rich fish e.g. mackerel, salmon, sardines

Try protein foods that provide less saturated fat

  • Lean red meat / poultry without the skin
  • White fish e.g. cod, haddock and coley
  • Pulses, beans, nuts & oil rich fish, Humus and Peanut Butter

Keep fatty snack food to a minimum – do not eat everyday

  • Crisps, cakes, biscuits, chocolate, sweets and pies

What can I choose for breakfast?

  • Base your breakfast on a starchy carbohydrate food e.g. Cereals that contain oats, whole grains, fruit & nuts, or granary, seeded, pitta, raisin or pumpernickel bread.
  • Add low fat dairy foods to provide protein & calcium e.g. Low fat: yoghurt & fromage frais, semi-skimmed milk.
  • Add fruit to increase fibre and vitamins e.g. fresh, tinned or dried fruit and a small glass of fruit juice.
  • A cooked breakfast for a change? Try a poached egg, baked beans, grilled tomato and mushrooms.

What foods can I choose for my snack meal?

Have some slow releasing carbohydrate:

  • Granary, seed, oat, pitta, pumpernickel, raisin or fruit bread.
  • Add lentils, barley, beans, pasta shapes, noodles or basmati rice to soups.
  • Prepare pasta or rice salads. Add some protein………..
  • Slices of lean roast beef, pork, chicken or turkey to sandwiches or add to salads
  • Grate carrot & mix with low fat cheese
  • Use cottage cheese with dried apricots
  • Try oily fish on toast. These can make pates when mixed with cottage cheese & lemon
  • Add beans to salads
  • Avocado & Hummus

Have lots of vegetables, salad & fruit to give colour, vitamins & to fill you up!

What can I choose for my main meal?

Try slow releasing carbohydrate

  • Boiled new potatoes, roasted or mashed sweet potatoes, pasta, basmati rice, noodles or beans
  • Add butter/kidney or baked beans and lentils to stews & casseroles
  • Use oats/ oat bran to coat fish or chicken

For protein:

  • Lean meat, poultry, oil rich fish, white fish, pulses or nuts

For good health & to fill up add plenty of salad, steamed/boiled/stir-fried or roasted vegetables.

Snacks, Desserts & Supper

Optional depending on diabetes treatment, body weight and lifestyle!

  • Handful dried fruit or unsalted nuts
  • Fresh fruit, tinned fruit in natural juice (plain or with low fat yoghurt)
  • Slice of raisin bread or homemade fruit loaf
  • 2 Oatcakes with spread or cheese & apple
  • Small portion of cereal with low fat milk (shredded wheat, special K, normal cheerios, no added
  • sugar museli)
  • Fruit & oat Ryvita
  • Glass of low fat milk
  • Plain Greek yoghurt / fromage frais
  • Low fat milk pudding
  • Oaty fruit crumble and low fat custard

Page updated: 11 July, 2023