The Australian Dietary Guidelines provide advice about the amount and kinds of food generally recommended for good health and well-being. Read more at Eat for health. There are many types of eating plans that may be suitable for people with diabetes. These include Mediterranean-style diets, low fat plant-based diets or lower carbohydrate (carb) eating plans. To make healthy food choices eat regular meals in the right amounts. Choose high-fibre, lower glycaemic index (GI) carb foods. Limit foods that are high in saturated fat and choose healthier fats. Include lean protein foods with your meals. Choose foods low in added salt (sodium). Avoid adding salt to your food. Read more in our fact sheets. Healthy food choices fact sheet Healthy eating, along with regular physical activity, can help you look after your diabetes. It can also help you manage other risk factors like high blood pressure, or unhealthy cholesterol. Download now Healthy cooking videos These videos are also available in other languages. <span data-mce-type="bookmark" style="display: inline-block; width: 0px; overflow: hidden; line-height: 0;" class="mce_SELRES_start"></span> Eating well Healthy eating for people living with diabetes is no different from what is recommended for everyone else. There is no need to prepare separate meals or buy special foods. Your whole family can enjoy the same healthy meals. To help you get started, check out our fact sheets. Healthy food choices fact sheet Healthy eating, along with regular physical activity, can help you look after your diabetes. It can also help you manage other risk factors like high blood pressure, or unhealthy cholesterol. Download now Healthy snacks fact sheet Snacks can be a part of our daily eating plans. It is important to make healthy choices and to consider the portion size when you snack. Available in other languages Download now Carbohydrate counting fact sheet All the carbohydrates, you eat and drink change into glucose within about two hours, which affects your body’s blood glucose level. Understand the effect that carbs have to help you manage your diabetes. Download now Carbohydrate counting quick guide This quick guide is about carbohydrate counting. Carbohydrate counting, or carb counting, is a tool to better manage your diabetes. Available in other languages Download Eating out fact sheet Eating out and having a take-away meals are enjoyable parts of life. If eating out is a regular part of your life, it is important to try and choose healthy options. Download Healthy meal ideas fact sheet Nutritious meals are important for good health. The right balance of healthy foods can help you manage your diabetes and weight effectively. Download now Hints for healthier cooking quick guide This quick guide has three steps to help you cook healthier meals that you and your family can enjoy. Available in other languages Download Understanding food labels fact sheet Understanding food labels can help you to make healthy food choices, which is an important part of managing your diabetes, weight, and overall health. Download now The glycaemic index fact sheet The glycaemic index (GI) is one tool that can help you choose which carb foods to eat. The GI ranks how quickly or slowly carb foods affect blood glucose levels. Download now The glycaemic index quick guide This is a quick guide to the glycaemic index (GI). GI is a tool to help you choose which carbohydrate foods to eat. GI ranks how quickly or slowly carb foods affect blood glucose levels. Available in other languages Download What does healthy eating mean for you? Whether you have type 1 or type 2 diabetes, you might need to lose, gain or maintain your current weight. But it’s important to make healthy food choices while you do this. There are many types of eating plans that may be suitable for people with diabetes. One size does not fit all. Talk to a dietitian to develop an eating plan that meets your food preferences and nutritional needs. A dietitian can also advise you about serving sizes and snacks. Include lean protein foods Protein foods are an important part of a balanced meal. They can help you feel fuller for longer and provide other important nutrients including iron, zinc and vitamin B12. Choose lean sources of protein foods. Fill ¼ of your plate (a palm-sized serving) with a lean protein source, such as lean meat, skinless poultry, fish, seafood, tofu, tempeh, legumes or eggs. Choose healthier fats Include some healthy fats and oils as part of a balanced meal. Try olive oil in cooking or as a salad dressing, avocado as a spread or nuts and seeds in a stir-fry or salad. It is important to consider both the amount and the type of fat you eat. The main types of fat found in food are saturated, trans and unsaturated fats. Saturated fat Saturated fats make it more difficult for the body’s insulin to work properly. They raise the level of low-density lipoprotein (also known as LDL or ‘bad’ cholesterol) in your blood. It is best to limit these in your eating plan and replace them with healthier fats. Saturated fat is in animal foods like fatty meat, full-fat dairy foods, butter and cream. Saturated fats are also in some plant sources such as palm oil and coconut oil. Many take-away and processed foods are high in saturated fat. Trans fats Trans fats can raise your blood LDL cholesterol and lower your high-density lipoprotein levels (also known as HDL or ‘good’ cholesterol). Most trans fats form during food manufacturing. They are in fried foods and baked goods like biscuits, cakes and pastries. Check the ingredients list for ‘hydrogenated oils’ or ‘partially hydrogenated vegetable oils’ Avoid foods that contain these as they are likely to be high in trans fats. Unsaturated fats Unsaturated fats include polyunsaturated fats and monounsaturated fats. These are healthier fats. They help to reduce your LDL cholesterol levels and increase your HDL cholesterol levels. Replace saturated fats with unsaturated fats to help keep your blood vessels healthy and reduce your risk of heart disease. Polyunsaturated fats include: the fat found in oily fish, such as mackerel, sardines, salmon and tuna (omega-3 fats) nuts and seeds such as walnuts, brazil nuts, pine nuts, sesame and sunflower seeds, chia seeds and flaxseeds sunflower, safflower, soybean, corn, cottonseed, grapeseed and sesame oils. Monounsaturated fats include: avocado nuts and seeds such as almonds, cashews, hazelnuts, macadamias, pecans, peanuts and pistachios olive, canola, peanut and macadamia oils. Choose high-fibre, lower GI carbs Carb foods are the main source of energy for your body. Your body breaks down carbs from food into glucose. Next, the glucose enters your bloodstream and is used by the body cells for energy. Glucose from carb foods is our body’s preferred fuel source. Talk to your dietitian about the amount of carb that is right for you. If you take insulin, it is important to match your insulin dose and insulin type to your carb intake. Choosing the right amount and type of carbohydrate (carb) foods can help you to manage your blood glucose levels. The glycaemic index (GI) is one tool that can help you choose which carb foods to eat. Read more in our fact sheet or quick guide. The glycaemic index fact sheet The glycaemic index (GI) is one tool that can help you choose which carb foods to eat. The GI ranks how quickly or slowly carb foods affect blood glucose levels. Download now The glycaemic index quick guide This is a quick guide to the glycaemic index (GI). GI is a tool to help you choose which carbohydrate foods to eat. GI ranks how quickly or slowly carb foods affect blood glucose levels. Available in other languages Download Sugar and sweeteners A healthy eating plan can include a small amount of sugar, such as a teaspoon of sugar in a cup of tea or coffee, or a teaspoon of honey on porridge. It is important to consider the nutritional value and the amount of the foods you eat. Alternative sweeteners Alternative sweeteners are not necessary. They do not provide any nutrition but some people may still choose to use these to add sweetness without adding sugar and energy (kilojoules). If you choose to use sweeteners, be aware that swapping sugar for a sweetener in a recipe or buying products labelled ‘sugar-free’ may not be a healthier choice. Some sweeteners can also affect your blood glucose levels. Find a dietitian There are many types of eating plans that may be suitable for people with diabetes. One size does not fit all. Talk to a dietitian to develop an eating plan that meets your food preferences and nutritional needs. A dietitian can also advise you about serving sizes and snacks. Dietitians are accessible and are usually based in many local hospitals, diabetes centres and community health centres. Call the NDSS Helpline on 1800 637 700 and ask to speak to a dietitian. Find a dietitian near you Call Dietitians Australia on 1800 812 942 or you can find an Accredited Practising Dietitian (APD) on their website. Go to Dietitians Australia Find a health service or health professional near you Go to healthdirect to find a diabetes health service or diabetes health professional on their website. Go to Healthdirect Free access to diabetes programs Learn to manage your diabetes confidently with diabetes programs, available face-to-face and online. Register for a diabetes program. Carb counting Available anywhere, anytime. These short modules will teach you how to recognise and count carbohydrates (carbs), to help in managing your diabetes. Go to Carb counting Type 2 diabetes and me Available anywhere, anytime. These short modules will help you learn the basics of living with type 2 diabetes. Go to Type 2 diabetes and me and check out the Steps to healthy eating module. ShopSmart This program helps participants learn to read nutrition information, with real products to look at and compare. Find an online program Featured resources Healthy food choices fact sheet Healthy eating, along with regular physical activity, can help you look after your diabetes. It can also help you manage other risk factors like high blood pressure, or unhealthy cholesterol. Download now Carbohydrate counting fact sheet All the carbohydrates, you eat and drink change into glucose within about two hours, which affects your body’s blood glucose level. Understand the effect that carbs have to help you manage your diabetes. Download now Eating out fact sheet Eating out and having a take-away meals are enjoyable parts of life. If eating out is a regular part of your life, it is important to try and choose healthy options. Download Healthy meal ideas fact sheet Nutritious meals are important for good health. The right balance of healthy foods can help you manage your diabetes and weight effectively. Download now Healthy snacks fact sheet Snacks can be a part of our daily eating plans. It is important to make healthy choices and to consider the portion size when you snack. Available in other languages Download now The glycaemic index fact sheet The glycaemic index (GI) is one tool that can help you choose which carb foods to eat. The GI ranks how quickly or slowly carb foods affect blood glucose levels. Download now Understanding food labels fact sheet Understanding food labels can help you to make healthy food choices, which is an important part of managing your diabetes, weight, and overall health. Download now
