Are you tired of hearing about all those foods you can’t eat now you have type 2 diabetes Well let’s look at what you can eat and enjoy. Ultimately, it is you who decides what to eat and you will learn to associate certain foods, in certain amounts, with your blood sugar levels.

1. Eat a variety of foods within the basic food groups while you stay within your calorie/kilojoule needs. Make your calories/kilojoules count by choosing foods full of vitamins and minerals, not those high in added fats and sugars.

2. To stay at a healthy weight, control the amount of calories/kilojoules you eat … it is the key to good health and will help prevent type 2 diabetes, high blood pressure and heart disease.

3. Eat a low-GI diet including wholegrain breads, cereals like oats, barley, couscous, legumes like kidney beans and lentils

4. Increase the amount of fruit, vegetables, fat-free or low-fat milk and milk products as these foods provide many vitamins and minerals to help keep your body functioning properly.

5. Choose your carbohydrates wisely. Half of your calories/kilojoules daily should come from foods that contain healthy carbs … whole grains, fruits, vegetables, and low-fat dairy products.

6. It’s OK to include your favorite sweetener or sweet food … reduced amounts of sugar, honey, maple syrup, or jam, to help make meals more pleasurable. Eat sweets occasionally as treats. Too much sugar in your food not only raises your blood sugar levels but can take the place of healthy nutritious foods.

7. Choose fats wisely. Keep the amount of saturated fat and trans fats as low as possible. Use healthier fats and oils, eg. extra virgin olive oil. Limit biscuits, cakes, butter, potato chips, takeaway fried foods, full-fat dairy products, fatty meats and links (sausages). Fats and oils are equally fattening and the most fattening of all foods.

8. Prepare foods with little salt and avoid salted foods. Try lemon juice, freshly ground pepper, garlic, chili and herbs instead of relying on salt. Eat fewer processed and prepared foods.

9. If you drink alcohol, don’t drink too much. The recommendation is no more than one standard drink a day for women and two drinks a day for men. A “standard drink” is defined as the amount of beverage containing 10 grams of ethyl alcohol, eg. one 12.5oz. (375ml) can of beer (reduced alcohol), or one 1oz. (30ml) nip of spirits.

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