1. Diet and diabetes

2. Reasons for diet Weight control Blood glucose control Prevention and management of short- term and long-term complications of diabetes

3. Dietary recommendations for diabetes Eat starchy foods regularly Eat more fruit and vegetables Reduce animal or saturated fat Cut down on sugar Reduce salt

4. Balancing food choices

5. Eat starchy foods regularly Bread Potatoes Rice Pasta Cereals Plantain Chapatis

6. Eat more fruit and vegetables Fresh Frozen Tinned Dried Juice

7. Choose more high fibre foods To help maintain blood glucose levels and cholesterol levels Fruit Vegetables Pulses Oats Helps to maintain a healthy gut Wholegrain cereals Wholemeal bread Wholewheat pasta Brown rice

8. Reduce animal or saturated fat intake Use low fat milk Use low fat spread instead of butter Use oil high in unsaturated fat, eg olive oil, rapeseed oil

9. Use less fat in cooking Grill Dry-roast Microwave Steam

10. Choose the right sort of fat SATURATED Full fat dairy produce (eg cheese, butter, full cream milk) Pies Biscuits Savoury snacks Lard Hard vegetable fat MONO- UNSATURATED Olive oil Rapeseed oil Groundnut oil POLY- UNSATURATED Sunflower oil (products) Oily fish

11. Cut down on sugary foods Not a sugar free diet Cut out sweets Cut out sugary drinks

12. Choose low sugar products Use diet or low calorie, sugar free drinks

13. Intense sweeteners Tablet Liquid Granulated

14. Avoid diabetic products Cost Laxative effects Focus on ‘sugar free’ Still raise blood glucose levels Still contain same calories

15. Reduce salt intake Cut down on added salt Use alternative seasonings Look out for reduced/low sodium foods, eg bread Avoid salt substitutes

16. Eat regular meals based on carbohydrate: Breakfast

17. Lunch or snack meal

18. Main meal

19. Weight management and diabetes

20. Be more active

21. Slimming tips Be realistic about your target weight Aim to lose weight gradually Eat regular meals Make small changes you can stick to

22. Drink alcohol in moderation 1 unit of alcohol is approximately: 1/2 pint beer or lager or cider 1 small glass of wine (125 ml) 1 pub measure of spirit (25 ml), eg gin, vodka or whisky 1 pub measure (50ml) of sherry, vermouth, liqueur or aperitif

23. For more information on diabetes

24. Diabetes UK Careline 020 7424 1030 Monday to Friday 9am to 5pm www.diabetes.org.uk