Why is eating healthily so important?
- Eating healthily will help to keep your body in tip top shape
and boost energy levels, as well as helping you to manage your
- weight
- blood glucose
- cholesterol
- blood pressure
- A healthy balanced diet
is important for everyone
Whether you're looking to make a complete lifestyle change, or just
searching for some healthy meal ideas, you'll find useful information
and resources in this section.
A balanced meal for all the family should include:
- Starchy carbohydrates - also known as complex carbohydrates.
These are high fibre, slow release (low glycaemic index), wholegrain
versions of carbohydrate foods e.g.
- wholegrain bread
- wholegrain or basmati rice
- wholegrain pasta
- potato with skin
- porridge oats
- unsweetened
muesli
- other high fibre wholegrain cereals
- Lean protein e.g.
- lean red meat
- chicken or
other poultry with the skin removed
- eat oily fish twice
a week
- beans, peas, lentils
- low fat
cheese
- low fat milk
- eggs
- vegetarian
protein such as tofu or quorn
- Vegetables,
salad or fruit e.g.
- carrots, onions, mushrooms, peppers,
cabbage, turnip, tomato, lettuce, cucumber, aubergine, broccoli,
cauliflower, spinach, leeks, brussels sprouts, asparagus
- Apples, oranges, bananas, grapes, strawberries, raspberries,
kiwis, grapefruit, mango, blueberries .... the list is
endless!
Diet changes do not necessarily have to mean saying goodbye to all of
your favourite foods. Small changes can make a big difference to your
diet. For instance, you can change the way food is prepared. Here are
six simple food swaps that can make your meal instantly healthier.
Another part of making healthier food choices is being aware of the
carbohydrates in food. It is important to read the labels on foods so
you know their carbohydrate content. Glucose is a carbohydrate, so the
amount and type of carbohydrate you consume may affect your blood
glucose levels, as well the dosage of insulin you need if you are on
insulin treatment.
Simple carbohydrates
- Include fruit, honey, white bread and dairy
- Give food a sweet taste
- Raise blood glucose
levels quickly
Complex carbohydrates
- Include potatoes, brown bread, pulses and oats
- Contain more fibre and take longer for the body to absorb
- Raise blood glucose levels more slowly
Keeping track of your carbohydrate intake – also known as 'counting
carbs' – can be complicated, but there are lots of tools, apps and
online references available to help you get started.
If you drink alcohol it is important to drink sensible amounts. The
maximum recommended intake for alcohol is the same for people with
diabetes as those without diabetes.
Maximum recommended intake spread throughout the week
Men = 17 standard units per week
Women = 11 standards units
per week
A standard drink is:
1 small glass of wine (100mls)
1 pub measure of spirits
(35.5ml)
Half a pint of larger beer or stout (284ml)
Important points
- Drinks should be spaced out, with at least 2-3 alcohol-free
days, and never saved up to drink on one occasion
- Use a
sugar free mixer
- Alcohol is high in calories. If you want
to lose weight reduce your intake of alcohol. One standard drink
contains 100-150 calories and 10g of pure alcohol
- Never
drink alcohol on an empty stomach
If you take insulin or glucose lowering tablets called
sulphonylureas (ask your pharmacist) it is particularly important
that you:
- Always have a carbohydrate snack before bed after consuming
alcohol to decrease the risk of night time hypos
- Carry
Diabetes ID and hypo treatment with you
Alcohol consumption will decrease your awareness of the signs of hypos
For more information on safe alcohol consumption, visit HSE.ie.