DiabetesHealthy eating to help you manage diabetes

Diabetes is a condition in which the amount of glucose (sugar) in the blood becomes too high because the body cannot use it properly. Enjoying a wide variety of foods and becoming more active can help you manage your diabetes

Healthy eating for diabetes People with diabetes can eat a healthy balanced diet, the same as people

without diabetes. There is no need to buy special foods or prepare separate

meals, so relax and enjoy healthy eating along with the whole family. The

Eatwell plate provides you with a guide when planning what to eat.

The Eatwell plate All foods can be part of a healthy diet, but it’s the right balance and variety that is important for health. The Eatwell plate (below) shows the proportions needed for a healthy balanced diet. Foods from the largest groups should be eaten most often.

Fruit and vegetablesThese are a rich source of vitamins, minerals and fi bre. ● Fresh, frozen and canned fruit and veg, 100%

juice and dried fruit all count towards your 5 portions a day. Aim for variety.

● Spread your fruit intake throughout the day.● Look out for our 5-a-day symbol (above).What’s a typical portion?● 1 whole fruit (eg apple); a handful of grapes;

a slice of melon; 2 small fruits (eg plums); 3 heaped tablespoons vegetables; 150ml glass of 100% juice; 1 heaped tablespoon dried fruit.

● Dried fruit and fruit juice only count as 1 of your 5 a day, no matter how many portions you have. Limit juice to one glass each day and try to have this with a meal.

Milk and dairy foods

To ensure you get all the nutrients your body needs, you need to eat some food from each of the food groups each day. Foods from the largest groups should be eaten most often.

Adapted from the Eatwell plate in discussion with the Food Standards Agency. The Eatwell plate is suitable for all adults and children over the age of 5.

Meat, fi sh, eggs, beans and other non-dairy sources of protein

Foods and drinks high in fat and/or sugar

Fruit and vegetables

Bread, rice, potatoes, pasta and other starchy foods

Bread, rice, potatoes, pasta and other starchy foods Include these foods at each meal as they are a good source of energy and the main source of a range of nutrients. Choose wholegrain and high-fi bre options where you can. ● To help increase your fi bre and nutrient

intake, try granary or rye breads, basmati rice, wholemeal pasta, porridge oats, yams, new potatoes, sweet potatoes and chapattis.

A-DAY

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2OF5A-DAY3OF5

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cal564

fat21.1g

salt1.10g

sat fat9.5g

total sugars 9.6g

cal564

fat21.1g

salt1.10g

sat fat9.5g

total sugars 9.6g

cal564

fat21.1g

salt1.10g

sat fat9.5g

total sugars 9.6g

cal564

fat21.1g

salt1.10g

sat fat9.5g

total sugars 9.6g

Do I need to cut out sugar? Living with diabetes does not mean you need to cut out all sugar from your diet. However, sugary drinks can increase your blood glucose levels too quickly, so try to replace these with lower sugar and sugar-free alternatives. All Sainsbury’s own-label ‘no added sugar’ and ‘diet’ drinks are only sweetened with sucralose and no other artifi cial sweeteners.

What about diabetic food?Diabetes UK does not recommend diabetic foods – they can be expensive and are often as high in fat and calories as ordinary foods.

*Women of child-bearing age should not eat more than 2 portions of oil-rich fi sh per week as they can contain high levels of chemicals called dioxins.

Meat, fi sh and alternatives (lentils, pulses, eggs, nuts)These are a great source of protein, iron and other minerals. Eat in moderation.● Include plenty of beans and pulses in your

diet, such as kidney beans, chickpeas, dahl and lentils, to help manage blood glucose levels and blood fats. Try adding them to soups, casseroles, salads or curries.

● Try to eat 2 portions of fi sh per week, one of which should be oil rich*, such as mackerel, fresh tuna or salmon.

What’s a typical portion?80g cooked lean red meat or poultry; 100–150g cooked white fi sh or oily fi sh*; 1–2 eggs; 3 tablespoons beans, pulses or lentils; 2 tablespoons peanut butter or nuts.

Milk and dairy foodsThese are a rich source of calcium and one of the easiest ways to achieve your daily calcium requirements is to consume 3 portions.● Go for lower-fat varieties, like skimmed milk

and low-fat yogurt, where possible.What’s a typical portion?200ml glass of milk; 150g pot of low-fat yogurt; 30g hard cheese; 2 tablespoons cottage cheese.

Foods and drinks that are high in fat and/or sugarToo much fat and sugar in your diet can lead to weight gain and poor blood glucose control. ● Choose lower-fat and lower-sugar foods.● Use small amounts of products with

unsaturated and monounsaturated fats, such as olive and rapeseed oils and spreads, as these are better for your heart.

Meat, fi sh and

alternatives

Dairy foodsFruit and

vegetables

Label readingLook out for Sainsbury’s traffi c-light labelling on the front of food and drink. You can see at a glance if the food you’re looking at has high (red), medium (amber) or low (green) amounts of fat, saturated fat, salt, sugar and calories. To make a healthier choice between similar products, try and go for more greens and ambers, and fewer reds.

The nutrition panel on the back of the pack can help you enjoy a balanced diet. It shows the amount of different nutrients the product provides per 100g – where space permits, it also shows information per serving. We have used the traffi c-light colour coding for the nutrition panel. You’ll also fi nd Guideline Daily Amounts (GDAs) on all Sainsbury’s own-label

products and many branded products. These are a guide to the daily amount of nutrients the average adult or child (5–10 years) should have in their diet. They show what percentage of your GDA is in a portion, and the nutritional contribution it makes to your diet.

Ask your Sainsbury’s PharmacistPlease talk to our friendly pharmacists instore if you or your family need any healthcare advice or support. Our pharmacies have extended opening hours and are in most of our larger stores.

This information is a guide only and should not replace advice given by your healthcare professional

Sainsbury’s Supermarkets Ltd, 33 Holborn, London EC1N 2HT. All items subject to availability.Some items available in larger stores only.

Useful websites Diabetes UK provides useful information to help you manage your diabetes –

visit www.diabetes.org.uk. Diabetes UK Careline: call 0845 120 2960 For information on healthy weight loss, visit Weight Wise: www.bdaweightwise.com

For information on healthy eating, visit The British Dietetic Association: www.bda.uk.comFor information on eating well, visit the Food Standards Agency: www.eatwell.gov.uk

For more information on nutrition and health, visit www.sainsburys.co.uk

Shopping-list essentials

● Buy starchy carbohydrates such as wholemeal bread, wholegrain breakfast cereals, basmati rice, pasta, egg, noodles, pulses, lentils, new potatoes, sweet potatoes and yams.

● For breakfast, opt for porridge oats, muesli and high-fi bre cereals.

● Stock up on fresh, frozen, canned and dried fruit and vegetables.

● Opt for lower-fat dairy products, such as those in our be good to yourself range.

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cal564

fat21.1g

salt1.10g

sat fat9.5g

total sugars 9.6g

cal564

fat21.1g

salt1.10g

sat fat9.5g

total sugars 9.6g

cal564

fat21.1g

salt1.10g

sat fat9.5g

total sugars 9.6g

cal564

fat21.1g

salt1.10g

sat fat9.5g

total sugars 9.6g

Allergy advice Contains nuts, milk and wheat gluten.

Allergy advice Contains nuts, milk and wheat gluten. Not suitable for sesame, egg or soya allergy sufferers due to manufacturing methods.

200045g

230g90g70g20g24g6g

2.4g

180024g

220g85g70g20g15g4g

1.4g

Energy kJEnergy kcalProteinCarbohydrateof which sugarsFatof which saturatesFibreSaltof which sodium

GDAs = Adult Guideline Daily Amounts are based on an average female. GDAs are guidelines and personal requirements vary depending on age, gender, weight and activity levels.

Nutrition GDATypical values per 100g per 1/2 pack % adult GDA

per 1/2 pack (150g)adult children

(5-10 yrs)

25.3%0.0%9.9%

23.4%15.3%

26.8%72.5%21.0%15.0%

317564

nil64.8g

9.6g21.1g9.5g17.4g1.10g

0.36g

6241128

nil129.6g

19.2g42.2g

19g5.8g

2.20g0.12g

Great to know

20mm 16mm

1⁄2 a pack