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This general advice was accurate at the time of publication. For more information about nutrition and your individual needs, see your GP or an Accredited Practising Dietitian.
People with type 2 diabetes can eat the same healthy diet as everyone else. A special diet is not needed for type 2 diabetes. Here are some ways you can control your blood glucose (sugar) level by eating well and being active.
Eat mostly foods from the five food groups
Try to include a variety of foods from the five food groups every day. The five food groups are:
- Grain (cereal) foods, mostly wholegrain and high in fibre
- Vegetables and legumes/beans
- Fruit
- Milk, yoghurt and cheese (and non-dairy alternatives, if needed)
- Lean meat and meat alternatives, such as eggs, legumes and nuts.
Foods that we eat sometimes
- Foods that we eat sometimes, are those that are high in fat, sugar and/or salt.
- These are foods such as chips, soft drink, cakes and biscuits.
- Eat these foods occasionally and in small amounts.
Choosing carbohydrates to eat every day
- The carbohydrates in food or drinks breaks down to glucose (sugar) in your body when you eat.
- Glucose is important to fuel your body and give you energy. Some types of carbohydrate will fuel you better than others.
- Try eating a variety of carbohydrate-containing foods every day.
| Food group | Carbohydrate foods you can enjoy every day |
|---|---|
|
Grain (cereal) foods |
|
|
Starchy vegetables |
|
|
Fruit |
|
|
Dairy products |
|
Carbohydrate foods to eat only sometimes or in small amounts
Some food and drinks contain carbohydrate energy but not many other important vitamins or minerals. Try not to have these foods every day. Instead, try having the ones you really enjoy only sometimes and in small amounts.
| Food group | Carbohydrate foods to eat only sometimes or in small amounts |
|---|---|
|
Drinks high in sugar |
|
|
Foods high in sugar |
|
|
Foods high in fat and sugar |
|
Eat regular meals and spread carbohydrates out evenly over the day
- Aim to eat three regular meals. Some people with diabetes may also need to include snacks between meals. Talk to your doctor, diabetes educator or Accredited Practising Dietitian about what is best for you.
- Eating large amounts of carbohydrate containing food at any one time can raise blood glucose levels.
- Try to spread your carbohydrate containing foods out evenly over the day by including some at each meal. This keeps energy levels up without causing high blood glucose levels.
Enjoy regular physical activity
Physical activity helps to improve your diabetes control by helping insulin to work better. It also helps with maintaining a healthy weight and blood pressure.
For aerobic fitness
On most days, aim to do at least 30 minutes of moderate intensity activity. Moderate intensity activity means your heart rate will be higher, but you should still be able to talk. Try walking, cycling or dancing.
For strength
Two or three times per week, try to build some strength activities into your routine. Try lifting and carrying objects (such as groceries), walking upstairs or digging in the garden.
For balance
Make a time each day to do these activities. Try standing on one foot or walking heel-to-toe.
For flexibility
Try to do some form of stretching every day. You could try Tai Chi, yoga or dancing, or even do some simple stretching exercises while watching TV.
Please note
If you have been inactive, it is best to see your GP for advice before starting any physical activity.
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