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Eat regular meals
Eating regular meals help to control your blood glucose levels.
1. Always start the day with breakfast
2. Do not skip meals
3. If you are feeling ill, try to have smaller meals at your usual meal times.
Carbohydrate in your meal
Carbohydrate foods raise your blood glucose level.
Carbohydrate foods include: bread, cereals, pasta, rice, chapatti,wholegrain crackers, pulses; for example baked beans and split peas, starchy vegetables, such as patato, yam, corn and sweet potato, all fruit; and some dairy products.
These carbohydrate foods should make a quarter to a third of your meal. Eat similar amounts of carbohydrates at each meal.
Eat slow to release cabohydrate food
Some carbohydrate foods are moe slowly digested and the glucose is released into the blood more slowly. These foods can help to keep you fuller for longer. Slow release carbohydrate foods eaten in moderation are best for contrlling your blood glucose levels.
Try to include a slow-release carbohydrate food at each meal.
Eat less fat
Eating to much fat can cause weight gain and increase your risk of heart disease. Being overweight makes it harder to control your blood glucose levels.
1. Reduce the total amount of fat in your diet, particularly saturated fat (animal fats, full cream milk products, take-away foods, red palm oil, coconut oil/craems).
2. Include small amounts of mono-unsaturated or poly-unsaturated fats and oils, for example olive oil and sunflower based spreads, peanut oil or rapeseed oil (pure vegetable oil in most supermarkets).
3. Limit high fat snacks such as crisps, nuts, cakes, biscuits, friut or low fat yoghurt is a better choice.
Try more oily fish in your diet
Oily fish, such as mackerel, fresh tuna, trout, salmon, kippers and pilchards, contain a type of poly-unsaturated fat called Omega-3. This fat has been shown to be protective against heart disease.
1. Aim to have one or two portions of oily fish a week. A porurces s 140g of fresh, frozen or tinned fish.
2. Fish oil supplements are not recommended, unless you donot eat fish.
3. Other sources of Omega-3 fats can be found in rapeseed flax and linseed oils, green leafy vegetables, wholegrain breads and cereals, and Omenriched eggs and milk
Eat more fibre
Fibre is part of a healthy diet.
1. Try to have at least five portions of fruit and vegetables each day.
2. Include pulses, beans and oat-based foods (porridge oatcakes) as often as possible. The type of fibre (soluble fibre) found in these foods is particulary good for managing your diabetes and blood cholesterol levels.
3. Eat wholegrain breads, and high fibre cereals.
4. Drink plenty of water. A good amount to aim for is 6-8 glasses each day.