Food Fact Sheet
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Food Fact Sheet Diabetes - Type 2 What is Type 2 diabetes? Diabetes is a condition where the amount of glucose (sugar) in your blood is too high because your body cannot use it properly. In Type 2 diabetes this happens because your pancreas doesn’t produce enough of the hormome insulin (that helps glucose enter body cells) and/or the insulin that is produced does not work correctly (insulin resistance). The importance of good blood glucose control 2 Reduce your portion sizes to help you reduce and People with Type 2 diabetes need to control their maintain a healthy weight. blood glucose. It is also important to look after your A portion is: heart health. Making changes to your lifestyle, diet and • a fist size of potatoes, bread, pasta or other activity level can be key to reducing the risk of diabetes starchy carbohydrates causing you problems now and in the future. • a palm size of meat/fish or poultry What can you eat? • two handfuls of vegetables or salad • a cupped-handful of fruit People with diabetes should eat a healthy diet, the • top of your thumb size of oil or fat spread. same as somebody without diabetes. It should be low Try using a smaller plate, filling half of your plate with in saturated fat, high in fibre and include a variety of vegetables and avoiding second helpings. fruit and vegetables. 3 Carbohydrates are used for energy so include some The eatwell guide in your diet each day. Opt for wholegrain options, fruits and vegetables, beans, pulses, low fat milk and The eatwell guide represents the main food groups and yoghurt. Controlling or limiting portions can help reduce shows and how much of these foods (as a weight and improve diabetes control. proportion of your diet) you should eat to have a well- balanced diet. 4 Some saturated fats are linked with increasing cholesterol. Reducing your intake of all fats can also help reduce energy intake and help weight loss. Focus Eatwell Guide Check the label on should be on reducing intakes of foods such as butter, packaged foods Use the Eatwell Guide to help you get a balance of healthier and more sustainable food. Each serving contains It shows how much of what you eat overall should come from each food group. 6-8 Energy Fat Saturates Sugars Salt a day 1046kJ C cheese, processed meat and pastries 5g 1.3g 34g 0.9g y hoos 250kcal y da e wh LOW LOW HIGH MED ver oleg s e rai 12.5% 7% 6.5% 38% 15% ble n o eta Pota r h eg toe igh Water, lower fat of an adult’s reference intake d v s, b er 5-a-day – you can have any fruit, vegetables or salad n re fi Typical values (as sold) per 100g: 697kJ/ 167kcal a ad br milk, sugar-free uit , r e fr ice ve drinks including 5 Choose foods lower f Raisins , rs o es pa io tea and coffee in fat, salt and sugars ty bl st n rie ta a s all count. a e an w you enjoy (however, it pays to be careful with dried fruit v g d i e th a v Potatoes o Limit fruit juice f d th le o n e s s a r s and/or smoothies n it s a o u ta d to a total of ti r r rc d F e and juices). Aim for at least 5-a-day and try to have a o h 150ml a day. p Chopped y d tom s c 5 atoe f a a t t r , s b a o s a e h l l y t t variety. Whole d a a us o r C n grain a t us Co d a t cereal e E s s u g Bagels F n roze a r peas Swap meat for beans, pulses and lentils. This reduces Whole 6 wheat pasta Porridge ce Ri fat and increases the fibre of your meals. Lentils Beans lower salt and s ugar L Fibre helps to reduce cholesterol and prevent ow fat S s pa oft cheese gh Tuna et ti n a Le ce Plain Chick min nuts peas certain cancers. Try adding to soups, casseroles and Soya Semi skimmed drink Crisps milk Veg Plain Oil Low fat yoghurt Lower fat spread Sauce B stews. s ean ive s, nat E puls lter at es, fi nd a and s mo sh, e airy a fat Oil & spreads ou re ggs, me teins D er s r rc bea at and other pro low ion ed ed ns a oose opt an fish nd pu Ch gar Choose unsaturated oils d p per lses, 2 portions of sustainably er su Fish is a good source of low fat protein (white fish) and roc week, low and use in small amounts esse one of which is oily. Eat less Eat less often and d meat 7 in small amounts Per day 2000kcal 2500kcal = ALL FOOD + ALL DRINKS heart-protecting omega-3 (oily fish). Aim to eat two Source: Public Health England in association with the Welsh government, Food Standards Scotland and the Foods Standards Agency in Northern Ireland © Crown copyright 2016 portions a week of fresh, canned or frozen oily fish, like mackerel, sardines or salmon. Ten top tips to help you achieve a 8 Sugar can be eaten if you have diabetes but don’t overdo it. Keep foods containing sugar to small balanced diet: servings as an occasional treat and whenever possible 1 Eat regular meals – eating breakfast may help you to choose sugar free drinks. Artificial sweeteners are safe manage your hunger and avoid overeating. to use. www.bda.uk.com/foodfacts 9 Drink 8–10 glasses of fluid per day. Water is best, but Weight loss tea and coffee, herbal teas, no added sugar squash and diet fizzy drinks can all contribute. You don’t have If you are overweight, weight loss is the most important to cut out alcohol – just keep an eye on how much thing you can do to help control your blood glucose you are drinking. levels by allowing the insulin to work more effectively Try to be more active. and reducing insulin resistance. Weight loss can also 10 help reduce your cholesterol and blood pressure. Diabetic foods Losing weight can be difficult but evidence shows that a weight loss of just 5-10% of your current body weight Foods labelled ‘suitable for diabetics’ have no special can bring significant health benefits. There is also benefit. They are often high in calories, may still evidence emerging that weight loss of 15% (using meal increase your blood glucose level and may have a replacements) can even bring diabetes into remission. laxative effect! Ordinary packaged food, eaten as If you are trying to lose weight you may need support part of a healthy diet is suitable; just remember to adjusting your medication if you are making significant consider portion sizes and how often you have them. changes to your diet and physical activity levels, so Which foods affect your blood speak to your healthcare team. glucose level? Get active All carbohydrates are broken down to provide Being active is an important part of a healthy lifestyle glucose. Glucose is used by our body’s cells for and helps: energy. Starchy carbohydrates include bread, rice, • control blood glucose by helping your insulin to pasta, breakfast cereals and potatoes. Sugary work more effectively carbohydrates include biscuits, sweets, chocolate, • reduce heart and circulation related risk e.g. heart jams, and sugary drinks. Fruit and milk also contain attacks and strokes natural sugars, dried fruit and juices contain these in • manage weight. higher concentrations. All types of carbohydrate will increase your blood Aim for at least 30 minutes of moderate physical glucose level. Many people find it useful to spread activity five days a week. ‘Moderate’ means breathing carbohydrate throughout the day to keep their blood more deeply and feeling warmer. Focus on spending glucose levels stable. Whereas, other people find less time sitting still! it helpful to reduce the quantity of carbohydrate in Know your condition their diet to help control blood glucose levels. A lower When you find out you have diabetes, you should carbohydrate diet could be an option for you but be able to see a dietitian. There are many education talk to a healthcare professional first, preferably a groups specific to learning about Type 2 diabetes to dietitian, as it may not be suitable or your medication help you manage your condition or you could see a may need adjusting. How much your blood glucose dietitian on your own. Ask your GP surgery what is goes up will depend on: available in your area. • the amount of carbohydrate in your food and drink Summary • how active you are Type 2 diabetes is a condition where your blood • how much insulin your body still produces and glucose is too high due to lack of insulin and/or how your body uses it insulin resistance. It is important to have good blood • your medication. glucose control to reduce the risk of complications. If overweight, losing weight is the most important Blood Glucose Targets thing you can do. Working with a dietitian will help Some people with Type 2 diabetes have a blood glucose you identify the changes in lifestyle, diet and physical monitor to check blood glucose levels. Most people visit activity you can not only achieve but also enjoy and their GP or practice nurse who checks your HbA1c at stick to in the long term.