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Healthy Eating Checklist

Lifestyle changes are important when managing your diabetes of which healthy eating is one of the easiest ways to go about starting to make some changes. Other things to consider include, stop smoking, exercise regularly, eat mindfully and getting enough sleep – all help in managing your blood glucose levels. Here are some recommendations to get you on track.

  • Eat 3 regular meals a day.
  • Include moderate quantities of low GI carbohydrate foods at each meal.
  • Eat whole grain and high fibre cereals, breads and grains daily.
  • Eat at least 3 cups (300g) of vegetables every day.
  • Eat at least 2 pieces (200g) of fruit every day – include at least one low GI choice.
  • Include legumes (canned or dried peas, beans or lentils) in your diet at least twice a week.
  • Choose lower fat dairy products (or calcium-enriched alternatives) in your diet daily.
  • Eat a handful of nuts regularly.
  • Use olive and/or canola oils in cooking and salads and poly- and/or mono-unsaturated margarines and spreads instead of butter and butter blends.
  • Eat fish (100g or more) at least twice each week.
  • Eat lean red meat and poultry in moderately sized 100g portions 3–4 times a week.
  • If you drink alcohol it is recommended to drink no more than 2 standard drinks per day.
  • Drink 6–8 glasses of water, every day.


Quantities have been included as a guide only. For individual advice on your own diet the services of an Accredited Practicing Dietitian (APD) are recommended. In Australia contact Dietitians Australia to find your nearest APD.

Guide to Carb Exchanges

An exchange system is an easy way to begin counting carbohydrates. Each serving in the starch, fruit and dairy group contains about the same amount of carbohydrates – about 15 grams a serving – also called one carbohydrate choice. Your dietitian may recommend a certain number of daily exchanges for each food group based on your individual needs. Together you will decide the best way to spread the exchanges throughout the day. This can help to keep your BGLs within your target range.



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