Diabetes and nutrition

Eating for diabetes

Did you know that a diabetic diet isn’t just for people with the condition? In fact, dietary guidelines recommended for people with diabetes are the same as those recommended for the healthy population. So rather than preparing separate meals for yourself, encourage your family to adopt these healthy habits.

Timing is everything

Eat three regular meals per day to help control your blood glucose, energy and hunger levels.

Size matters

It is best to consult with a registered dietician to learn what portion size is the right fit for you and your health. To find a registered dietician in your area, visit www.adsa.org.za

You are what you eat

The nutritional quality of the carbohydrates, proteins and fats you eat has a direct impact on your blood sugar and your ability to control it. Always choose foods of higher nutritional quality.


Building a healthy breakfast:

To build a balanced breakfast meal, choose one food from each of the following food groups to build your plate:

  • 1/4 High-fibre carbohydrates
  • 1/4 Lean proteins
  • 1/2 Vegetables and fruit
  • Small amount of healthy fats

Here are some food examples of each group:

Group 1: High-fibre carbohydrates

  • Oat bran
  • Bran cereal
  • Low GI, low fat muesli
  • Wholegrain bread

Group 2: Lean proteins

  • Low fat milk
  • Low fat yoghurt
  • Baked beans
  • Egg

Group 3: Vegetables and fruit

  • Raw vegetables
  • Raw fruit
  • Dried fruit (in small servings)

Group 4: Healthy fats

  • Seeds
  • Nuts
  • Avocado
  • Peanut butter
  • Humus
  • Olive oil
  • Canola oil

Please consult with a registered dietitian to obtain a meal plan specific to your individual requirements.


FrittersTop tip: Don’t skip brekkies

After 8 to 12 hours without a meal or snack, breakfast is your body’s first chance to refuel its energy levels and replenish its blood glucose stores. Eating a balanced meal with the right mix of carbohydrates, proteins, healthy fats and vegetables or fruit helps to provide a sustained release of energy, keep your blood sugar levels stable and delay hunger symptoms for several hours. Plus, research has shown that breakfast eaters tend to have improved nutrient intake, a healthier body weight and improved ability to concentrate. So, if you’re not eating breakfast regularly, consider this your wake-up call.

This information is not intended for use as a substitute for professional medical advice, diagnosis or treatment. Please visit your healthcare professional for advice specific to your individual requirements.


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This information was brought to you by www.picknpay.co.za

Pick n Pay is committed to promoting health and wellbeing among South Africans and employs the services of a registered dietician to provide food and nutrition related advice to the public. For your nutrition and health related queries, contact healthhotline@pnp.co.za or toll free on 0800 11 22 88

For more fantastic information on diabetes and nutrition, visit Pick n Pay’s Health Corner.


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