Diabetes & Healthy Eating: Guidance for Nutritional Wellness

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About

Imperial College London Diabetes & Endocrine Centre (ICLDEC), an M42 network partner, is a state-of-the-art, outpatient facility that specialises in diabetes treatment, research, training and public health awareness.
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Doctors
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Services

We offer a comprehensive range of diabetes and related services to ensure patients receive the full spectrum of care they need, all in one place.
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Patients & Visitors

We are committed to providing five-star service to our patients. Comfort and convenience are fundamentals of your experience at ICLDEC.
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Diabetes & Health Hub
For Professionals
For Professionals

Education is one of the four key pillars in our approach to tackle diabetes. We organize training programs and specialist conferences accredited for Continuing Medical Education (CME) credits for healthcare professionals, as well as weekly in-house seminars for resident doctors.
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العربية

About
Imperial College London Diabetes & Endocrine Centre (ICLDEC), an M42 network partner, is a state-of-the-art, outpatient facility that specialises in diabetes treatment, research, training and public health awareness.
Doctors
Services
We offer a comprehensive range of diabetes and related services to ensure patients receive the full spectrum of care they need, all in one place.
Patients & Visitors
We are committed to providing five-star service to our patients. Comfort and convenience are fundamentals of your experience at ICLDEC.
Diabetes & Health Hub
For Professionals
Education is one of the four key pillars in our approach to tackle diabetes. We organize training programs and specialist conferences accredited for Continuing Medical Education (CME) credits for healthcare professionals, as well as weekly in-house seminars for resident doctors.

Request an Appointment

A healthy lifestyle that includes diet and exercise is important for maintaining a healthy body.

diabetes and healthy eating

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Healthy eating

Eat Less Fat

Avoid fried food
Avoid saturated fats such as butter, ghee, and mayonnaise
Make lower fat choices such as skinless chicken, lean meats and trim fats on eat.

Eat Less Sugar

Limit your intake of ‘sugary’ foods like cakes, cookies, honey, sugar, and regular soft drinks.

Eat More Fibre

Include more foods that are high in fibre like whole-grain bread, oats, lentils, beans, peas, fresh fruits and vegetables.

Eat Less Salt

Limit your intake of ‘salty’ foods like processed cheeses/meat, olives, pickles, salted nuts, pretzels and salty fast foods.
Avoid adding salt while cooking and do not add salt from the shaker.

Healthy weight

To achieve and /or maintain a healthy body weight:

Make wise food choices according to the food guide.
Control portion sizes.
Stay physically active on a daily basis.

Physical activity

Enjoy regular physical activity for a minimum of 30 minutes per day at least 5times per week. Control portion sizes using the ‘Plate Method’ below:

Oils

Use Oils sparingly. Choose more often mono-unsaturated & poly-unsaturated oils such as: canola and olive oil.

Meats & alternatives

Choose chicken, fish, lean meat cuts, and legumes more often. Did you know that you can substitute seeds for meats in salads?

Milk & alternatives

Choose low-fat/skimmed dairy products and fortified Soya beverages.

Did you know that milk & its alternatives are an excellent source of Calcium, Vitamin D and minerals which are essential for good bone health?

Fruits & vegetables

Eat at least 5 portions of fruits and vegetables per day.

Did you know that fruits and vegetables are an excellent source of vitamins and minerals?

Grains

Choose whole-wheat/grain bread/ pasta/ whole grain cereals, long-grain rice (particularly Basmati).

Did you know that low glycaemic index (GI) starches (e.g. whole grain bread) do not raise your blood glucose like high GI starches (e.g. potatoes & white bread)?

Familiarize yourself with the glycemic index (gi)

The GI is a tool that ranks carbohydrate containing foods according to their effect on blood glucose levels.

High gi foods Are quickly absorbed by your body and raise your blood sugar levels rapidly.
Low gi foods are slowly absorbed by your body and raise your blood sugar levels gradually which is considered healthier.

How to obtain a low-gi diet?

Choose multi-grain, whole wheat, rye, or pumpernickel breads.
Choose long-grain rice.(e.g. Basmati), pasta (cooked al dente), whole wheat bulghur, and barley.
Enjoy fresh vegetables & fruits.
Avoid High GI fruits like watermelon, mangos, dates, banana and grapes.
Enjoy Low GI fruits like oranges, strawberries, raspberries, blueberries, apples, kiwi, and cherries.

The hand guide

Thumb tip

1 serving or 1 tsp olive oil

Thumb

1 serving or 30 g low fat cheese

Fist

3 servings or 9 tbsp pasta or rice

Palm with the thickness Of your little finger

3 servings or 90 g cooked meat

Handful

1 serving or 30 g nuts

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Diabetes and Healthy Eating