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LifestyleHealthy EatingHealthy eating and leading an active lifestyle is important for everyone. Meals and foods that are recommended for people with diabetes are the same as for those without diabetes, therefore there is no need for a special 'diabetic' diet. Healthy eating does not need to be complicated. Everyone including family and friends, can enjoy the same healthy and tasty meals together, based on the Australian Dietary Guidelines. For more information about these guidelines go to: www.eatforhealth.gov.au. There is a misconception that if you have diabetes you need to avoid sugar. It is important to understand that it is not sugar in itself that causes diabetes but rather a combination of factors such as being overweight, being inactive and having a genetic predisposition. Sugary foods, such as soft drinks, lollies and cakes that have no nutritional benefit, may add to weight gain and this is why it is important to limit excessive sugars in your daily intake. Guide to healthy eating for people with diabetesEnjoy a wide variety of nutritious foods including:
Physical ActivityExercise or physical activity is important for everyone. Being active has many benefits for your physical, psychological and emotional wellbeing. Regular physical activity can:
For a person with type 2 diabetes physical activity also improves the action of insulin in the body therefore it can help to lower blood glucose levels. Because physical activity can help insulin work more effectively, it is important for people with diabetes that take certain medications or use insulin to take special precautions. Discuss this with your doctor or diabetes educator. To have the greatest benefit, it is recommended to accumulate 150-300 minutes of moderate intensity physical activity each week or 20-40 minutes on most days. If you currently do no physical activity, the time spent being physically active can be broken down into shorter sessions of 10-15 minutes each and can be gradually built up to the recommended amount. It is also recommended to be active on most, preferably all, days every week. Moderate intensity will increase both your heart and breathing rate. When you are working at a moderate intensity you should still be able to talk, but be puffing too much to be able to sing. Along with this type of physical activity it is also important to include muscle strengthening activities on at least two days each week and to consider flexibility exercises within your regimen. It is important to make your physical activity or activities fun as this will assist you to keep motivated and to make them a regular part of your daily life. You can begin being more physically active today including using the stairs instead of the lift, getting off the tram or bus a stop earlier or park on the far side of the shopping or supermarket car park. Before starting an exercise program:
Information resourcesNDSS information sheetsDiabetes SA offers a range of NDSS information sheets to download, covering:
Click here to see the list of all information sheets. Diabetes SA resourcesDiabetes SA produces a number of publications and brochures that can help you manage your diabetes, including:
Click here to find out more. IDF Empowerment BookletIDF (International Diabetes Federation) has developed a resource 'Living with Diabetes: I Can do it! A patient empowerment booklet'. It is available in 12 languages, including English. This booklet can help you to find answers to the following questions:
Click here to download the resource. Please note that this information booklet is intended as a guide only. It should not replace individual medical advice and if you have any concerns about your health or further questions, you should raise them with your doctor. More information |
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