•Fibre rich foods including whole grains, legumes, barley and oats. These foods are especially important because not only do they keep your blood sugar more stable, but they also guard against high cholesterol and heart health.
•A wide variety of non-starchy vegetables like broccoli, beans, carrots, zucchini, capsicum, spinach, mushrooms, pumpkin, eggplant, cabbage, asparagus and many others. Half your plate should be filled with these.
•Lean protein the size of your palm (lean meat, fish, eggs, tofu, low-fat dairy products and nuts are all good sources of protein).
•Healthy fats such as is found in raw nuts and seeds, avocado, olive oil should be consumed in moderation. Saturated fat (the sort that is solid at room temperature like meat fat and butter) should be avoided or minimised.
•Looking for minimum of 5 serves of non-starchy vegetables (half a cup per serve) and 1-2 pieces of fruit per day. Some fruits are lower in carbohydrate than others such as berries, passionfruit and cherries so if you want more fruit these are good options.
•Some specific foods (low fat dairy foods, green leafy vegetables, coffee and moderate intakes of alcohol) are associated with reduced risk of Type 2 diabetes. (B)
•Other foods (red meats, processed meat products and fried potatoes) are associated with increased risk of Type 2 diabetes. (B)
•Physical activity, good sleeping patterns and lowering your stress levels will also help.
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