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Eating well

Having the right information and recipe inspirations can help you work out a way of eating well that suits you and your diabetes management.

What's on this page

Find out more

Download

Download our Healthy food choices, Healthy meal ideas, and Eating out fact sheets.

Watch

Watch our Healthy cooking video series.

Read

Go to eatforhealth.gov.au to read or download the Australian Dietary Guidelines. 

Top tips

  • Eat regular meals in the right amounts for you.
  • Choose high-fibre, low glycaemic index (GI) carbohydrate (carb) foods.
  • Limit foods that are high in saturated fat and choose healthier fats.
  • Include lean protein foods with your meals.
  • Choose foods low in sodium (salt).
  • Limit adding salt to your food.
  • Drink plenty of water and limit sweet drinks such as soft drinks, cordials and other flavoured drinks.

Planning ahead

There are many types of eating plans that may be suitable for people with diabetes. How you eat is up to you and what suits your taste preferences and lifestyle.

Swap

Try swapping less healthy ingredients for healthier alternatives.

Cook

Choose healthier cooking methods.

Serve

Choose the right serving size. Serving sizes are important to help manage your diabetes and weight.

Swap

Fats and oils

Dairy

Breads, cereals and flours

Meat, chicken and fish

Cook

Cooking lean meat, skinless chicken, fish and vegetables

  • Choose low-fat cooking methods like steaming, microwaving, stir-frying, poaching, grilling, or barbecuing.
  • Use a non-stick pan with olive or canola oil cooking spray.
  • Add flavour with fresh/dried herbs, spices, garlic, chilli, ginger, vinegar, lemon or lime juice instead of salt.

Baking

  • Use a non-stick pan, or a dish lined with baking paper.
  • Swap butter/ghee/coconut oil for olive oil.
  • Try adding mashed, chopped or pureed fruit instead of sugar, or use an alternative sweetener.

Find out more

Watch our Healthy cooking video series:

Serve

Serving size

The last step is to choose a serving size that is right for you. Choosing the right serving sizes can help you manage your diabetes and weight.

For breakfast, lunch and dinner, aim to balance your plate like this.

Balancing your plate

Step 1

Fill half your plate with vegetables.

Step 2

Fill a quarter of your plate with meat or alternatives (protein).

Step 3

Fill the remaining quarter of your plate with carbs such as bread, pasta, rice or potato.

Find out more

  • Talk to a dietitian to find out what serving sizes that are best for you
  • Go to Dietitians Australia or go to healthdirect to find a dietitian in your local area
  • Call the NDSS Helpline 1800 637 700 and ask to speak to a dietitian
Reading-nutrition-labels-on-food-packets

Reading nutrition labels on food packets

Nutrition labels on packaged foods gives information that can help you make better food choices. This can help you manage your diabetes.

Find out more

Read, listen to, or download our:

Making healthy food choices

Sometimes packaging can make foods seem healthier or more nutritious than they really are. This can make shopping very confusing.

The good news is that you can check the nutrition values of foods using nutrition labels.

Claim

Check

Low fat or fat free

It seems like a healthier option, but it may be using smaller serving sizes to make the calorie/kilojoule count appear lower. Check the serving size and the total number of calories/kilojoule in the product.

Natural or organic
Just because a food is labeled as “natural” or “organic” doesn’t mean it’s a nutritious  choice. Check the ingredient list to see what’s actually in it.
No added sugar
But it may still be high in natural sugars like fructose or lactose. Check the nutrition information panel to see how much sugar is in the product.
Low calorie/kilojoule
It seems like a healthier option, but it may be using smaller serving sizes to make the calorie/kilojoule count appear lower. Check the serving size and the total number of calories/kilojoule in the product. Check the serving size and the total number of calories/kilojoule in the product.
Wholegrain

What is the proportion of whole grain? “Contains whole grain” doesn’t mean the product is high in whole grain. “High in whole grain” means that the product has at least 16 gram (g) per serve. “Very high in whole grain” means the product has at least 24 g of whole grain per serve.

On the go

When you have type 1 diabetes, eating out with friends or needing food in a hurry can sometimes be a challenge. You can still enjoy eating out. The key is to plan ahead and knowing what to look for on menus.
  • Just like everyone else, to stay healthy, people with type 1 diabetes should limit foods high in added sugars, saturated fat, and salt.
  • Limit these three nutrients to manage blood glucose levels, and to stay healthy now and in the future.
On-the-Go

Fast food tips

If you’re eating out and about or ordering home delivery, here are the best tips for eating well and feeling well.  

Hamburgers

  • Choose a whole grain or wholemeal roll if available.
  • Ask for no butter, margarine, creamy sauces or mayonnaise on the roll.
  • Ask for extra salad.
  • Avoid burgers with “the works” or “the lot”, and extras like bacon.
  • Choose lean meat, chicken, fish or a legume-based patty.

Pizza

  • Ask for a thin and crispy base instead of a thick, pan-fried pizza base.
  • Choose vegetable and seafood toppings rather than processed meats.
  • Limit toppings high in saturated fat and salt like salami, pepperoni and extra cheese.
  • Avoid “meat lovers” pizzas and stuffed crusts.

Chicken

  • Choose barbecued or grilled chicken rather than crumbed or fried.
  • Choose salads or vegetables instead of chips.
  • Look for olive oil or vinegar-based dressings.

Fish and chips

  • Ask for fish or seafood to be grilled (not fried).
  • Choose thick/straight-cut chips or wedges instead of French fries. Ask for a small serve.
  • Add a serve of salad if available.
  • Ask for no salt to be added.

Sandwiches

  • Choose dense grainy, seeded or sourdough bread.
  • Try hummus or avocado as a spread rather than butter.
  • Choose low-fat fillings like lean skinless turkey or chicken, tuna or salmon, baked beans, boiled egg or cottage or ricotta cheese.
  • Avoid processed meats.
  • Add lots of salad.

Drinks

  • Make water your chosen drink.
  • Choose plain, sparkling mineral or soda water.
  • If you drink soft drinks, choose diet or no-sugar varieties.
  • Limit fruit juice, choose only small serves of 100% juice.
  • Limit flavoured milk, smoothies or milkshakes. If you choose these, order a small serve.

Rethink your drink

Remember, it’s essential to drink plenty of water! Beware of sweet drinks because they have a lot of added sugar which can make it hard to manage your blood glucose levels.

Guess how many teaspoons of sugar?

Water

0 tsp

Iced tea 500mL

8-10 tsp

Lemonade 375mL

8-10 tsp

Apple drink 350mL

8-10 tsp

Chocolate or Iced coffee 600mL

13-15 tsp

Energy Drink 500mL

13-15 tsp

Orange Drink 600mL

16-20 tsp

Soft drink 600mL

16-20 tsp

Fruit smoothie 610mL

16-20 tsp

Mega slushie 1150mL

16-20 tsp
1 teaspoon (tsp) = 4 grams (g) of sugar
These examples are providing approximate teaspoons of sugar and are to be used as a guide only for more detail refer to the nutrition panel on all foods and drinks.

Eating well for physical and emotional health

When you’re diagnosed with type 1 diabetes, it can be common to focus on the connection between food and weight. This can become unhealthy. It can have a negative impact on body image and lead to disordered eating or even an eating disorder.

If you’re experiencing any of these problems, you’re not alone.

There are many things you can do to change the relationship you have with food.

“My family will say things like, ‘You shouldn’t eat that!’. They have no idea how hurtful that is to me. I know they’re just trying to help, but I wish they wouldn’t. It just makes me feel so inferior, so bad about myself.” 

Julia, 45, person with diabetes

Find out more

Who to speak to when you need help

If you’re experiencing challenges with your relationship with food or body image, there’s help available. It’s always a good idea to discuss your concerns with your GP and other health professionals. They’re here to help you, and they will not judge you for the way you’re feeling. 

You may want to talk with your:

  • GP
  • Diabetes doctor
  • Dietitian
  • Diabetes nurse practitioner
  • Diabetes educator.

A psychologist or psychiatrist

You might like to talk to a psychologist or psychiatrist. These health professionals are best placed to make an assessment and provide treatment for disordered eating.

A dietitian

Support from a dietitian experienced in treating disordered eating and diabetes can be an important part of recovery.

Take one day at a time

Having type 1 diabetes can be really challenging. Don’t be too hard on yourself. Take one day at a time. You may face some setbacks, but that’s okay — keep going and have confidence in how you’re managing your diabetes.

Seek help if you need it.

Find out more

Where to find support

NDSS

Go to ndss.com.au, email [email protected] or call NDSS Helpline 1800 637 700 and ask to speak to a dietitian.

Psychologist

Go to the Australian Psychological Society website.

Dietitian

Go to Dietitian’s Australia or go to healthdirect to find a dietitian in your local area, or call the NDSS Helpline 1800 637 700 and ask to speak to a dietitian.

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Diabetes Australia acknowledges the Traditional Custodians of the lands on which we work and live, and we pay our respects to all Elders past, present and future.
Diabetes Australia acknowledges Aboriginal and Torres Strait Islander peoples as the Traditional Owners and Custodians of this Country. We recognise their connection to land, waters, winds and culture. We pay the upmost respect to them, their cultures and to their Elders, past and present. We are committed to improving health outcomes for all Aboriginal and Torres Strait Islander people affected by diabetes and those at risk.
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