FACT SHEET:
Healthy food choices
Healthy eating, along with regular physical activity, can help you look after your diabetes.
It can also help you manage other risk factors like high blood pressure, or unhealthy
cholesterol and triglyceride levels.
Healthy eating for people with diabetes is no • Choose foods low in added salt (sodium).
different from what is recommended for everyone.
• Avoid adding salt to your food.
There is no need to prepare separate meals or buy
special foods. Your whole family can enjoy the (such as pasta,
same healthy meals. low-GI rice, legumes
There are many types of eating plans that may be ¼ low-GI or sweet potato)
suitable for people with diabetes. These include carbohydrate
foods
Mediterranean-style diets, low fat plant-based ½
diets or lower carbohydrate (carb) eating plans. vegetables
or salad
The following guidelines are general ¼ lean
recommendations suitable for most people with protein
(such as lean meat,
diabetes. A dietitian can help you to develop an
skinless chicken, fish,
eating plan to meet your personal food preferences eggs or tofu).
and nutritional needs.
To make healthy food choices:
Eat regular meals in the right
• Eat regular meals to assist with managing amounts
energy and blood glucose levels.
Aim to eat 3 meals during the day. Choose serving
• Choose high-fibre, lower glycemic index (GI) sizes to meet your energy needs.
carb foods.
When preparing a healthy meal aim to:
• Limit foods that are high in saturated fat and
choose healthier fats. • Fill ½ of your plate with a variety
• Include lean protein foods with your meals. of non-starchy vegetables or salad.
NDSS Helpline 1800 637 700
ndss.com.au
Version 5.0.1 June 2025. First published June 2016. NDSSFS018
Healthy food choices
• Fill ¼ of your plate (a palm-sized serving) with or drop below your target range. Everyone has
a lean protein source, such different nutritional needs. Talk to your dietitian
as lean meat, skinless poultry, fish, seafood, about the amount of carb that is right for you.
tofu, tempeh, legumes or eggs. If you take insulin, it is important to match your
insulin dose and insulin type to your carb intake.
• Fill ¼ of your plate with a nutritious high
fibre carb food that has a lower GI, such as There are different types of carbs. Some carbs
wholegrain or legume pasta or noodles, brown break down into glucose quickly and some break
rice, quinoa, soba or mung bean noodles, down slowly. The GI ranks how slowly or quickly
legumes (such as chickpeas, kidney beans, carb foods affect blood glucose levels. High-GI
lentils), barley, freekeh, corn, low-GI potato or carb foods break down into glucose quickly.
sweet potato. This means a higher and faster rise in blood
glucose levels after eating.
Include some healthy fats and oils as part of a
balanced meal. Try olive oil in cooking or as a Low-GI carb foods break down into glucose
salad dressing, avocado as a spread or nuts and slowly. This means a smaller and slower rise in
seeds in a stir-fry or salad. blood glucose levels after eating compared with
high-GI foods. The best carb choices are high in
Choose high-fibre, lower GI carbs fibre and have a lower GI, such as dense grainy
or seeded breads, oats, grains such as barley and
Carb foods are the main source of energy for
quinoa, legumes, and most fruits.
your body. Your body breaks down carbs from
food into glucose. Next, the glucose enters your See the ‘sample one-day meal plan’ for one
bloodstream and is used by the body cells for example of how to make the best carb food
energy. Glucose from carb foods is our body’s choices and how to spread these out over the day.
preferred fuel source. Nutritious carb foods
provide fibre and resistant starch for a healthy Sugar and sweeteners
digestive system as well as many vitamins and
Sugar is also a type of carb. A healthy eating plan
minerals.
can include a small amount of sugar, such as a
Foods that contain carbs include: teaspoon of sugar in a cup of tea or coffee, or a
teaspoon of honey on porridge.
• breads, cereals and other grains or starchy
foods, like rice, quinoa and pasta It is important to consider the nutritional value
and the amount of the foods you eat. High-sugar
• starchy vegetables, like potato, sweet potato
foods such as sweets, lollies and regular soft
and corn
drinks provide no nutritional benefit. They can
• legumes such as lentils, chickpeas and dried cause your blood glucose level to rise above your
or canned beans target range. They can also lead to weight gain
• fruit and fruit products such as dried fruit and and poor health.
fruit juice Alternative sweeteners are not necessary. They
• dairy products, like milk and yoghurt do not provide any nutrition but some people
may still choose to use these to add sweetness
• sugary foods and drinks without adding sugar and energy (kilojoules).
• other sweet foods, like honey, maple syrup If you choose to use sweeteners, be aware that
and other syrups. swapping sugar for a sweetener in a recipe or
Eating the right type and amount of carb foods buying products labelled ‘sugar-free’ may not be
will help you manage your blood glucose levels. a healthier choice. Some sweeteners can also
affect your blood glucose levels.
Include a small amount of carb food at each
meal to spread what you eat evenly across the There are many different alternative sweeteners
day. This can help to maintain your energy levels available. Always check the nutrition information
without causing blood glucose levels to rise above to make sure the product meets your needs,
Version 5.0.1 June 2025. First published June 2016. NDSSFS018 2 of 6
Healthy food choices
or ask a dietitian. All of the sweeteners approved • sunflower, safflower, soybean, corn,
for sale in Australia have been tested and deemed cottonseed, grapeseed and sesame oils.
safe for use by Food Standards Australia
New Zealand. Monounsaturated fats include:
• avocado
Limit foods high in saturated fat and
choose healthy fats • nuts and seeds such as almonds, cashews,
hazelnuts, macadamias, pecans, peanuts and
It is important to consider both the amount and the pistachios
type of fat you eat. The main types of fat found in
food are saturated, trans and unsaturated fats. • olive, canola, peanut and macadamia oils.
Saturated fats and trans fats Get the right balance of healthy fats
Saturated fats make it more difficult for the • Choose reduced or low-fat milk, yoghurt
body’s insulin to work properly. They raise the and cheese.
level of low-density lipoprotein (also known as • Choose lean meat, trimmed of fat, and
LDL or ‘bad’ cholesterol) in your blood. It is best skinless cuts of chicken.
to limit these in your eating plan and replace
them with healthier fats. Saturated fat is in animal • Limit butter, lard, dripping, cream, sour cream,
copha, coconut milk and coconut cream.
foods like fatty meat, full-fat dairy foods, butter
and cream. Saturated fats are also in some plant • Choose olive, sunflower, canola or other
sources such as palm oil and coconut oil. Many unsaturated oils for cooking and salad
take-away and processed foods are high in dressings.
saturated fat.
• Limit pastries, cakes, puddings, chocolates,
Trans fats can raise your blood LDL cholesterol packaged biscuits and savory snacks to
and lower your high-density lipoprotein levels special occasions.
(also known as HDL or ‘good’ cholesterol).
Most trans fats form during food manufacturing.
• Limit the use of processed deli meats (like
salami) and sausages.
They are in fried foods and baked goods like
biscuits, cakes and pastries. • Limit fatty take-away foods, such as chips,
fried chicken, battered fish, pies and pastries.
Check the ingredients list for ‘hydrogenated oils’
or ‘partially hydrogenated vegetable oils’ Avoid • Snack on a handful of unsalted nuts, or add
foods that contain these as they are likely to be some nuts to a stir-fry or salad.
high in trans fats. • Spread avocado on sandwiches and toast
rather than butter, or add to a salad.
Unsaturated fats
Unsaturated fats include polyunsaturated fats and
• Use natural nut and seed spreads instead of
butter on toast.
monounsaturated fats. These are healthier fats.
They help to reduce your LDL cholesterol levels • Eat fish 2-3 times a week (especially oily fish).
and increase your HDL cholesterol levels. Replace
saturated fats with unsaturated fats to help keep Include lean protein foods
your blood vessels healthy and reduce your risk of Protein foods are an important part of a balanced
heart disease. meal. They can help you feel fuller for longer and
provide other important nutrients including iron,
Polyunsaturated fats include:
zinc and vitamin B12. Protein foods include meat,
• the fat found in oily fish, such as mackerel, poultry, fish or seafood, eggs, nuts, seeds, dairy
sardines, salmon and tuna (omega-3 fats) products, soy products such as tofu and tempeh,
and legumes including dried beans and lentils.
• nuts and seeds such as walnuts, brazil nuts,
Choose lean sources of protein foods.
pine nuts, sesame and sunflower seeds, chia
seeds and flaxseeds
Version 5.0.1 June 2025. First published June 2016. NDSSFS018 3 of 6
Healthy food choices
Choose foods low in added salt and What to drink
avoid adding salt to your food It is important to stay hydrated throughout the
Eating too much salt (sodium) is not good for your day. Water is the best drink, but alternatives
health. It can result in high blood pressure. If your include:
blood pressure is already high, cutting down on • plain mineral or soda water flavoured with
salt may help to lower it, and reduce your risk of sliced lemon or lime, frozen berries, cucumber
heart disease and stroke. or fresh mint
Limit your salt intake by choosing more fresh foods • black, oolong, green or herbal tea
that are naturally low in sodium. Look for low-salt
or salt-reduced options when buying packaged • coffee or decaffeinated coffee with skim,
foods. Avoid adding salt to foods during cooking low- fat milk or unsweetened plant milk.
or before eating. To add flavour without salt, use a An occasional diet cordial or diet soft drink may
wide variety of herbs, spices and condiments (such add variety without extra sugar or kilojoules.
as lemon or lime juice and vinegar).
If you drink alcohol, limit your intake
Eat plenty of vegetables
If you drink alcohol, current guidelines
Eating plenty of vegetables is important for good recommend no more than 10 standard drinks
health. Most vegetables are low in carbs and per week and no more than 4 standard drinks on
kilojoules and will have no or very little effect on any one day. This recommendation is the same
your blood glucose levels. They are good sources for people with or without diabetes. The less you
of fibre, vitamins and minerals. drink, the lower your risk of harm from alcohol.
Eat a variety of different coloured vegetables A standard drink contains 10 gram (g) of alcohol.
and salads, such as tomatoes, cucumber, celery, It’s important to know what a standard drink
mushrooms, capsicum, onions, cauliflower, is for different types of alcohol, so you can
zucchini, broccoli, spinach, peas, cabbage, monitor your intake.
lettuce, green beans, eggplant, carrot, leek,
squash, pumpkin and Asian greens.
Standard drinks
100ml
60ml
425ml
375ml
285ml
30ml
regular beer mid-strength low-alcohol fortified regular spirits
beer beer wine wine
Version 5.0.1 June 2025. First published June 2016. NDSSFS018 4 of 6
Healthy food choices
One standard drink is equal to: Healthy snacks
• 285 ml of regular beer Some people with diabetes may need to include
• 375 ml of mid-strength beer a carb-based snack between meals. This will
depend on your body weight, physical activity
• 425 ml of low-alcohol beer levels and the type of medication or insulin you
(less than 3% alcohol) take to manage your diabetes.
• 60 ml of fortified wine A dietitian can work with you to find out whether
• 100 ml of wine you need to include snacks and the best choices
to make, but some suggestions include:
• 30 ml of spirits.
If you are taking insulin or certain diabetes tablets, • 1 serve of fresh fruit
you are at risk of alcohol-related hypoglycaemia • 1 small glass of low-fat milk
(also known as hypo or low blood glucose level).
• 1 small tub of low-fat natural or unsweetened
A hypo is when blood glucose levels drop below yoghurt
4 mmol/L. Hypos can occur while drinking
alcohol or many hours afterwards. Hypos can be • 2-3 wholegrain crisp bread spread with ricotta
dangerous. To reduce your risk of hypos, drink cheese, natural peanut butter or avocado.
alcohol with a meal or snack that contains carbs
and check your blood glucose levels regularly.
Sample one-day meal plan
The foods that contain carbohydrate are highlighted in bold.
Breakfast Lunch Dinner Snacks
• ¾ cup of cooked • 2 thin slices of • palm-sized serve • 1 piece of fresh
rolled oats with wholegrain bread (100 g) of lean fruit OR
milk, topped with or 1 grainy bread meat, skinless
fresh berries OR roll with thinly poultry, fish,
• 1 tub of low-fat
natural yoghurt
spread avocado seafood, 2 eggs,
• 2 thin slices of OR
or hummus 170 g firm tofu or
wholegrain toast,
1 cup legumes • 1 cup of low-fat
thinly spread • salad vegetables milk OR
with peanut • 1½ cups
• 1 small serve • 1 slice of
butter, avocado of cooked
of lean meat,
or ricotta, and vegetables OR 2 wholegrain bread
skinless poultry,
tomato or boiled cups of salad OR
tinned fish, eggs,
or poached eggs • 2 tablespoons
marinated tofu • 1 cup of cooked
OR pasta OR ⅔ cup hummus with
or fat-reduced
• 1 cup fresh fruit cheese of low-GI rice OR and celery
salad topped • 1 cup of sweet • 30 g of unsalted
• water or sparkling
with 100 g low fat potato or corn nuts.
mineral water.
natural yoghurt OR
• tea, coffee or • 1 cup of
water. chickpeas or
kidney beans
• water or sparkling
mineral water.
Version 5.0.1 June 2025. First published June 2016. NDSSFS018 5 of 6
Healthy food choices
Moreinformation
Top tips
and support
• Go to ndss.com.au to search for the • Healthy eating for people with diabetes
‘Glycemic index’, ‘Understanding food is the same as what is recommended for
labels’, ‘Alternative sweetener’, ‘Alcohol’ everyone. There is no need to prepare
and other fact sheets. separate meals or buy special foods.
• Go to ndss.com.au to access the Carb Your whole family can enjoy the same
Counting program online and other NDSS healthy meals.
programs and services in your state or
territory, or online.
• There are many types of eating plans that
may be suitable for people with diabetes.
• Go to dietitiansaustralia.org.au to find a One size does not fit all.
dietitian or call Dietitians Australia on
1800 812 942. • Talk to a dietitian to develop an eating
plan that meets your food preferences
• For information about standard drinks, go
and nutritional needs. A dietitian can
to health.gov.au/alcohol.
also advise you about serving sizes
• For more information on glycemic index and snacks.
visit glycemicindex.com
Notes
The NDSS and you
Whether you have just been diagnosed with diabetes, or have been living with diabetes for a
while, the NDSS provides a range of support services, information, and subsidised products
to help you manage your diabetes, stay healthy and live well. For access to more resources
(including translated versions), or to find out more about support services, go to ndss.com.au
or call the NDSS Helpline on 1800 637 700.
This information 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 contact your health professional.
Version 5.0.1 June 2025. First published June 2016. NDSSFS018 6 of 6
