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This information will help you get to know the five main food groups that make up a healthy, balanced diet. But no single food contains all the essential nutrients your body needs. And when we say balanced, we mean eating more of certain foods and less of others. But portion sizes have grown in recent years, as the plates and bowls we use have got bigger.
And larger portions can make it more difficult for you to manage your weight. Get to know them and how healthy choices can help you reduce your risk of diabetes complications. You can learn more about a healthy diet for diabetes with our Food Hacks section in Learning Zone. Have type 1 diabetes? Get the basics on what to eat. Have type 2 diabetes? Go straight to our recipes. Fruit and veg are naturally low in calories and packed full of vitamins, minerals and fibre.
They also add flavour and variety to every meal. Fresh, frozen, dried and canned — they all count. Go for a rainbow of colours to get as wide a range of vitamins and minerals as possible. There are l ower carb options you can try and we also have a low carb meal plan you can try. Everyone should aim to eat at least five portions a day.
A portion is roughly what fits in the palm of your hand. Starchy foods are things like potatoes, rice, pasta, bread, chapattis, naan and plantain. They all contain carbohydrate, which is broken down into glucose and used by our cells as fuel. The problem with some starchy foods is that it can raise blood glucose levels quickly, which can make it harder for you to manage your diabetes.