Consult your dietitian for help with your daily caloric requirements. This is very individual, and would depend on several lifestyle factors as well as your current medical condition, says Ms Kala Adaikan, Senior Principal Dietitian at the Department of Dietetics, Singapore General Hospital (SGH), a member of the SingHealth group.

Take these steps for a healthy diabetes diet:

  1. A balanced diet is key. Fill half your plate with fruits and vegetables, a quarter with starchy carbohydrates and another quarter with protein or dairy products.

  2. Your total caloric intake matters! Opt for healthier cooking methods and cut back on the use of fats and oils.

  3. Count your carbohydrate intake to prevent from eating beyond your carbohydrate targets.

  4. Choose wholegrain starchy foods such as brown rice, chapatti, oats and wholegrain cereal and noodles/pasta made of wholewheat as they are high in fibre and will allow glucose to be released into the blood stream at a slower rate, resulting in better blood glucose profiles.

  5. Keep foods whole e.g. choose wholegrain over white rice and whole fruit over fruit juice.

  6. People with diabetes can eat fruit. Choose whole fruit rather than juices. Keep within the recommended portions for the day.

  7. Watch out for sauces, gravies and starchy soups as these also contain carbohydrates.

  8. Remember that not all low GI foods are healthy choices. You will need to also consider the fat content and calories.

Ref: O17