Spread your meals throughout the day
The distribution of your meals is extremely important when it comes to the
positive effects of what you eat on your blood sugar, blood fats and weight.
Breakfast, lunch and dinner and 1-3 snacks is a good distribution.
The ideal plate
Engelska/ENGLISH
GOOD
FOOD
The ideal plate is a useful way of getting good proportions for lunch and
dinner.
Diabetes
POTATOES
RICE
VEGETABLES
PASTA
ROOT
VEGETABLES
BREAD
FRUIT
MEAT
FISH
EGGS
COTTAGE
CHEESE
Some sound advice…
• Spread your meals evenly throughout the day
• Eat according to the “ideal plate”
• Eat the right amount of fats - of the good kind
• Choose wholemeal products and food which
is rich in fibre
• Choose food labelled with the keyhole symbol
The keyhole symbol
The keyhole symbol makes it easier to make healthy choices
when it comes to fibre, sugar, fat, quality of fat and salt.
The keyhole can be used on fruit, berries, vegetables, root vegetables, beans,
potatoes, bread, cereal products, spreadable fats, dairy products, fish, shellfish,
meat, delicatessen, vegetable products and convenience foods.
For more information, please refer to the National Food Agency's website
www.slv.se
Produced by
Region Skåne's dieticians
Översatt via Språkservice
2013
Eat all kinds, both raw and cooked. At least
Vegetables &
250 g/day.
root
vegetables
Fruit & berries Eat 2-3 pieces of fruit a day, but not more than
one piece at a time.
A piece of fruit is equivalent to 2 dl of berries.
Avoid dried fruits.
Beans, lentils
& peas
Beans are particularly useful as they have slow
carbohydrates and high fibre content.
Potato, rice,
pasta & bread
Meals should always include some of these foods.
Other options are bulgur, oats and quinoa.
It is advisable to choose wholemeal products.
Bread, flour &
grains
Meat, fish,
poultry, eggs,
cheese
& cottage
cheese
Choose wholemeal bread which contains at least 7 g
fibre/100 g. Crispbread, porridge, muesli and flakes
labelled with the keyhole symbol are good options.
It is not advisable for you to have cornflakes, rice
cakes, sandwich wafers, semolina pudding and rice
pudding.
Milk, soured
milk &
yoghurt
Drink around 5-6 dl per day but not more than one glass (2 dl)
at a time. Choose the natural sort labelled with the keyhole
symbol and add flavour if necessary.
Fruit yoghurts, flavoured milk and flavoured sour milk are often
high in added sugar.
Drinks
Water, mineral water, coffee, tea and stock do not affect blood
sugar.
Sugar-free drinks which contain maximum 0.5 g carbohydrates
per 100 ml do not affect the blood sugar. They may contain
sweeteners (see below). Examples are FUN light and light soft
drinks.
2 dl milk contains the same amount of carbohydrates as
33 cl low-alcohol beer.
Fruitjuice, juice, nectar, soft drinks and cider contain high
levels of carbohydrates in the form of natural and/or added
sugar.
Treats
Snacks, candy, chocolate, ice cream, buns, cakes, biscuits and
alcohol constitute treats. These foods usually contain a small
amount of vitamins but a lot of energy (calories) from sugar
and/or fat which can affect the blood sugar and weight
negatively. For many people these are cherished treats. Try to
separate your regular diet from treats. Treats a few times a
week are sufficient. Dark chocolate, nuts, olives, a glass of
wine are good choice of treats.
Sweeteners
If you need to add sweeteners to coffee, tea, porridge, soured
milk or yoghurt, choose calorie-free sweeteners such as
Aspartame, Acesulfame-K, Saccharine, Cyclamate and
Steviolglycosides.
Choose what you like from these ingredients.
Eat fish and shellfish of all sorts 2-3 times per week.
Good spreads include mackerel in tomato sauce, bottled herring,
cottage cheese, eggs and meat spreads. When it comes to mixed
delicatessen and cheese, choose products labelled with the
keyhole symbol.
Fat
We need fat, but the right kind. Choose a sandwich
margarine labelled with the keyhole symbol.
Use moderate amounts of liquid margarine and/or oil for
cooking.
Nuts &
peanuts
Nuts and peanuts contain good fats.
It is advisable to have 30 g (approximately ½ dl) five times per
week.
Sugar-free
products
Products labelled as sockerfri (sugar-free), osockrad
(unsweetened), utan vanligt socker (no refined sugar) and Diet
may be unsuitable as they contain calorific sweeteners.
Always read the ingredients and nutritional values!