Enjoy food

DAIRY FOODS
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FOODS HIGH IN
FAT AND SUGAR
Milk, cheese and yogurt are an excellent source
of calcium, which is vital for everyone, especially
growing children as it keeps their bones and teeth
strong. Dairy foods also contain protein; choose
lower-fat versions like semi-skimmed milk and
low-fat yogurt to help with weight loss and reducing
your saturated fats. However, children under the
age of 2 need whole milk because they may not
get the calories or essential vitamins they need from
lower-fat milks; for the same reason don’t give
children under 5 skimmed milk. This group does
not include butter, cream or eggs.
How often?
Aim to have some dairy every day. Three portions a
day can help you towards the calcium you need.
Try:
• 200ml ( 1 /3 pint) semi-skimmed or skimmed
milk on a bowl of cereal
• a small pot (150g) low-fat yogurt as a
mid-afternoon snack, but check the labels as
some are high in free sugar
• 2 tbsp cottage cheese scooped on carrot sticks
• 200ml ( 1 /3 pint) unsweetened soya milk fortified
with calcium and vitamin D
• one pot (150g) plain yogurt or fromage frais as
an alternative to cream.
You can enjoy food from this group as an
occasional treat in a balanced diet, but remember
that these foods will add extra calories – and some
raise blood glucose – so it is better to keep them
to a minimum.
Sugary drinks, such as ordinary fizzy drinks, are
full of free (added) sugar and nothing else. They
only add extra pounds to your weight and raise
your blood glucose levels, which increases your
risk of cardio vascular disease and stroke, so it’s
better to avoid them. Choose water, unsweetened
tea or coffee, no added sugar squash, or diet
drinks instead.
Fat is high in calories, so try to reduce the
amount of oil or butter you use in cooking, and
remember to use unsaturated oils, such as
rapeseed, olive and sunflower oil, as they’re better
for your heart health.
How often?
It’s best to limit these foods, especially if you are
managing your weight.
Did you know?
Artificial sweeteners approved in the UK
have been rigorously tested and are certified
as safe. Try using them instead of sugar,
especially if you’re watching your weight
and/or blood glucose levels. Speak to your
diabetes healthcare team if you have any
questions or concerns.
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