Diabetes is on the increase.

Diabetes is the fastest growing chronic condition in Australia it is increasing at a faster rate than other chronic diseases such as heart disease and cancer.

Eating the recommended amount of food from these five food groups, Vegetables, Fruit, Carbohydrates, Protein and Dairy will provide you with the nutrients you need to be healthy and prevent chronic diseases such as obesity and heart disease. The Australian Dietary Guidelines provide up-to-date advice about the amount and kinds of foods that we all need to eat for health and wellbeing.

Energy balance

Matching the amount of food you eat with the amount of energy you burn through activity and exercise is important. Putting too much fuel in your body can lead to weight gain. Being overweight or obese can make it difficult to manage your diabetes and can increase the risk of heart disease, stroke and cancer.

Limit foods high in energy such as take away foods, sweet biscuits, cakes, sugar sweetened drinks and fruit juice, lollies, chocolate and savoury snacks. Some people have a healthy diet but eat too much. Reducing your portion size is one way to decrease the amount of energy you eat. Being active has many benefits. Along with healthy eating, regular physical activity can help you to manage your blood glucose levels, reduce your blood fats (cholesterol and triglycerides) and maintain a healthy weight.

• Do you know what a portion is?              
• Do you know how to follow a food label?

Sugar

For sugar, compare numbers in the per 100g column of the nutrition information panel. Remember the sugar value does not separate added sugars and natural sugars.

• Best = Less than 5g
• Okay = 5 to 15g
• Poor = More than 15g

Salt

For salt, compare numbers in the per 100g sodium column of the nutritional information panel.

• Best = Less than 120mg
• Okay = 120 to 400mg
• Poor = More than 400mg

Fat

For fat, compare numbers in the per 100g column of the nutritional information panel.

Total Fat

• Best = Less than 3g
• Okay = 3 to 10g
• Poor = More than 10g

Saturated Fat

• Best = Less than 1.5g
• Okay = 1.5 to 3g
• Poor = More than 3g

View the 'Live Lighter' program's "Watch Your Portion Size" factsheet here. For more details on portion sizes and healthy nutrition, visit www.livelighter.com.au