Healthy cooking tips from Diabetes UK

    A healthy balanced diet is key to managing diabetes. Diabetes UK share their top tips for cooking with less fat, adapting recipes, planning ahead and packing a healthy lunch box...

    Healthy cooking tips from Diabetes UK

    Small changes can make a big difference to the nutritional value of your meals. Diabetes UK share their top healthy cooking tips to help you to make healthier choices and reduce the fat in your favourite dishes...

    Cut the fat...cut the fat

    • Cook with less fat. Try using an oil spray to limit how much you're adding.
    • Measure the fat you use. As a guide, use one teaspoon per person, per dish.
    • Use healthier fats. The best are unsaturated varieties like olive, rapeseed or mustard seed oil.

    Watch Diabetes UK's video tips for cooking with less fat


    MilkAdapting recipes...

    • Trim any excess fat from meat
    • Use low-fat or tomato based sauces for curries and pasta dishes. Or why not try reduced fat crème fraîche or natural low-fat yogurt?
    • Choose lower fat cheese, cream or milk in recipes. 
    • Try using dried fruit, a fruit puree or sweet-tasting vegetables like carrots to sweeten cakes naturally or reduce sugar in baking

    Watch Diabetes UK's video tips for adapting recipes


    Plan ahead...Prepare

    • Pepare a weekly shopping list for the whole week
    • Think about the meals you're going to eat on each night
    • Pasta and curry sauces are good to make ahead of time. Portion them out and freeze
    • Make food in bulk and freeze single portions

    Watch Diabetes UK's video tips for planning ahead


    LuchboxesPack a healthy lunch...

    • Grate a full-flavoured cheese instead of slicing for sandwiches as a little will go a long way
    • Use granary or wholegrain bread instead of white
    • Use low-fat mayo or even a low-fat yogurt with tuna or egg fillings
    • Bulk up sandwiches with healthy salad
    • Leftover rice and pasta make for great salad bases
    • Choose low-fat snacks
    • Include vegetables and fruit as snacks
    • Try homemade popcorn with some seasonings instead of crisps and place in a sealable sandwich bag

    Watch Diabetes UK's video tips for healthy lunch box ideas

    This article was last reviewed on 4th October 2017 by nutritional therapist Kerry Torrens.

    A registered Nutritional Therapist, Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food magazine. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT).

    All health content on is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact  your local health care provider. See our website terms and conditions for more information.

    How do you keep your meals healthy? Share your top tips below...

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