Diet Quality: the key to weight management

One of the goals of diabetes management is to maintain, reduce or keep weight as close to your healthy weight range as possible. This can help to decrease your risk of other health conditions.

Calorie (energy) restricted diets can be successful for short-term weight loss. However, research suggests the key to long-term weight management is focusing on your diet quality, rather than diet quantity. Diet quality means choosing foods that are nutrient dense, rather than just focusing on their calorie content.

Studies have answers

One study found that people who cut back on highly processed foods, such as chips, biscuits, and pastries; and ate less processed foods, such as fruits, vegetables, and whole grains, had greater weight loss success. Weight loss occurred without participants having to count calories or reduce portion sizes.

While the two meal plans depicted in the top image to your right contain the same number of calories, the foods on the far right are more nutrient dense. This means they contain more vitamins, minerals and dietary fibre. By focusing solely on reducing calories, you may choose more processed foods and not be aware of the carbohydrate content. Choosing more nutrient-dense foods should help reduce the total amount of carbohydrate you consume and improve your blood glucose levels.

Small steps 

So, rather than choosing foods based solely on calories, think instead about choosing more nutrient-dense, less processed foods. One way to eat healthier, nutrient-dense foods more often is to create habits you can maintain long term. It can be hard to change everything all at once, so you may find it easier to set yourself a smaller goal.

One small change could be increasing your vegetable intake. Did you know less than seven per cent of Australian adults are eating the recommended five serves of vegetables per day? More vegetables are a fantastic way to add extra fibre to your diet. Fibre keeps your digestive system healthy and may help manage blood glucose levels. Check out the ideas in the image to your right.

More information can be found in our Healthy meal ideas factsheet or by speaking to an accredited practising dietitian. To find a dietitian near you, visit the Dietitians Australia website. To speak with a Diabetes Victoria dietitian or diabetes nurse educator, call our Helpline on 1800 637 700.

Savina Rego is an accredited practicing dietitian and popular Instagram personality. For more, visit her Instagram account: @thesavvydietitian.