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Free Healthy Food Guide: how to eat healthy with diabetes or to lose weight

Not sure which foods to eat if you have diabetes or want to lose weight? This Healthy Food Guide shows you exactly which foods to choose (and which to avoid), as well as sharing which portions to eat. It’s also useful if you have high blood pressure or cholesterol – it’s a Healthy Food Guide for the whole family!

Free Healthy Food Guide

We created this free Healthy Food Guide to help people with diabetes, high blood pressure and cholesterol make healthier choices. It’s also useful if you want to lose weight.

Download your free copy (click below) or read it online here.

Why we created this guide for people with diabetes

We want to help: we know how hard it can be to choose the right food when you’re trying to eat healthy. This guide can help you make the right decisions for your whole family – it’s suitable for anyone, whether you’re living with Type 1 or Type 2 diabetes, high blood pressure or cholesterol, or just want to eat well for energy.

Taking care of your diabetes is so important. The right diet can help you live a
normal, healthy life. Here’s what to choose for you and your family.

What you’ll find inside the Healthy Food Guide:

Here are some pages from inside the guide, to show you what kind of information you’ll find. There are ideas for breakfast, lunch and dinner, and to help you plan your meals.


» Don’t skip meals.
» Eat vegetables every day.
» Eat dry beans, split peas, lentils and soya regularly.
» Choose oils rather than hard fats.
» Don’t use too much salt or eat salty foods.
» Avoid sugar.
» Drink 8 glasses of water a day.
» Be more active.

You’re not alone in this!
Please join our community on Facebook: South Africans with Diabetes. Or check out or for diabetes and food info.

Do you work at a clinic or hospital that needs this guide? Please tell us here!

What to read next?

Take your diabetes medication: All the expert medication tips you need to stop diarrhea and make injecting easier.

Eat healthy for diabetes: The one article you need to read about diabetes and diet.

How to lose weight with diabetes: Expert tips to help you succeed.

What to read next
Join South Africans with Diabetes on Facebook

Join our diabetes community


  1. Ruth Ruth

    Wow this is so amazing,it’s perfect displayed,easy to understand,I can scroll to find anything I don’t know about,this is great, perfect,thank you so much.

What do you think?

Sweet Life is a registered NPO/PBO (220-984) with a single goal: to improve diabetes in South Africa. We are funded by sponsorships and donations from aligned companies and organisations who believe in our work. We only share information that we believe benefits our community. While some of this information is linked to specific brands, it is not an official endorsement of that brand. We believe in empowering people with diabetes to make the best decisions they can, to live a healthy, happy life with diabetes.