Fruit & Vegetable Rainbow

Fruits and vegetables make great meals and snacks for people with diabetes.

Choose a rainbow of different coloured fruits and vegetables each day and include them in every meal.

Eat at least 3-4 servings of vegetables each day as well as 3-4 servings of fruit each day.

A serving is what fits into the palm of your hand.

Limit fruits and vegetables rich in carbohydrate (starch) such as potatoes, kumara, taro or bananas, as eating too much carbohydrate will raise your blood glucose levels.

Download the Diabetes New Zealand Fruit & Vegetable Rainbow (PDF, 1.13MB). This is a large file and may take a while to download.

For a high resolution JPG version of the Diabetes New Zealand Fruit & Vegetable Rainbow email communications@diabetes.org.nz

Healthy Choices

Making healthy eating choices will help manage your diabetes. Find helpful tips on food choices as serving sizes, catering for people with diabetes, and eating at special times like Christmas. Remember to see your dietitian who can help you tailor an eating plan for your own individual circumstances.

Supermarket tours

A supermarket tour is for anyone interested in understanding more about reading food labels, understanding nutrition information panels and making the best food choices for their needs.

Glycaemic Index

Different carbohydrate foods have different effects on blood glucose levels. The Glycaemic Index (GI) ranks food on a scale from 0-100 according to the effect they have on blood glucose levels.

How to adapt your recipes

Did you know that you can replace some ingredients with some light alternatives and still retain the delicious flavours of your favourite recipes?

Questions & Answers

Our dietitian answers your questions about food and nutrition.

Recipes

Delicious recipes suitable for people with diabetes.