The experts say a healthy diet for someone with diabetes is the same as a healthy diet for anyone else. It's normal food with plenty of fruit and vegetables, keeping your intake of fats, sugars and salt well in check.

Carbohydrates form the main source of sugar in your blood.

• Starchy carbohydrates (found in wholemeal bread or pasta, for example) are broken down into sugars and absorbed slowly. This slow absorption keeps blood sugar levels smoother.
• Carbohydrates in sugary foods (such as cakes or sweets) are absorbed quickly, making your blood sugar levels rise more sharply.

In addition to carbohydrates you need to eat:

• Fruit and vegetables - The government recommends eating five different portions of fruit and vegetables every day. Try to spread your intake of fruit out over the day to avoid any sudden rises in your blood sugar levels.

• Meat, fish and protein alternatives (e.g. Quorn and tofu) - Eat a variety of proteins and choose low fat options where you can, for instance:
• Lean ham in preference to pork pies.
• Chicken without the skin.
• Pulses (lentils and beans).

• Milk and dairy foods - Dairy products such as yoghurt and milk contain calcium, needed for healthy bones and teeth. Adults should look for the low fat versions.

• Small amounts of fats, sugars and salt:
• Don't cut out fats completely, but reduce your intake right down.
• Use herbs for extra flavour rather than salt.
• Cut down on sugar where you can. You might try some of the intense sweeteners instead. (Vary the brands rather than sticking to one type so that you don't exceed the government's recommended 'Acceptable Daily Intake' levels for artificial sweeteners.)