Bowel cancer is the fourth most common cancer affecting people in Australia. In positive news 99% of cases can be treated effectively when detected in the earliest stage. Unfortunately, fewer than 50% of cases are detected early.

In this article we look at factors that can increase the risk of bowel cancer, and what you can do to reduce your risk.

Seven risk factors you can change:

• Your level of physical activity
• Your weight and waist circumference
• Smoking
• Heavy alcohol use
• Red meat consumption
• Fibre consumption
• Calcium consumption

Six risk factors you can’t change:

• Your age (being 50 years or older)
• Having type 2 diabetes
• Your ethnic background
• A personal or family (a first degree relative) history of bowel polyps or bowel cancer
• Having an inflammatory bowel disease, for example ulcerative colitis or Crohn’s disease
• Having an inherited syndrome like Lynch syndrome, Peutz-Jeghers syndrome, or MYH-associated polyposis

How can you reduce your chances of developing bowel cancer?

1. Be physically active

Physical activity helps your food pass through the bowel faster to reduce the time potential carcinogens in the food are in contact with the bowel wall, it also helps to achieve a healthy weight and reduces insulin resistance. Thirty to 60 minutes of exercise a day is recommended.

2. Watch your weight

Being a healthy weight for your age, height, and ethnicity along with having a healthy waist circumference can reduce your risk too. Higher levels of body fat are associated with elevated insulin levels and chronic inflammation, which can stimulate cell growth and contribute to processes that increase the risk of bowel cancer. Your GP, diabetes educator, dietitian, and exercise physiologist can work out what weight and waistline is ideal for you. Your dietitian can help you make small changes to your eating to reduce your weight.

3. Stop smoking

The longer you smoke, the more you increase your risk of getting bowel cancer. Your GP can assess your nicotine dependence, discuss medications eg patches, gums, and explore your barriers to quitting. Or give a call on 137848.

4. Alcohol

Cut out alcohol entirely or reduce your daily alcohol use—the more you drink the greater your risk.

5. Limit red meat

Avoid large amounts of red meat. The recommends limiting consumption to no more than about three portions per week. The equivalent of between 350–500g cooked weight. It is also recommended to consume very little, if any, processed meat.

6. Add more fibre

Eat foods high in dietary fibre every day, including wholegrains, fruit, vegetables and legumes as the fibre, vitamins, bioactive compounds and antioxidants are protective for the bowel.

7. Keep up the calcium

Eat foods containing calcium such as dairy products or supplements. Check with your doctor before taking calcium supplements.

Bowel cancer symptom checker

If you have one of these symptoms for more than two weeks than you should see your GP:

• Blood in the stool or rectal bleeding
• Abdominal pain or swelling
• A change in bowel habits that is recent and persistent
• Pain or a lump in the anus or rectum
• Unexplained anaemia (low red blood cell count)
• A feeling that the bowel has not emptied completely after a bowel motion.

When should you start tests to diagnose bowel cancer?

Some people don’t get any signs or symptoms of bowel cancer which is why screening tests have been developed. You should start bowel cancer screening tests:

1. If you are 50 years of age
2. If you are 45 years of age with a relative with bowel cancer at 55 years or older

Talk with your GP as to how often you should have a screening test done as risk factors are considered. A faecal immunochemical test (FIT) is recommended for those with type 2 diabetes every one to two years. Call the helpline on 1800 727 336 for more information on how to order this FIT test if you do not receive one in the mail once you turn 50.

This article was originally published on 4 May 2022

Long gone are the days of receiving milk fresh from the cow delivered in a glass bottle to your door. Now, there’s a whole aisle of choices from cow’s milk to soy, almond, oat, and more. But with so many options, how do you know which one is best for you? 

Milk and other dairy products are an important source of highly absorbable and readily available calcium. It is also packed with other nutrients that your body needs including protein, iodine, vitamin A, vitamin D, riboflavin, B12, and zinc which are important for good health. Milk is also a source of healthy, low-GI carbohydrates that are important for energy. 

With so many non-dairy alternatives available now it is easier than ever for people with allergies, intolerances, or following a vegan diet to find a substitute. Some people also choose milk alternatives due to taste preferences or the perceived health benefits. However, it’s important to know that milk alternatives differ in the nutrition they provide and, despite what you might’ve heard, . It might coat your throat and feel that way, but there’s no scientific evidence behind this claim. 

So how do you know which type of milk is the right choice for you? 

Full fat milk 

Full fat milk contains roughly 4% fat, which makes it an ideal choice for children under the age of two years who require the extra energy and kilojoules for growth and development. Full fat milk is also generally recommended for those struggling to gain weight or at risk of malnutrition. 

Low fat or skim milk 

Low fat milks contain roughly 1% fat, while skim milk is as low as 0.01% fat. For most of the population low fat or skim milk is recommended in order to reduce saturated fat and kilojoule intake. Some people don’t like the more watery feel of a skim milk, so reduced or low fat milk is a good compromise.  

Lactose free 

Lactose free milk is a great option for people who experience lactose intolerance or an inability to digest the naturally occurring sugar in milk. The milk is treated with the addition of an enzyme that pre-digests the lactose, meaning it can be tolerated by those with lactose intolerance. Although lactose is the naturally occurring sugar in milk, this doesn’t make any difference to the sugar content of milk. The sugar is simply broken down, not removed. 

A2 milk 

Milk is naturally comprised of two different proteins, a mix of A1 and A2 proteins. However we now have available milks that only contain the A2 type of protein due to special selection of the cows producing the milk. While lots of health claims are made about A2 milk, currently there is a lack of good quality evidence to suggest it is better than milk containing a mix of both proteins. However, some people with some intolerance to milk report that they experience less digestive discomfort with A2 milk.  

Soy milk  

Soy milk is free of lactose and milk protein, making it a great alternative for those who can’t or choose not to have dairy. It is the closest of the alternatives to cow’s milk in terms of protein and carbohydrate content, but it is naturally low in calcium. If choosing soy milk look for a calcium fortified variety that contains at least 100mg/100ml. 

Goat’s milk

Goat milk is a highly nutritious, nutrient-dense, alternative to cow’s milk. It is often found to be easier to digest due to smaller fat globules and lower lactose levels. Goat’s milk is also rich in calcium, phosphorus, magnesium, and potassium, promoting bone health and providing antimicrobial properties.

Almond milk and other nut milks 

Low in both protein and carbohydrate, almond milk and other nut milks including macadamia contain a very small proportion of nuts and are mostly water. Like soy milk they are naturally low in calcium, and it is important to choose a calcium fortified variety. Many options also have added sugar, so look for a no added sugar version if you use nut milk. While they can be a low carbohydrate and kilojoule option for those following a low carb diet, they don’t offer as much from a nutritional perspective as cow’s milk or soy. 

Oat milk and rice milk 

Made from grains, oat milk and rice milk are generally low in protein and high in carbohydrate. Because they lack the fibre and nutrition of consuming the wholegrain, they may not make the best choice for people with diabetes. If you prefer the taste keep portion sizes small and like all non-dairy milks be sure to choose a calcium fortified variety. 

Coconut milk 

Traditionally, coconut milk comes in a can and is used for desserts and savoury dishes such as curries. However, coconut milk is now available to drink as a beverage and will be found with other plant milks. Coconut milk from a can is higher in naturally occurring saturated fat and should be saved for adding flavour to special dishes, rather than as an everyday milk alternative. While the drinkable variety is lower in saturated fat and can be used as a milk alternative, it is also important to note that it is lower in calcium and protein, as with other plant milks.  

The bottom line is that for most people without special dietary needs, reduced fat cow’s milk is likely to be the best choice. Alternative milks can add variety and interest to your diet, but should be chosen carefully to maximise nutrients and minimise added sugars. 

Rebecca McPhee, Accredited Pratcising Dietitian

Are nuts good for you? How many should you eat a day? Are some nuts better than others? Accredited Practising Dietitian, Kay Chiam, answers some of the most common questions about this nutrient-packed snack. 

Small but mighty 

Nuts have the reputation of being a healthy food option and continues to confirm their role in promoting good health. They are rich in heart-healthy fats, plant-based protein, fibre, and essential vitamins and minerals. Nuts are a simple yet effective addition to a well-balanced diet. Whether you are sprinkling pine nuts over a salad or snacking on walnuts, these tiny foods deliver big benefits.  

Are nuts good for you? 

Absolutely. Nuts contain unsaturated fats, which help reduce LDL (bad) cholesterol and lower the risk of cardiovascular disease. They are also rich in antioxidants such as selenium and vitamin E, which help reduce oxidative stress and inflammation.  has shown that regular nut consumption is linked to a lower risk of cardiovascular disease, cancer-related deaths, and overall mortality. 

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The recommend eating one 30g serving of nuts, roughly a small handful, regularly as part of the protein foods group. This portion provides a balanced mix of healthy fats, protein, and fibre without excessive calorie intake. 

What does 30g of nuts look like? 

• 20 almonds or hazelnuts  

• 10 whole walnuts  

• 15 cashews, macadamias, or pecans  

• 4 chestnuts 

• 30 pistachio kernels  

• 2 tablespoons pine nuts 

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Each nut variety provides unique nutritional benefits: 

• Almonds are rich in calcium and vitamin E, which support bone and skin health 

• Walnuts are high in omega-3 fatty acids, supporting brain and heart function 

• Brazil nuts provide selenium, which is an important mineral for immune and thyroid health. Just one Brazil nut per day provides the recommended daily intake (RDI) of selenium for men and women. 

• Cashews contain iron and zinc, supporting immune function and energy level 

• Pistachios are rich in antioxidants (lutein and zeaxanthin), which promote eye health 

• Macadamias offer monounsaturated fats, which help in reducing inflammation 

• Hazelnuts are loaded with folate and vitamin E that promote cardiovascular and cognitive health  

Instead of focusing on one “best” nut, the key is to aim for variety. A good mix of different types of nuts can ensure a broader intake of nutrients and keep your meals or snacks interesting.  

Tips for including nuts in your diet  

• Choose raw or dry-roasted nuts to avoid nuts that are high in added salt, sugar, or oil (e.g. fried) 

• Nuts are energy dense so stick to the recommended 30g per day

Add nuts by:

• tossing them into salads or stir-fried vegetables 

• blending them into smoothies 

• spreading nut butters onto toast/crackers 

• using them as a crunchy topping for yoghurt and breakfast cereals.  

Recipe suggestion Lower carb granola

A handful of health 

Nuts are a versatile, nutrient-rich food that can easily fit into any lifestyle. Whether you’re aiming to improve heart health, manage weight, or simply enjoy a satisfying snack, a daily handful of nuts can make a meaningful difference. 

It’s no secret that eating foods that are high in unhealthy fats, salt and sugar may be harmful to our health. It can also increase the risk for some chronic conditions such as . The latest research shows that regularly eating ultra-processed food could increase your risk of developing type 2 diabetes by 53% ^(1-4).

The  recommend limiting intakes of foods containing saturated fat, added salt, and added sugars (e.g., chips, lollies, chocolate, pizza, soft drinks, and alcohol) to “only sometimes and in small amounts”. The most recent  found Australians consumed over a third (35%) of their total energy (kilojoules) intake from “sometimes” foods, most of which are ultra-processed.

For people living with diabetes, navigating this food environment can be especially challenging. The cost of living with diabetes is already high, and no one should be further burdened by the rising cost of good healthcare. The good news is that small, realistic changes to your eating habits can make a meaningful difference to your health without increasing your food budget, and there are simple ways to get started.

So, what exactly are ultra-processed foods, and how can we reduce our intake?

What are ultra-processed foods and how are they categorised?

Not all processed foods are harmful to health. Instead, they sit on a continuum from unprocessed/minimally processed to ultra-processed.

The art of processing foods is not new. Humans have been doing it for centuries. From cooking raw flesh over open fires to grinding wheat to make flour. Even bottling and preserving fruits and vegetables are forms of food processing.

The process of adding salt and sugar or heating and grinding foods helps extend shelf life. It also makes the food more nutritious and safer to eat. However, in recent times, food processing has taken on a new form. New technology has been created which combines foods with cheap, nutrient-poor ingredients such as additives, flavours, and colours. Such innovation results in highly edible, attractive, and convenient ultra-processed foods. The term “ultra-processed foods” (UPFs) was coined by researcher Dr Carlos Monteiro over a decade ago, when he developed the slightly controversial ¹. Four studies using the NOVA classification system showed that the risk of developing type 2 diabetes could increase by 53% if ultra-processed foods were regularly consumed^(1-4). The NOVA classification system groups foods into four categories based on the degree of processing. The four groups are outlined below:

#1 Unprocessed or minimally processed foods

This includes foods that have been frozen, washed, or pasteurised. Food examples include washed and bagged salads, frozen fruit, and plain milk

#2 Processed culinary ingredients

Such as pressing, grinding, or milling of foods. Examples of food include oils, seeds, nuts, and sugar.

#3 Processed foods

These are foods from either of the first two groups with the addition of salt, sugar, or fat. Food examples include canned fish, some types of bread, and cheeses.

#4 Ultra-processed foods

These foods have undergone extensive processing and include chemicals such as artificial sweeteners, colours, and flavours. They are usually ready-to-eat and don’t need much preparation, such as soft drinks, cakes, biscuits, ice creams, chips and frozen meals including pizzas, pasta dishes, sausage rolls, nuggets, and pies.

Why does processing matter?

One key difference is how processing affects the structure of food. For example, whole grains like oats or brown rice contain a protective outer layer (bran), which provides fibre and helps keep the glycaemic index (GI) lower. When grains are heavily milled or refined—as in instant porridge sachets or quick-cook white rice—this structure is broken down. This results in faster digestion, higher blood glucose spikes, and reduced satiety.

How does processed food affect diabetes?

High intakes of ultra-processed foods have been linked to several factors that may affect diabetes management. This includes consuming more energy (kilojoules or calories) and larger quantities of high-glycaemic index (GI) foods.

A  found that for every 10% increase in energy per day eaten from ultra-processed foods, there was a 15% increase in the risk of developing type 2 diabetes.

If you already have diabetes, excess energy intake can result in an increased waistline and higher insulin resistance. This may mean an increase in medications. It may also increase the risk of long-term diabetes-related complications.

Blood glucose levels

Many ultra-processed foods are low in fibre and high in added sugars. This means they are rapidly digested, raising blood glucose levels quickly. These types of foods have a high glycemic index (GI), which is known to spike blood glucose levels. In contrast, whole or minimally processed foods, particularly those rich in fibre and protein, are more filling (increase satiety) and help stabilise blood glucose levels.

Making healthier food choices doesn’t have to be overwhelming; even small, achievable changes can support better blood glucose management, and there are practical steps you can take today.

A balanced approach: what to eat more of

Rather than focusing only on cutting out ultra-processed foods, a more practical and positive approach is to add more whole, nutrient-dense foods to your diet.

Aim to include more:

• Vegetables and fruit
• Wholegrains (e.g. oats, brown rice, wholegrain bread)
• Legumes (beans, lentils, chickpeas)
• Dairy or alternatives
• Lean protein sources (meat, eggs, poultry, fish, tofu)

Foods that are higher in protein and fibre can help you feel fuller for longer, which may naturally reduce the need for convenience foods and frequent snacking.

Tips to reduce your consumption of ultra-processed foods

1. Reduce temptation and availability 

Out of sight, out of mind! Avoid stocking ultra-processed foods such as cakes, chips, or biscuits in your pantry. Try grocery shopping online, so you are less likely to be tempted by treats and impulse buys. If you go in-store to shop, keep to the outer edges of the supermarket as much as possible, where you will find more fresh foods. The inner aisles of the supermarket are where you will find ultra-processed foods. It is also a good idea to avoid shopping when hungry. This will reduce the temptation of buying treat foods that even appear at the checkout.

2. Be prepared and plan meals

Set aside 20 to 30 minutes on your weekend to plan your meals and shopping list for the week. Taking time to plan your meals will save you money and reduce the number of trips to the supermarket. It will also decrease the likelihood of reaching for ultra-processed ready meals when you get to that ‘5pm panic’.

If you’re stuck for meal ideas, look at the  fact sheet. It is full of breakfast, lunch, dinner, and snack options. If you’re stuck for recipe ideas, look at the great selection of recipes from șÚÁÏÍű.

3. Save time by doubling the recipe

This will cut down the number of times you have to prepare meals during the busy week. Healthy lasagnes, casseroles, and soups make easy, nutritious meals. They are also easy to double quantities and freeze leftovers for another meal.

4. Choose wholegrains where possible

Choose grainy products, such as bread and crackers, instead of wholemeal or white varieties. You can check the of carbohydrate-containing foods using the on the â€™s website, allowing you to find alternatives for your carb intake. 

5. Get savvy with food labels

Food manufacturers are not required to label their food as ultra-processed, but they must list the ingredients used to make that food. Look at the ingredients list to work out whether a product is ultra-processed. Ultra-processed foods usually have five or more ingredients, many of which are not found in a normal kitchen. Examples include monosodium glutamate, soy lecithin, or inverted syrup, just to name a few. Read  for more information.

For more tips about eating well, be sure to check out our Healthy Living section.

Take the next step toward a healthier you

If you’re looking to reduce your intake of ultra-processed foods or want support in making healthier everyday choices, you don’t have to do it alone. Small changes make a meaningful difference, and having the right guidance can help you stay on track.

1800PREVENT (1800 773 8368) is your free, national type 2 diabetes prevention information service, connecting you with trusted support that’s right for you. We’ll help link you to online resources, prevention programs, health coaching, or other local services that can support your health journey. 

Take home messages

• There are four types of processed food categories according to the NOVA classification system. These include minimally/unprocessed, processed culinary, processed, and ultra-processed.
• Research has shown that regularly eating ultra-processed food could increase your risk of developing type 2 diabetes by 53%^(1-4).
• The art of food processing has been around for centuries. It extends shelf life and makes food safer and more nutritious.
• Australians are consuming too many ultra-processed foods in their diets.
• Reducing consumption of ultra-processed foods can lead to better blood glucose management and reduced risk of diabetes-related complications.
• Eat a diet comprised of mostly minimally processed, whole foods such as fresh fruit and vegetables, fresh meat, poultry, eggs, and seafood, and low-GI wholegrains.
• Consider ultra-processed foods as ‘sometimes’ foods, only to be eaten in small amounts, and in moderation.
• There are several helpful resources to help you reduce your ultra-processed food intake listed below.

Where can I get more information?

• Become a FREE member of Diabetes YOUnited. You will be provided with regular news and updates, evidence-based, practical information from health professionals, and support every step of the way.

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References

1. Levy RB, Rauber F, Chang K, Louzada M, Monteiro CA, Millett C, et al. Ultra-processed food consumption and type 2 diabetes incidence: A prospective cohort study. Clin Nutr. 2021;40(5):3608-14.
2. Llavero-Valero M, Escalada-San Martin J, Martinez-Gonzalez MA, Basterra-Gortari FJ, de la Fuente-Arrillaga C, Bes-Rastrollo M. Ultra-processed foods and type-2 diabetes risk in the SUN project: A prospective cohort study. Clin Nutr. 2021;40(5):2817-24.
3. Srour B, Fezeu LK, Kesse-Guyot E, Alles B, Debras C, Druesne-Pecollo N, et al. Ultraprocessed Food Consumption and Risk of Type 2 Diabetes Among Participants of the NutriNet-Sante Prospective Cohort. JAMA Intern Med. 2020;180(2):283-91.
4. Delpino FM, Figueiredo LM, Bielemann RM, da Silva BGC, Dos Santos FS, Mintem GC, et al. Ultra-processed food and risk of type 2 diabetes: a systematic review and meta-analysis of longitudinal studies. Int J Epidemiol. 2022;51(4):1120-41.
5. Moradi S, Hojjati Kermani MA, Bagheri R, Mohammadi H, Jayedi A, Lane MM, et al. Ultra-Processed Food Consumption and Adult Diabetes Risk: A Systematic Review and Dose-Response Meta-Analysis. Nutrients. 2021;13(12).
6. Machado PP, Steele EM, Levy RB, Sui Z, Rangan A, Woods J, et al. Ultra-processed foods and recommended intake levels of nutrients linked to non-communicable diseases in Australia: evidence from a nationally representative cross-sectional study. BMJ Open. 2019;9(8):e029544.

Notes

¹While widely used in research, it’s worth noting that the NOVA system has some limitations, as it classifies foods based on processing rather than nutritional value alone. For this reason, it’s helpful to focus not just on processing, but also on nutrient density—that is, how much fibre, protein, vitamins, and minerals a food provides.

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By Rebecca McPhee, Accredited Practising Dietitian, and Libby Evans, MSc Human Nutrition

This article has been reviewed by șÚÁÏÍű Health Professional Advisory Council (HPAC)

This blog was originally published 3 September 2022.

If you live with diabetes, chances are you’ve heard it before:

“Should you be eating that?”
“Are you allowed cake?”
“I thought people with diabetes can’t have sugar?”

These comments often come up at the worst possible times—birthday parties, Christmas lunch, Easter gatherings, or when you’re simply trying to enjoy a meal out. While usually well-meaning, they can feel intrusive, judgmental, and frankly exhausting.

If you are nodding your head, you are not alone. Diabetes stigma is still very real and is an important topic for discussion.

The problem with “food policing”

As you know, diabetes management is complex, individual, and influenced by many factors—medication, other medical conditions, activity, stress, timing, and overall eating patterns.

Yet people often reduce it to a single moment:
– one slice of cake
– one dessert
– one meal

This kind of “food policing”:

• Oversimplifies diabetes
• Reinforces outdated myths
• Can create shame or guilt around food
• Undermines a person’s autonomy and lived experience

The reality? People with diabetes can include a wide variety of foods in their diet. What matters most is the overall pattern, not one occasion.

Special occasions are part of life

Food is more than fuel—it’s connection, culture, and celebration.

Whether it’s:

• Christmas dinner with all the trimmings
• Birthday cake
• Easter chocolate
• A meal out with friends

These moments matter. Managing diabetes doesn’t mean missing out, it means making informed, flexible choices that work for you.

What to do when someone comments?

Having a few go-to responses can make these situations easier. The goal isn’t to argue, it’s to set boundaries, educate (if you want to), or simply move on.

Calm and confident

• “I’ve got it under control, thanks”
• “I work this into my plan”
• “I know how this affects me”

 Light but firm

• “If I had a dollar for every time I heard that
”
• “Good thing you’re not my dietitian!”
• “I can assure you, I’ve done this before”

Educational (if you feel like it)

• “People with diabetes can eat all kinds of foods, it’s about balance”
• “It’s not just about sugar; there’s a lot more to it”
• “One food doesn’t define my health”

Boundary-setting

• “I’d rather not talk about my food choices”
• “I appreciate your concern, but I’ve got this”

And sometimes, the best response is no response at all.

The bigger picture: tackling stigma

Comments like “should you be eating that?” might seem small, but over time they contribute to:

• Feeling judged or watched
• Anxiety around eating in public
• Misunderstanding of diabetes in the wider community

Reducing stigma starts with awareness:

• Diabetes is not caused by a single food
• Management looks different for everyone
• People living with diabetes are the experts in their own care

Remember:

You don’t need to justify your food choices.
You don’t need permission to enjoy a celebration.
And you don’t need to carry the weight of other people’s misunderstandings.

By Rebecca McPhee, Accredited Practising Dietitian

When you’re living with diabetes, you know how much the right lunch can help keep your energy up and your blood glucose steady. The good news? Eating well doesn’t have to be boring or complicated. These lunch ideas are easy to make, delicious, and built from everyday ingredients you can find anywhere.

Perfect for school lunch boxes, busy days on the go, or simply refreshing your weekly meal rotation, they’re nutritious, satisfying, and designed to help you feel your best throughout the day.

1. Mini frittata cups

• What’s inside: Eggs, leek, pumpkin, feta cheese, and herbs baked in a muffin tin.
• Why it works: Portable protein boost, easy to pre-make and freeze.

2. Quinoa, chickpea & tuna salad

• What’s inside: Cooked quinoa, chickpeas, tuna in springwater, cherry tomatoes, cucumber, avocado, a drizzle of oil olive and a squeeze of lemon.
• Why it works: Low GI carbs, and healthy fats for sustained energy.

3. Yoghurt & berry bento

• What’s inside: Greek yoghurt, blueberries, strawberries, and a sprinkle of Granola.
• Why it works: Protein-rich, fresh, and naturally sweet without added sugar.

4. Rice paper roll salad

• What’s inside: Iceberg lettuce, tofu or chicken, cucumber, capsicum, carrot, and coriander.
• Why it works: Fresh, hydrating, and easy to portion.

5. Lower carb pizza

• What’s inside: Low carb wrap, tomato passata, sliced capsicum, button mushrooms, grated cheese.
• Why it works: Pizza appeal, but with more fibre and less refined flour.

6. Veggie & cheese skewers

• What’s inside: Cherry tomatoes, cucumber rounds, cheese cubes, and wholegrain crackers on the side.
• Why it works: Well balanced with carbs, protein, and fibre.

7. High protein chicken pumpkin lentil soup (Thermos)

• What’s inside: Chicken, pumpkin, diced carrot, lentils, zucchini, baby spinach, and vegetable stock.
• Why it works: Warm, filling, and a great source of slow-release carbs.

8. Cottage cheese, egg & veggie dip box

• What’s inside: Cottage cheese, a boiled egg, carrot sticks, celery, and capsicum strips, with a few wholegrain crackers.
• Why it works: Low-carb, high-protein snack lunch.

9. Meatballs (cold or warm)

• What’s inside: Meatballs made with lean beef mince, oregano, garlic, grated zucchini, grated carrot, grated onion and almond meal. Why it works: Comfort food made with lean protein.

10. Veggie sticks, wholegrain crackers, and hummus

• What’s inside:  veggie sticks, wholegrain crackers, and hummus
• Why it works: High fibre, low GI, source of plant protein

Christmas is all about gathering around the table with friends and family, and what better way to celebrate than with a spread that’s both festive and nourishing? Whether you’re looking for vibrant salads, flavour-packed mains, or fun, healthy treats for the kids, there’s something here for everyone. From colourful veggie Christmas trees and jewelled quinoa with salmon to sweet strawberry Santa hats and spiced nuts, these ideas will help you serve up a feast that feels indulgent without compromising on health.

Barley, cherry & fetta salad

Chicken Kofta with Watermelon & Feta Salad

Veggie Christmas trees

BBQ Chicken Drumsticks with Summer Green Salad

Jewelled Quinoa with Salmon

Barbecued Salmon with Brazilian Vinaigrette

Christmas spiced nuts

Christmas santa strawberry hats

Watermelon Christmas trees

Chocolate fudge balls

A new range of tasty, balanced meals developed by chefs and nutrition experts is now available at thanks to a partnership between Youfoodz and șÚÁÏÍű. 

The new Healthy Balanced Range aims to make life easier for Australians living with, or at risk of diabetes, thanks to innovative work with the nation’s top ready-made meal company.  

The meals are prepared with fresh, whole ingredients and are ready in minutes with classics such as Roast Chicken in Capsicum Sauce, and Roast Beef and Minted Gravy plus culinary delights from Europe, Asia and the Middle East. 

The new Healthy Balanced range of 25 fresh meals was developed in collaboration with nutrition experts from șÚÁÏÍű, and every meal aligns with șÚÁÏÍű’s food and nutrition guidelines – no counting, no planning, just balanced meals that taste great. 

Youfoodz, will also donate 50 cents from the sale of every meal to șÚÁÏÍű to help the organisation continue its important work for people living with, and at risk of, diabetes. 

șÚÁÏÍű Group CEO Justine Cain said the partnership is designed to make it easier for people living with diabetes to make healthy food choices.  

“Living with diabetes means making lots of daily decisions. The new Healthy Balanced range is designed to take out the stress without compromising on taste” Ms Cain said.  

“This is a new era of how we support people living with diabetes with practical, real-world solutions to make life that little bit easier. 

“We all live busy lives, so it’s really important for people to have options for healthy eating for days when cooking just isn’t on the cards.” 

Youfoodz Managing Director Rajah Augustinraj said the company is proud to partner with șÚÁÏÍű to support the diabetes community and provide a great new range of meals. 

“At Youfoodz, we’re all about providing fresh, healthy ready meals for Australians living busy lives. The new Healthy Balanced range is made with wholesome Aussie ingredients, loaded with natural proteins and packed with fresh veggies in every pack,” he said.

“We’re also proud to support the important work of șÚÁÏÍű by donating 50 cents from every meal to make healthy eating easier for all Australians. It’s a choice our customers can feel really good about.”    

șÚÁÏÍű’s Accredited Practising Dietician Rebecca McPhee said the fresh meals are made with quality ingredients and unlike many ready-made options are low in sodium.   

“They’re a great lunch choice for busy people on the go, or an easy dinner solution a few nights a week,” Ms McPhee said. 

“As with any healthy eating plan, variety is key, and this range offers something for everyone.”  

“With calorie and carbohydrate-controlled portions plus a good balance of protein and fibre, the guesswork is taken out of healthy eating, helping you stay satisfied and on track.” 

The Health Balanced Range meals are available from the Youfoodz website and all of the meals which meet the șÚÁÏÍű nutritional guidelines can be identified by a șÚÁÏÍű logo. 

șÚÁÏÍű recommends people living with diabetes consult with their health professional about their individual dietary needs. 

For more information, visit diabetesaustralia.com.au. 

About șÚÁÏÍű 

șÚÁÏÍű is the national organisation supporting all people living with, or at risk of, diabetes. The organisation works in collaboration with members, consumers, health professionals, researchers, and the community to put people first and drive better outcomes. 

For more information, visit www.diabetesaustralia.com.au. 

Looking to improve your diet without giving up the foods you love? Making small, smart swaps is a simple and sustainable way to boost your nutrition. Rather than eliminating entire food groups, try replacing less nutritious ingredients with healthier alternatives that still satisfy. These seven easy food swaps can help you cut down on carbs, sugar, and saturated fats, while adding more fibre, protein, and flavour to your meals.

Swap white flour for almond flour

Why? Almond flour has significantly less carbohydrate and more protein and fibre than white flour.

Plain white flour per 100g contains 73.2g of carbohydrate compared to almond flour which contains 5.1g of carbohydrate. Per 100g, almond flour also contains double the protein and quadruple the fibre compared to white flour.

Tip: Use almond flour in baking and crumbing meat such as nuggets and schnitzel.

Swap pasta for spiralised vegetables

Why? Using spiralised zucchini, carrots, beetroot, or cucumber significantly lowers the carbohydrate intake of a meal, and increases vegetable serves.

Dry pasta per 100g contains 65.1g carbs compared to zucchini ‘zoodles’ which contain 1.7g/100g.

Swap sausages for kofta

Why? Compared to sausages, koftas are lower in saturated fat and higher in protein. Use lean beef, pork, chicken or turkey mince instead of lamb mince to make the koftas. Sausages, per 100g, contain 14.5g protein and 8.7g saturated fat, compared to a kofta made with chicken mince which contains 19.2g protein and 1.8g saturated fat.

Swap Baji mix or roasted nuts for spicy, dry roasted nuts

Why? Baji mix and roasted nuts are delicious and moreish but contain a lot of fat and therefore calories.

Tip: Make your own spicy nut mix by heating two teaspoons of olive oil in a pan and some spices such as ground cumin, coriander, chilli and salt spicy or Moroccan spice mix. Stir until fragrant. Add one cup of raw nuts and stir until well coated in the spice mix and starting to turn a brown colour. Remove from the heat as soon as you start to smell the nuts roasting. Careful not to burn them!

Swap lasagna sheets for eggplant and zucchini slices

Why? Using eggplant and/or zucchini slices instead of lasagna sheets significantly lowers the carbohydrate intake of a meal and increases vegetable serves.

Tip:

Swap toasted muesli for natural, untoasted muesli

Why? Untoasted, natural muesli contains less fat than toasted. Better yet, make your own muesli at home with some whole oats and your favourite nuts and seeds. Try one of our recipes below.

Pecan Maple Granola with Greek Yoghurt & Blueberries

Lower Carb Granola

By Accredited Practising Dietitian, Rebecca McPhee

Plant-based diets are becoming increasingly popular, and for good reason. They’re rich in vitamins, minerals, antioxidants, and fibre — all of which support heart health, gut health, and overall wellbeing. For people living with diabetes, a plant-based approach can also offer benefits such as improved blood glucose management, weight control, and reduced risk of long-term complications.

It doesn’t mean you need to go 100% plant-based, unless you are following a vegetarian or vegan diet. Animal proteins like fish, chicken, lean red meat and eggs can still be part of a healthy, balanced diet. The goal is simply to get more vegetables, legumes, and fruit onto your plate.

However, there’s one important piece of the puzzle: managing carbohydrate intake. Many plant-based foods, such as fruits, some vegetables, whole grains, and legumes, are healthy but naturally higher in carbs.

The goal isn’t to avoid carbs altogether but to choose them wisely, manage portion sizes, and pair them with protein, healthy fats, and plenty of fibre. That way, you get all the benefits of a plant-rich diet without sending your blood glucose on a rollercoaster ride.

The benefits of adding more plants to your diet

• Better heart health: Plant foods are naturally lower in saturated fat and higher in fibre, both of which support healthy cholesterol and blood pressure levels.
• Stable energy: Whole plant foods release energy more slowly, thanks to fibre, which helps avoid sharp blood glucose spikes.
• Weight management: Plant foods are high in fibre making them filling so you are likely to eat less and maintain a healthy weight.
• Gut health: A variety of plant foods nourishes good gut bacteria, which play a role in inflammation and overall metabolic health.

Carbs and plant-based eating: striking the balance

Not all carbs are created equal. The key is choosing quality carbs (low GI) in the right amounts:

1. Choose whole grains: Swap white rice and pasta for lower-GI options such as quinoa, pearl barley or buckwheat.
2. Embrace legumes: Lentils, chickpeas, and beans are excellent sources of plant protein and fibre. Aim for a maximum of 1/3 to 1/2 cup per meal rather than large servings.
3. Fill half your plate with non-starchy vegetables: Leafy greens, capsicum, zucchini, eggplant, mushrooms, and broccoli are low in carbs but high in nutrients and fibre.
4. Include fruit, but portion caution: Include two serves of portioned, seasonal fruit each day. Berries are a lower carb choice and rich in antioxidants and fibre.
5. Try plant protein and healthy fats: Plant protein such as tofu, tempeh plus healthy fats such as nuts, seeds, and avocado add balance, helping you feel satisfied and stabilising blood glucose levels.

Putting it into practice

• Build meals around vegetables, legumes, then add smaller portions of whole grains if desired. Finish it off with a serve of lean protein and good fats.
• Experiment with lower-carb swaps such as cauliflower rice, cauliflower mash or zucchini noodles to enjoy variety without overloading on carbs.
• Plan snacks that combine carbs with protein or fat — for example, apple slices with 100% peanut or almond butter, or hummus with veggie sticks.

By Rebecca McPhee, Accredited Practising Dietitian