You need to take your diabetes medicines as directed by your doctor, so they work properly.

Tips for remembering to take your medicines correctly:

• take it at the same time every day
• use a weekly pill box with separate compartments
• mark it on a calendar or using an alarm on your mobile phone.

Discuss with your doctor what a healthy weight is for you. They can advise what steps you can take to achieve and maintain a healthy weight. Aim for small goals and work to achieve these.

Use the BMI calculator to measure your progress.

Find an accredited practicing dietitian.

Aim to do 30 minutes of moderate physical activity most days. Every day is even better. This can be as simple as going for a brisk walk.  Build up slowly. Set small goals such as walking around the block and then add more as you are able.

Get tips on exercising after a heart attack.

Variety is the key to healthy eating. When planning your meals for the week, make sure you include a variety of foods.

• Plan your main meal around vegetables. Add an extra serve of vegetables to each main meal.
• If you have pasta one night, go for something else another night -  try brown rice with fish, couscous with chicken, or steak with vegetables another night.
• Add legumes (beans, peas or lentils) to meat or poultry dishes.This adds more vegetables and makes the meat go further, saving money.
• Include a handful (30 g) of unsalted nuts every day. Have as a snack or add to your favourite stir-fry or breakfast cereal. 

Healthy snacks include chopped up vegetables and fruit, reduced fat natural yoghurt and unsalted nuts.

Check out our top heart-healthy eating tips and find healthy recipes for inspiration. 

These foods are high in salt, sodium and/or saturated fats. Avoid them by planning healthy main meals, and having healthy snacks on hand.

Plan your main meals for the week, rather than trying to come up with an idea after a busy day. Build your main meal around the vegetables, and aim for a variety of foods over the week.

Keep healthy snacks on hand. Ideas include:

• chopped salad vegetables
• a small handful of plain, unsalted nuts
• a pot of reduced fat yoghurt (plain or flavoured)
• wholegrain or wholemeal crispbread with sliced tomato and pepper.

 Find more of our healthy meal and snack ideas.

Watch your portion size.

Carbohydrates like rice and pasta can be easy to over-serve. At your main meal keep to ½ to one cup (cooked) and load up instead on vegetables.

The same applies to proteins. Use the palm of your hand to help guide you to a better portion of meat, fish and chicken.

Read about carbohydrates in your diet and choosing healthy proteins.

Healthier choices include canola, sunflower, soybean, olive, sesame and peanut oils. Avoid using butter, other dairy blends, lard, copha or cooking fats. 

Read more about choosing healthier fats and oils.