33% of a balanced diet*

* Vegetables is one half of the Fruit and Veg food group which makes 33% of a balanced diet.


Diabetics are much safer with the veg section of fruit and veg. Whilst there are some sweet veg around, they aren’t as common as the sweet fruits.

One of the reasons why you’re supposed to eat fruit and veg, is to get a good mix of naturally sourced nutrients. These are important for diabetic dieting as it helps keep your diabetes under control & reduce your symptoms.

So it is essential to get a good mix.

Apart from salads, veg tends to be cooked. Unfortunately cooking can reduce the nutrients in the veg dramatically.

So what’s the best way to eat from the vegetables food group?

  • Eat them raw.
    Simply wash and enjoy. You can also chop them finely or grate them to top a dish.
  • Lightly steam them.
    The best way to do this is with a steamer. They soften the veg and retain more nutrients than boiling.
  • In the oven.
    Roast, bake or casserole them. Try adding them to lasagne, pasta bakes or vegetarian casseroles.
  • Try grilling veg.It’s quick and retains more nutrients than boiling. Grilling vegetables can add great textures to recipes.
  • Try not to boil them!
    Whilst convenient, this is the worst option . If you want quick, soft veg, consider buying a steamer.

Why not check out the Vegetables Video Recipes on the Healthy recipes page for an easy to follow guide on cooking healthy foods for diabetics:

Click Here and Disover the Diabetic Recipes on the Healthy Recipes Page.

When’s the best time to buy Vegetables?

The best vegetables (taste and health wise) are FRESH, LOCAL & IN SEASON.

So here is a list of vegetables and their general seasons to help you buy fresh, seasonal veg:

NOTE – Some vegetables may appear more than twice if they grow and ripen in more than one season. Often this happens when there are several different varieties of the same vegetable.

Season Veg
Spring Broad Beans Sprouting broccoli Green Cabbage New carrots Cauliflower
Spring onions Peas Radishes Spinach Watercress Asparagus Lettuce Onions Greens
Summer Beetroot Broad beans Carrots French beans Runner beans Courgettes
Cucumber lettuce Mangetouts Peas New potatoes RadishesSpinach
Tomatoes Bell Peppers Eggplant Okra Onions
Corn on the Cob
Autumn Sprouting broccoli Green, Red & White Cabbage Cauliflower Celery
Corn on the cob Leeks Marrows Spinach Tomatoes Watercress Cucumbers Greens Squash Bell Peppers Okra
Winter Broccoli Brussels Sprouts Green, Red & White Cabbage Celery Leeks
Parsnips Swedes Beets Carrots Sweet Potatoes
Winter Squash

Remember, whilst the 5 a day plan is useful, don’t follow it religiously. Just like the grains group, fruit and veg have to form a third (roughly 33%) of your daily diet.

And it is more important to have a balanced diet than an unbalanced one with your 5 a day!

Try combining fruit and veg with your meals at home and everywhere you go.

Return from Vegetables to Food Groups.

Or Click here to head to the next section, Fatty Acids.