Follow our super easy seven-day meal diary to help avoid deadly diabetes

MORE than four million people have diabetes in the UK.

It is caused by the pancreas not producing enough insulin, so sugar in the blood cannot be broken down.

People who fail to control their diabetes are at risk of heart disease, stroke and kidney disease.

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But the most common form, Type 2 diabetes, can be controlled and even prevented by lifestyle and diet.

Actor Tom Hanks, has spoken about his diagnosis and how he will tackle his diet to manage the condition.

Here, Sun nutritionist AMANDA URSELL explains how to keep diabetes at bay with a seven-day meal plan.

Consult your doctor before changing your diet and always take your medication.

Monday

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BREAKFAST

Egg on toast: Scramble 2 eggs with 2tbsp semi-skimmed milk. Serve with a slice of granary toast and grilled tomatoes.

Snack: 20g dark 70% cocoa chocolate and a banana.

LUNCH

Tuna salad: Mix 1tsp of olive oil, 2tsp of white wine vinegar and 1tsp of finely cut spring onion.

Cut 4 new boiled potatoes into quarters and add a handful of steamed, cooled French beans, a chopped tomato and 50g of tuna canned in spring water.

Season, top with a hard-boiled egg and two chopped black olives.

Snack: Handful of unsalted almonds and an apple.

DINNER

Pasta: Cook 70g dry weight of pasta.

Spray non-stick pan with a little oil, add ½ onion – peeled and chopped, ¼ fresh chopped chilli, 1 clove crushed garlic, handful of broccoli florets and ½ tin of chopped tomatoes.

Stir- fry on high heat for 5 minutes.

Add to cooked pasta and toss, sprinkle with a 1tbsp of parmesan. Serve with a side salad.

Tuesday

9

BREAKFAST

High fibre cereal: Mix 40g of bran flakes with 1 chopped apple and 1 sliced banana.

Serve with 1% fat or semi-skimmed milk.

Snack: 150g pot of low-fat Greek yoghurt with berries.

LUNCH

Chicken and avocado wrap: Put handful of chopped watercress in a tortilla wrap, followed by 100g of lean roasted chicken breast roughly sliced into smallish pieces, ½ small diced avocado, 1 chopped tomato and 1 chopped spring onion. Season, fold in the sides of the tortilla, roll up and enjoy.

Snack: Handful of mixed seeds and an apple.

DINNER

Roasted salmon fillet: Brush 1x100g salmon fillet with olive oil and sprinkle with crushed garlic, fresh rosemary needles, sea salt and black pepper.

Roast for 20mins at 175C.

Serve with a squeeze of lemon juice and 2tbsp of cooked brown rice mixed with 1 chopped spring onion.

Wednesday

9

BREAKFAST

Mushroom and poached eggs: Grill 2 Portobello mushrooms and 1 tomato sliced in half.

Serve with 2 poached eggs and 1 slice of rye toast.

Snack: Two oatcakes with ricotta cheese and a satsuma.

LUNCH

Baked potato with beans: Bake or microwave 1 medium-sized potato. Split open and fill with 3tbsp of baked beans.

Choose reduced sugar and salt beans if possible and serve with a large side salad.

Snack: Slice of wholemeal bread with peanut butter and a pear.

DINNER

Chilli prawns: Sauté 1 small crushed garlic clove, 1 chopped spring onion, handful mange tout and ½ a deseeded sliced chilli for about 2 minutes.

Add 100g of cooked prawns and ½tbsp of sweet sherry. Season and stir-fry for another 2 minutes.

Cook 60g dry weight brown rice. Mix everything in with the cooked rice and serve immediately.

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Thursday

9

BREAKFAST

Fruity porridge: Mix 40g of oats with 200ml of skimmed or semi-skimmed milk and cook in the microwave or on the hob. Serve with some mixed berries and honey.

Snack: Skinny latte with a banana.

LUNCH

Salmon pate: Mix 60g canned drained salmon, ¼ tsp Dijon mustard, 2tbsp low-fat soft cheese, 1tbsp chopped parsley, a squeeze of lemon juice and some black pepper.

Serve spread on 2 slices of toasted sourdough, rye bread or granary bread.

Snack: 150g serving of plain fat-free Greek yoghurt mixed with chopped fruit such as a nectarine or pear.

DINNER

Steak with rocket leaves: Chargrill 150g fillet steak to preference.

Just before serving, place a handful of rocket on top of the steak and drizzle with 1tsp of extra virgin olive oil and 1tsp balsamic vinegar.

Serve with 2tbsp cooked new potatoes, which have been sliced and put under a medium grill for 2-3 minutes per side.

Friday

9

BREAKFAST

Autumn fruit salad: Simmer 300g mixed dried fruit with 200ml water, orange zest and juice to make 3tbsp of compote.

Top with 100g fat-free Greek yoghurt. Sprinkle with toasted seeds or nuts.

Snack: Two oatcakes with reduced-fat hummus.

LUNCH

Turkey on granary: Toast 2 slices of granary bread and spread with Dijon mustard. Lay on top of one slice 100g of cold, sliced roasted turkey and lots of cucumber.

Sprinkle with the finely chopped green top of 1 spring onion. Season with black pepper and serve.

Snack: Handful of mixed nuts and dried apricot.

DINNER

Roast trout fillets: Lightly dust 100g of trout fillet with seasoned flour and pan-fry in 1tsp of oil for 2 minutes.

Put on a baking tray squeezed with lemon juice.

Bake with 2 halved tomatoes at 175C for 10 minutes.

Serve with lots of steamed green beans and 2tbsp of boiled new potatoes drizzled with balsamic glaze.

Saturday

9

BREAKFAST

French toast: Whisk 1 egg with a pinch of cinnamon, brown sugar and nutmeg.

Dip 2 slices of stale granary bread into the mix. Fry in a little oil for 2-3 minutes a side.

Serve with a blob of low-fat plain fromage frais and some fruit.

Snack: Handful of cashews with dark chocolate buttons.

LUNCH

Crab pitta: Mix 1tbsp reduced-fat crème fraiche with 1tbsp tomato purée.

Stir in 100g fresh/canned crab meat, 1 chopped spring onion, chopped coriander and some finely diced cucumber. Stuff into a small wholemeal pita with lettuce. Serve extra crab mix on the side.

Snack: Two slices of fruited tea bread.

DINNER

Chicken with lemon and noodles: Heat 70ml chicken stock in a wok, add 100g skinless chicken breast cut into thin strips.

Gently poach adding ½tsp of green peppercorns, 3 sage leaves and 1tsp lemon zest.

After 2 minutes, remove chicken and reduce stock.

Away from the heat stir in 1tbsp of low-fat yoghurt and a squeeze of lemon juice.

Add chicken and simmer for 4 minutes. Serve with 70g pre-cooked weight of boiled noodles.

Sunday

9

BREAKFAST

Lazy yoghurt: Cut up 3 of your favourite fruits and mix with 150g low-fat Greek plain yoghurt.

Sprinkle with toasted seeds or nuts. Pumpkin seeds or toasted almonds taste great.

Snack: Handful of mixed seeds and raisins.

LUNCH

Roast dinner: Serve 120g of roast lean meat (lamb, beef, chicken or turkey) with a large serving of your favourite steamed vegetables and 2 small roast potatoes and gravy.

Snack: Slices of melon.

DINNER

Mushroom omelette: Whisk 2 eggs and season. Heat 1tsp olive oil in a small pan and sauté a handful of fresh button mushrooms with the lid on for 5 minutes.

Heat a non-stick frying pan, brush with oil and pour in the egg mix. Shake the pan well.

Add the mushrooms.

Once cooked through, serve with 1 slice of sourdough bread and a tomato salad.