Mood, Food, Move and Me

‘Mood, Food, Move and Me’ is shorthand for the holistic approach Diabetes NSW & ACT recommends for managing diabetes so you can live well.

Whatever your age, whatever type of diabetes you live with and whatever stage it’s at, if you pay attention each day to your mood, the food you eat, how you move and your medical condition, you will always be aware of the adjustments you need to make to live well with diabetes.

Mood, Food, Move and Me are all connected – each one has a beneficial effect on the others.

It works something like this: moving and eating properly will help you to stay in a buoyant mood. If you’re in a good mood you’ll feel more like moving and eating well. That, in turn, will make you better equipped to keep up your testing and medications, so that the challenges of life with diabetes are more easily met.

Across the website you’ll find useful tips and information relating to each of these areas. It will be easy to spot,  as one or more of these icons will be displayed on the page.

We hope you find this an easy approach to follow and it helps you to manage your diabetes and live well.

MoodIcon for MoodFoodIcon for FoodMoveIcon for MoveMeIcon for Me



Whatever type of diabetes you have, dealing with it can be very demanding. It’s little wonder that sometimes you can begin to feel like it’s all too hard to cope.

We know how tough it can be – but getting into the right mindset can really help you live well with diabetes. You will find that when your mood is right, managing your nutrition, exercise and your medication all gets a little easier.

Its important to remember your are not alone. You may find it helpful to connect with others sharing similar experiences through a local diabetes support group or one of our many events.

The information in these factsheets may also offer you some good tips for managing your emotional health.

Mindfulness can help lift your mood

Try these three simple tips to get into a more positive frame of mind:

  • When you feel stressed, take time to stop, breathe deeply and be mindful of what’s around you. What can you hear or see or smell?
  • Listen out for birds singing, listen to a lovely piece of music, smell a flower or the fresh air or a piece of ripe fruit.
  • Just close your eyes for a few minutes and think of something beautiful in nature or of someone you love, or a friend or pet who makes you smile.

Reach out to others if you need to talk

You’re family and friends are there to support you and Diabetes NSW & ACT is here to help as well.  If you need help lifting your mood call our Helpline on 1300 342 238. Our friendly team are here to help you look after all aspects of your health and emotional wellbeing.

Read more articles relating to ‘Mood’.


Eating a good range and the right amounts of nutritious foods is a key part of living well with diabetes. But getting your diet right can be a challenge. There’s so much to think about: calorie and carb counting, portion control, and balancing all the food groups on your plate.

Don’t feel pressured to get everything right straight away. Start with one aspect of your diet and once you’ve mastered, that move onto something else.

To help you get started check out our factsheet Food choice for people with diabetes, our hints for healthy cooking as well as our full range of delicious recipes.

Some other useful tips include:

  • Try re-sizing the amount of protein you eat. The chances are you’re eating too much meat, so try to balance this with more colourful food on your plate, such as sweet potato, spinach, beetroot and salad. The more colours on your plate, the better.
  • Add a small portion of wholemeal rice or pasta or the tasty nutty flavour of chickpeas.
  • Substitute water for soft drink, or, as you reach for a second glass of wine, go for the sparkling mineral water instead.

You’ll find, when you get into the swing of it, that managing a healthy diet isn’t as hard as you thought it would be – and healthy eating is great for the whole family.

Remember, food is part of our holistic approach to living well with diabetes. Eating a healthy diet can help lift your mood, which makes it easier to do regular exercise and stay on top of monitoring your glucose levels and medications.

Read more articles relating to ‘Food’.


Moving for at least 30 minutes a day makes a big difference to your health and wellbeing. It also helps lift your mood. So try to make time for it and be a conscious of moving a little more each day.

You don’t need to go to the gym or run a marathon, you just need to take a few more steps and move a little bit more than you did yesterday.

Tips to help you get moving

  • Why not break your 30 minutes of moving into three 10-minute sessions. You don’t even need to leave home. You could walk up and down the hallway or your driveway for 10 minutes, or walk from the front door to the gate and back half a dozen times.
  • While you’re doing that, admire the trees and plants, listen to the birds and be mindful of your senses. Or think about how to make your next meal more colourful.
  • To make movement more interesting, mix things up a bit. Try strengthening your muscles and bones by lifting a can of tomatoes or baked beans 10 times with each arm.
  • Better still, find a buddy and get out together. Walk to the cafe for a coffee or cup of tea, sit up and down on a bench 10 times – a bus stop is perfect for this– or park your car a couple of streets away from the shopping centre and walk there.

Moving more will help you enjoy your food more, put you in a brighter mood and make it easier to deal with your routine of medications and testing.

Read more ‘Move’ related articles.


‘Mood, Food, Move and Me’ are all important aspects of our holistic approach to helping you live your life with diabetes.

‘Me’ may be at the end of the list, but it’s ‘Me’ that should always come first.

‘Me’ is all about being in control of your health. It’s about being in touch with your diabetes and how it impacts you, so you can manage it, avoid complications and live well.

What does ‘Me’ involve?

Me involves monitoring and understanding your diabetes, including:

  • Checking your BGLs
  • Knowing your HbA1c
  • Seeing your doctor and healthcare team regularly
  • Keeping up to date on developments in treatment or lifestyle guidelines
  • Learning about new technologies and how they might make things easier for you.
  • Managing your Annual Cycle of Care
  • Understanding the difference between being registered on the NDSS and being a member of Diabetes NSW & ACT.

Managing your health and medication routine can feel stressful at times, but healthy eating, regular movement and keeping your mood optimistic can all help to make it easier.

Read more articles relating to ‘Me’.

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