Healthy Eating. a pictorial guide

Transcription

1 Healthy Eating a pictorial guide

2 This booklet explains healthy eating and food choices. It is suitable for all adults and teenagers, including people with diabetes and those wanting to lose weight. It is intended to be used with advice from your dietitian. Diabetes WA is the leading charity and peak consumer body representing people with diabetes in Western Australia and providing vital support and information to the community about diabetes. Visit for more information. The National Diabetes Services Scheme The National Diabetes Services Scheme (NDSS) provides subsidised products, information and support services to people with diabetes across Australia. People who are registered with the NDSS can access a range of free and subsidised products to assist with their diabetes management including: Subsidised testing strips for monitoring blood glucose levels Free insulin syringes and pen needles (for those needing insulin or Exenatide) Information and support free diabetes Infoline Access to Aboriginal health workers and health professionals to answer questions on diabetes. We would like Aboriginal and Torres Strait Islander Australians to register with the NDSS so we can support them better with their diabetes. NDSS registration is free and available to all Aboriginal and Torres Strait Islander people who have been diagnosed with diabetes by a doctor. Talk to your Aboriginal health worker or doctor for more information about how to register. The printing of this resource was funded through the National Diabetes Services Scheme. Acknowledgement This resource has been developed by Diabetes Australia Vic.

3 Contents Healthy eating is important 4 Symbols 5 Breads and cereals 6 7 Fruit 8 Vegetables 9 10 Legumes 11 Dairy foods Meat and alternatives Fats Drinks 18 Alcohol 19 Portion control Meals Take-away foods Snacks Daily needs Sample meal plan Healthy cooking methods 36 Low cost healthy foods 37 Diabetes Australia Vic would like to thank the Aboriginal people who appear in this booklet, and acknowledge Sharon Thorpe and Jennifer Browne, Victorian Aboriginal Community Controlled Health Organisation, for their help in the production of this booklet.

4 Healthy eating is important Eating healthy foods can help to control your blood glucose levels, cholesterol and blood pressure. It can also help you to achieve a healthy weight and waist circumference. To be healthy: Eat a variety of foods from each food group Eat more high fibre foods Eat less high fat foods Eat less salt Eat less sugar Eat smaller meals Drink less alcohol Be more active

5 Symbols Fat, 1 teaspoon = 5g Added sugar, 1 teaspoon = 5g Fibre = 5g foods suitable to eat every day foods to limit to special occasions 5

6 Breads and cereals 6 These are low in fibre and/or high in sugar

7 Breads and cereals Eat 3 6 serves daily 1 serve is: ½ cup cooked rice or pasta ½ cup 2 ¼ 3 cup cereal Eat wholegrain and high fibre types more often 7

8 Fruit Eat 2 serves every day 1 serve is: Eat fresh fruits more often 8

9 Non-starchy vegetables Eat at least 5 serves every day 1 serve is ½ cup of cooked vegetables OR 1 cup of salad vegetables Eat fresh vegetables more often 9

10 Starchy vegetables Eat 1 serve most days ½ of a medium piece of sweet potato OR ½ of a medium potato ½ cup of corn kernels 10

11 Legumes Eat at least 2 serves every week 1 serve is ½ cup of: kidney beans chick peas lentils 4 bean mix baked beans Add legumes to soups and casseroles Choose no added salt or salt reduced products 11

12 Dairy foods 12 These are high in fat

13 Dairy foods Eat 2 4 serves daily 1 serve is: 200g yoghurt 250ml milk 2 slices of cheese Eat low fat dairy foods 13

14 Meat and alternatives 14 These are high in fat

15 Meat and alternatives meat, chicken, fish, eggs, tofu, legumes Eat 2 3 serves daily Eat 3 serves each week of oily fish including fresh salmon, mackerel, herring, tinned salmon and sardines The palm of your hand is 2 serves Eat low fat meats/alternatives 15

16 Unhealthy fats 16 These fats are not good for your heart, so try to eat less of these

17 Healthy fats These fats are good for your heart, but use in small amounts if you are overweight (no more than 1½ tablespoons per day) 17

18 Drinks Water is the best drink These are low in sugar Drinks These are high in sugar 18

19 Alcohol Have no more than two standard drinks each day, with some alcohol free days each week. 100ml wine 285ml beer 60ml port/sherry 30ml spirits These are all one standard drink 19

20 Portion control a a Eating smaller meals can help to control your blood glucose levels and can help you to lose weight Try using a smaller plate 20

21 Your plate Rice, pasta, starchy vegetables or bread should take up ¼ of your plate Non-starchy vegetables or salad should take up ½ of your plate Meat and alternatives should take up ¼ of your plate 21

22 Breakfast These are high in fat and low in fibre 22

23 Breakfast These are low in fat and sugar and high in fibre 23

24 Light meal These are high in fat and low in fibre 24

25 Light meal These are lower in fat and higher in fibre text... 25

26 Main meal These are high in fat and low in fibre 26

27 Main meal These are lower in fat and higher in fibre 27

28 Take-away foods These are very high in fat and sugar and low in fibre 28

29 Take-away foods This is a healthier take-away choice Stir-fried chicken and vegetables with 1 cup of cooked rice 29

30 Snack foods These are high in fat and/or sugar 30

31 Healthy snacks These are lower in fat and sugar 31

32 Daily needs Breads and cereals (bread, cereal, rice, pasta, noodles): 3 6 serves Meat and alternatives: 2 3 serves Vegetables and salad: 5 or more serves 32

33 Fruit: 2 serves Dairy (choose low fat milk, yoghurt or cheese): 2 4 serves This is an example of an average person s daily food needs For your own food needs, talk to your dietitian 33

34 Sample meal plan Breakfast Mid-morning snack (2-3 hours after breakfast) Lunch (2-3 hours after mid-morning snack) Afternoon snack (2-3 hours after lunch) Dinner (2-3 hours after afternoon snack) Supper (2 hours after dinner if feeling hungry) 34

35 Sample meal plan Breakfast Mid-morning snack (2-3 hours after breakfast) Lunch (2-3 hours after mid-morning snack) Afternoon snack (2-3 hours after lunch) Dinner (2-3 hours after afternoon snack) Supper (2 hours after dinner if feeling hungry) 35

36 Healthy cooking methods 36

37 Low cost healthy foods Shop at markets and greengrocers. Food items are often cheaper around closing times. Buy fruit and vegetables that are in season. They are often cheaper and taste better. Serve smaller amounts of meat and add extra vegetables or legumes. Buy generic or home-brand items. Buy frozen or canned fruit and vegetables.

38 Notes 38

39 Notes 39

40 Funding for printing this resource was provided by the National Diabetes Services Scheme (NDSS). The National Diabetes Services Scheme is an initiative of the Australian Government administered by Diabetes Australia. Subiaco office: Level 3, 322 Hay St, Subiaco WA 6008 Belmont office: 172 Campbell St, Belmont WA 6104 t f e info@diabeteswa.com.au w Diabetes WA Information and Advice Line (DIAL) ABN Nov 2014