EATING WELL FOR DIABETES

Transcription

1 Eating Well for Diabetes Basis of Healthy Eating English Page 1 of 5 EATING WELL FOR DIABETES THE BASIS OF HEALTHY EATING As a person with diabetes, your diet is a very important part of your treatment. You should try to follow these rules of healthy eating. (See our portion chart for an idea of how much to eat) Choose at least 5 servings of fruits and vegetables every day These are rich in soluble fibre Whole fruits Berries Grapes and slices of tropical fruit Canned fruits in natural juice Fruit juice or dried fruits Fresh, frozen and canned vegetables Salad vegetables Base meals on starchy carbohydrate foods with a low glycaemic index Oats Whole grain cereals and breads Rye bread High fibre white bread Pasta Basmati rice Noodles Potatoes Choose lower fat dairy foods Semi or skimmed milk Low fat, diet or shape yoghurt Reduced fat or cottage cheese Low fat or diet fromage frais Virtually fat free milk puddings Choose foods rich in mono unsaturates Rapeseed, olive oil, groundnut oil (peanut) Spreads based on mono unsaturated fatty acids (e.g. Olivio) Peanuts Hazelnuts Almonds Oil rich fish, such as mackerel, salmon or sardines Choose lean meat, poultry, fish beans provide soluble fibre too Eating Well for Diabetes Basis of Healthy Eating English Page 1 of 5

2 Eating Well for Diabetes Basis of Healthy Eating English Page 2 of 5 WHAT FOODS CAN I CHOOSE FOR BREAKFAST? The three step way to a tasty breakfast 1. Base your breakfast on a starchy carbohydrate food Good choices of carbohydrate foods are porridge and breakfast cereals that contain oats, such as muesli. Alternatively, add a handful of crunchy oat cereal to your favourite corn or bran cereals. Bread is a good option for breakfast. Choose granary or seed breads such as oat or rye bread, high fibre white bread, raisin bread, pitta or pumpernickel bread. 2. Add low fat or fat-free dairy foods to provide protein and boost calcium Try semi-skimmed or skimmed milk with cereal or as a drink. Other alternatives are fat free yoghurt. 3. Add fruits to increase fibre and vitamins Add fresh and/or dried fruits to your favourite cereals. Fresh, dried or tinned fruit are good with breakfast. Enjoy a small glass of fruit juice with your meal. Do you prefer a cooked meal for breakfast? Choose a low fat option such as baked beans, tinned tomatoes or mushrooms poached in milk with your bread. Some breakfast ideas Bowl of cereal, semi skimmed milk, yoghurt, fresh and dried fruit Toast with tomatoes and beans, fruit juice Continental breads, jam, fresh fruit Porridge and fresh or dried fruits, e.g. prunes or dates Eating Well for Diabetes Basis of Healthy Eating English Page 2 of 5

3 Eating Well for Diabetes Basis of Healthy Eating English Page 3 of 5 WHAT FOODS CAN I CHOOSE FOR LUNCH? 1. Base your lunch on a carbohydrate food Try sandwiches or toast made with these breads: Granary, seed, oat, rye, pumpernickel, pitta, high fibre white or raisin and fruit breads If you prefer crisp breads, use the rye varieties Add lentils, barley, beans and pasta shapes or noodles to soups Use pasta shapes or bows with beans or peas in salads 2. Add some protein with your meal to provide important minerals Try lean slices of roast beef, pork, chicken or turkey for sandwiches or mix slices into pasta salads Grate low fat cheese and a carrot together for a tasty sandwich filling Use cottage cheese on baked potatoes, add dried apricots, tinned pineapple or fresh fruit to add flavour Try oil rich fish such as sardines, pilchards or mackerel on toast. These can be made into patés when mixed with cottage cheese and lemon Add beans to pasta or rice salads 3. Add salad vegetables, vegetables or fresh fruits to give colour, texture and vitamins to your lunch Some lunch ideas Filled sandwiches or pitta breads Sardines or tomatoes on toast Pepper and crispy bacon salad with pasta bows Lentil and tomato soup with crusty granary bread Jacket potato with cottage cheese and dried apricots Mexican tortillas filled with roasted vegetables For dessert choose fresh, tinned or dried fruits. Top with low fat yoghurt or fromage frais. For a change, why not choose oat based cereal bars or biscuits to complete your lunch. What about dessert? Also, see the evening meal page for milk based puddings. Eating Well for Diabetes Basis of Healthy Eating English Page 3 of 5

4 Eating Well for Diabetes Basis of Healthy Eating English Page 4 of 5 WHAT FOODS CAN I CHOOSE FOR DINNER? 1. Base your meal on a carbohydrate food Try boiled new potatoes, pasta, rice and beans or basmati type rice or noodles Add baked beans, butter beans or kidney beans to stews and hot pots Used rolled oats to coat fish or poultry ready for grilling or baking 2. Add some protein to your meal to provide important minerals Grill, bake or make casseroles with lean meats and poultry such as beef, lamb steaks, pork, chicken or turkey Add butter beans and tomatoes to pork casseroles Try baked beans with beef hot pot Use flageolet or cannellini beans with lamb stew 3. Add lightly steamed vegetables, salad vegetables, fresh or dried fruits to add variety and vitamins to your meal Some dinner ideas Beef, vegetable and bean cobbler Stir fry chicken and vegetables with noodles Spaghetti bean and tomato bolognese Mediterranean style fish Tuna and vegetable pasta bake Bean and chilli basmati rice Kedgeree What about dessert? A fat free milk-based dessert boosts calcium. Try low fat yoghurts or make sugar free custards, mousses, delights with skimmed milk or milk powder. Banana and custard Rice pudding Ice cream Oaty fruit crumble Eating Well for Diabetes Basis of Healthy Eating English Page 4 of 5

5 Eating Well for Diabetes Basis of Healthy Eating English Page 5 of 5 WHAT FOODS CAN I CHOOSE FOR SUPPER? Supper is a light snack at the end of the day. Base this meal on carbohydrate foods to keep your blood sugars steady over the night. This will help you avoid hypos or blood sugars that are too high. Try bread or toast. Choose granary, seed, oat, rye, pumpernickel, pitta, high fibre white or raisin and fruit breads. Spread with a little low fat margarine, jam or fruit spread Choose an oat based breakfast cereal, muesli or porridge with low fat milk Have a milk drink or make reduced calorie chocolate flavour drinks such as Options or Cadbury Highlights with milk Raisin toast and banana Banana or tomato sandwich Eating Well for Diabetes Basis of Healthy Eating English Page 5 of 5