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Diet Part Two is a "quick info section" that helps identify a healthy eating diet
at a glance. It is recommended that you have 5 servings of fruit & veg ever
day. Here are some ideas - the latest craze is blitzing fruits to drink -
whatever you prefer
Fruit & Veg
Whole fruits
Berries
Grapes and slices of tropical fruits
Canned fruits in natural juice
Fruit juice or dried fruits
Fresh, frozen and canned vegetables
Salad vegetables
Base meals on starchy carbohydrate foods with low glycaemic index
Oats
Whole grain cereals and breads (my personal favourite is bite-sized shredded wheat)
Rye bread
High fibre white bread
French stick
Pitta bread
Wholemeal crackers
Pasta
Basmati rice
Noodles
Potatoes
Opt for 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
Dutch Edam
Almost fat free milk puddings
Choose foods rich in mono unsaturates
Rapeseed, olive oil, groundnut oil (peanut)
Spreads based on mono unsaturated fatty acids (Bertolli is great!)
Peanuts
Hazelnuts
Almonds (it is reported that a small handful daily can assist in reducing cholesterol)
Oil rich fish, such as mackerel, salmon or sardines (unless you suffer from Gout!)
Choose lean meat, poultry, fish
Breakfast options
Base your breakfast on starchy carbohydrates such as porridge and cereals that contain oats such as muesli, or add a handful of crunchy oat cereal to your favourite corn or bran cereal
Use semi-skimmed milk or fat free yogurt with cereals
Add fruit for fibre & vitamins
Bread is a great option (2 slices of toast or a bowl of bite-sized shredded wheat should both give a good stable blood sugar until first mid-morning snack)
Granary or seed breads, such as oat or rye bread, high fibre white bread, pitta or bap
Occasional treats of a cooked breakfast are ok - you have to have a life as well! Choose low fat options and trim excess fat from bacon - & be sensible about portions!
Try weetabix, shredded wheat, rice krispies, shreddies, puffed wheat, porridge, unsweetened muesli (not sugar coated) cornflakes
Lunch options
Again base them on carbohydrate foods
Sandwiches or toast (bread as suggested above)
Lentils, beans, pasta, spaghetti, macaroni, pasta shapes, try wholemeal varieties, noodles, soups, slices of lean meats
Grated low fat cheese, carrots, cottage cheese, baked potatoes, oil rich fish, rice salads, peppers
Sandwich fillers are pretty good options these days - check contents
White or brown rice is suitable
Dinner options
Again base dinners on carbohydrates
Boiled new potatoes, roast potatoes, pasta, rice, beans, basmati rice, noodles, baked beans, butter beans or kidney beans, stews, hot pots, fish, poultry, add some protein for minerals
Grill, or bake, make casseroles with lean meats and poultry such as beef, lamb steaks, pork, chicken or turkey
Steam vegetables, salad vegetables
Stir frys are excellent, rice dishes are fabulous
Try tuna, pasta, spaghetti even occasional pizza is ok
Fruit based deserts are great - if you have deserts
Supper options
Once again carbohydrate based - something reasonably light
Small cereal portion
Toast or bread
Quick table & more detailed table of
Guideline daily amounts (Click to download):
Diabetes Diet Part Two
High fibre foods are beneficial as they slow down the absorption of sugar into the blood
Increase your fruit & veg intake
Have a balanced varied diet and enjoy your food
Cut down on fried and fatty foods
Diet at a glance -
Cut down on crisps - opt for low fat versions
Try grilling, baking or steaming foods
Limit chips to once a week or try oven chips
Remember you can consult a dietician!
Avoid diabetic foods - they are not necessary! They are often high in calories and fat and can cause diarrhoea and stomach upsets due to the amount of sweeteners they contain!
Remember it is not a no sugar diet but a low sugar diet!
Sweets, chocolates, toffees, fudge, mints can be eaten as treats occasionally, best after a meal - be sensible about portions - a small slice of cake on a special occasion is better than not having any!
Opt for plain biscuits such as Rich Tea or Morning Coffee
Fruit or raw veg is a great between meal snack - celery, pepper and carrots are good examples
An example of 5 helpings is -
1 apple
1 banana
2 tablespoons of veg
1 bowl of salad
1 small glass of unsweetened fruit juice
Grate cheese to use less & try low fat varieties such as Edam & Gouda
See also Glycaemic Index