Eat Well Feel well
A healthy eating plan for anyone is about BALANCE
A balanced involves the type and the amount of food you eat to achieve a healthy weight, you will be healthier and feel better.
Step 1: Choose foods that are low in Fat
Eating foods that are high in fat contribute to weight gain which can result in you feeling unwell.
To help cDiet 1ontrol weight and improve health, choose foods that are low in fat.
When cooking cook with no fat or oil, if you have to use oil use Olive oil which is a good fat. Refer to me discussion of good fats and bad fats.
Some simple tips to start your diet:
- Do not use butter or margarine on bread when making sandwiches. The reason we use these is to add moisture. There should be plenty of moisture in your filling. If you find this difficult at the start use a small amount of olive oil and gradually cut back.
- Use low fat dairy products, even better switch to soy products.
- Cut the fat off meat prior to cooking (choose cuts with no fat), remove the skin from chicken (most of the fat in chicken is in or just under the skin. (I know the taste is in the skin, this is because of the fat, compensate with herbs and spices: see my receipts.))
- Grill, dry roast, microwave or barbecue on the rack rather than frying food. If you have to use the hot plat use a dry Teflon fry pan or a tern hot plat sheet.
- Add herbs, species, lemon juice or low salt low fat sauces to vegetables and salads rather that fats and sugars.
- Choose fruit, vegetables, high fibre breads and crackers as a snack rather than cakes, biscuits, chocolate (which will be off your menu) or pastries. Refer to me post for healthy tasty snakes.
- Some foods are particularly high in fat (e.g. processed meats, sausages, cheese, pastries, chocolate, sauces, savoury biscuits, bacon and coconut.) and should be avoided.
Step 2 Carbohydrate foods that should be the basis of all meals.
The foods listed below are high in carbohydrates, these are important and should make us at lease one quarter of your meal and spread evenly throughout the day.
All carbohydrates are good foods, but some are better than other, they break down more slowly and therefore you will not feel hungry for longer. These foods are highlighted in the BEST column. You should try to eat as many foods in this column as possible.
|High fibre white breads,E.g., Wonder white||Crumpets||Pumpernickel/black bread|
|Wholemeal bread||Pita bread||Mixed grain bread ,e.g., Ploughman Barley bread|
|White bread||Honey & Oat bread||Oat bran-based breads e.g. Burgen Wholegrains & Oats|
|Bagels||Roggenbrot||Fruit loaf/ raisin breads|
|My heavy grain oats, rice and vegetable bread NB 2|
|Rice Bubbles||Vita-brits||Rolled Oats|
|Corn Flakes||Instant./1 minute oats||All Bran|
|Puffed Wheat||Shredded Wheat||Sultana Bran|
|Weet Bix||Untoasted muesli|
|Mini Wheats||Pearl Barley|
|White rice||Special K||Basmati rice|
|Quick rice||Sustain||Pasta- Instant noodles|
|Brown Rice||vermicelli noodles|
|Taco Shells||Fettucini noodles|
|Cous Cous||NB 1|
|Morning Coffee biscuits||Shredded Wheat Biscuits||Oatmeal biscuits|
|Water Crackers||Arrowroot biscuits||Rich Tea biscuits|
|Rice cakesSaos (High in fat||Shortbread and Jatz(Which are Both high in fat)|
|Parsnips||Beetroot||Sweet potato / yam|
|Potato (baked, boiled or Mashed without fat)||Swede||Sweet corn|
|Broad Beans||Legumes baked beans (These may contain sugar which effects some diabetics)|
|Chats/new potatoes||Lima beans|
|Instant potato||Split peas|
|Watermelon||Banana (slightly green)||Apples|
|Orange juice||Apple juice|
MILK AND DAIRY FOODS
|Milk Whole||Low fat ice cream||Milk reduced fat/ skim|
|Full cream ice cream||Soy Milk|
|Yoghurt low fat|
|Soy or low fat custard|
GOOD= fast acting or fast release of sugar
BETTER = Moderate acting or a moderate rate of release of sugar
BEST = slow acting or slow release of sugar
Step 3 Fill up on vegetables
The vegetables listed below contain little or no sugar; therefore they do not affect your blood sugar levels. They contain no fat but help satisfy appetite and so are good additions to any meal or mid-meal. Do not add fat to these foods during cooking.
Other foods that may be eaten as desired throughout the day include:
Fruit and Juices:
Plain mineral water
Soups made from free vegetables
Spices and essences
Fat free dressing
Vegemite (Contains salt)
Protein foods do not contain carbohydrates and do not affect the control of diabetes.
However, it is important to choose low fat varieties to control weight and diabetes.
Ham trimmed of fat
Chicken (skin removed)
Turkey (skin removed)
Poached or boiled (two egg yokes per week)
Low fat hard cheese (in moderation)
Be aware when choosing and preparing foods that contain some sugars that cause blood glucose levels to rise quickly, which should be avoided for diabetics. These sugars are:
These are best avoided.
Unfortunately, it cannot be predicted how many foods, especially sweets and pudding, will effect you as and individual. It is, as with all foods, important that you test your blood sugar after eating these foods and if it affects your blood sugar avoid these in the future.
Remember- regular exercise together with a balanced diet helps to control diabetes, weight and is important for a healthy life style.
NB 1 Some diabetics find that some pastas increases their sugar, others need a gluten free diet. You may find the following helpful:-
Sorting the Fruits
When surveying the array of fruit at a market or the bowls of fruit on a buffet table, the following categories can help you remember whether a fruit is in the low, medium or high ballpark of sugar content (per 1/2 cup serving, according to the USDA).
The categories are in order from lowest sugar content to highest.
As a group, berries are the fruits lowest in sugar, especially the more tart ones such as raspberries, blackberries, and cranberries. Strawberries and blueberries are low to medium in sugar content. Berries are also known for being rich in health preserving antioxidants.
Peaches, nectarines, melons, apricots – often considered summer fruits – have a low to medium sugar content. Melons include casaba, watermelon, cantaloupe, and honeydew.
Having a medium to medium-high amount of sugar are the winter fruits: apples, citrus fruits, plums, and pears. Grapefruit and apples have the lowest sugar level in this category; plums, oranges, kiwi, and pears have more.
Fruits that are caressed by tropical breezes tend to have high sugar content such as pineapple, pomegranates, mangoes, bananas, and fresh figs. Papaya and guava are the least sugary of the tropical fare.
Non-tropical fruits high in sugar are tangerines, cherries, and grapes.
All dried fruits have a very high sugar content including dates, apricots, raisins, prunes, and figs. Although dried berries (e.g., blueberries, cranberries) would naturally be less sweet, they are typically processed with added sugar to offset the tart tastes. An alternative to dried fruit is freeze-dried and dehydrated summer fruits, and berries.
Thinking of these categories may help you remember the approximate sugar content of many fruits. Follow your doctor’s or dietician’s guidelines and charts for meal planning whenever possible.