| Instead of | Try These |
| Sausages, Bacon, Salami, Fatty meats | Salmon,Tuna (not in oil) Try spring water,lean meat,
Skinless chicken. Trim or pull off especially with chicken. See My omega-3 rich chicken) fat off meat before cooking. |
| Fried Foods | Grill,Bake,Steam,
microwave, barbeque Use a non stick pan; use only a smear of olive oil, canola or sunflower oil, try spray oil. ( I only use Olive oil) |
| Full cream milk | Low fat Milk e.g.Lite WhiteLite Start
Shape Farmer Best (try Omege-3) |
| Pastries,PiesHigh Fat takeaways | Sushi,Toasted sandwiches (with healthy filling)Lean meat rolls with lots of salad |
| Chips,Corn chipsCrisps | Plain popcorn, Home madeRaw vegetablesLow fat crisp breads
Rice crackers |
| Butter | monounsaturated margarine like olive, canola and sunflower.(Actually you can do without any of these. We use butter or marg to add moisture to our sandwiches etc. but there is plenty of moisture in our filling. It may take a few days but after this time you will not like the taste of butter etc.) |
| Desserts:Fruit pies,Pudding,
Ice cream cakes |
Fresh fruitsLow fat yoghurtLow fat ice cream (in small serves)
Canned fruit in natural juice |
| CakesCakesPastries,
doughnuts |
Fruit breadWholegrain bread(See my section on bread) |
| Sweet BiscuitsCream biscuitsChocolate biscuits | Fruit Bread or toastLow fat fruit-filled biscuits (limit to 1 or 2)Rich tea biscuits
Oatmeal biscuits |
| Sweets DrinksSoft drinksCordials
Fruit juicers in large amounts |
WaterDiet or low-joule cordials/soft drinks(try to avoid)One small glass of fruit juice a day (maximum) (try organic apple juice) |
| Lollies and ChocolatesLolliesMints
Chewing gum Chocolates health bars |
Fresh fruitsSmall amounts of no added sugar or sugar free chewing gum.(read the label these have a laxative effect) |
| The Above diet was provided by Australian Diabetes Australia | My comments and additions are proved in red |
| Jam | Try Mashed pumpkin Sweet potatoHoney only the following varieties:
-Yellow box – Stringybark – Red Gum – Iron Bark – Yapunyah See another chapter on low GI honey |
| Dressings e.g. sugaroils
mayonnaise salad dressing |
LemonHerbs and spicesLow GI honey (listed above) |
| Fried Chips | Vegetables (see diet 1)Oven baked chips with hear tickpasta |
| Hamburger Mince | VealLean porkVenison
Goat White skinless chicken All with any fat removed |
| PrawnOystersMuscles
Any other shell Fish Snails |
Fresh Fish |
| *Light BeerSweet winesSpirit mixer
Alco Pops |
*Full strength beerDry wines preferable redGoulburn Rose (see my section on alcohol) |
| * Doctors will advise that we do not drink alcohol, but if you find that you need a drink once in a while chose drinks that will not affect your sugar. |
I use popcorn as my main snack food. I make a cup of popcorn most days and snack on these during the day. I have found that this has helped me control my sugar level and weight. Popcorn may work for you, try it.
| Swop | For |
| of ice-cream | bowl of low-fat yoghurt with frozen berries |
| Caesar salad | garden salad |
| cheese platter | fresh fruit platter |
| cream pie | stewed fruit and custard |
| creamy salad dressing | lime juice and herbs or balsamic vinegar |
| a ham and cheese toasty | A multigrain toasty with lean ham and cheese. Cottage cheese or Ricotta |
| meat loaded pizza | Vegetarian pizza with low-fat cheese. I have a good pizza suggestion. |
| pizza dinner | grilled lean meat and vegetable dinner |
| a take-away meal | quick and easy salad and grilled meat meal at home |
| quick and easy salad and grilled meat meal at home | with meals with tasty spices low in sugar and salt |
| butter | Reduced-fat margarine or removed completely from your diet, there is plenty of moisture in your filling. (Butter etc only adds moisture. |
| Swap butter on a cob of corn | pepper on a cob of corn |
| butter on your baked potato | chili or herbs or any other spice you enjoy |
| butter on your baked potato | for low-fat yoghurt or low fat cheese |
| butter on your toast | Margarine or removed completely from your diet, there is plenty of moisture in your filling. (Butter etc only adds moisture.) |
| cheese snacks | fresh fruit |
| cream | low-fat yoghurt or low fat custard |
| creamy desserts | refreshing fruit |
| creamy sauces | a tomato or vegetable sauce |
| creamy, cheesy pasta sauces | for tomato and herb varieties |
| eggs Benedict | poached eggs with salsa even better just egg white, even better omega-3 eggs |
| fried eggs | poached or boiled eggs see above |
| full-cream yoghurt | low-fat natural yoghurt and add your own fruit |
| full-fat cheese | low-fat cheese |
| full-fat dairy | reduced-fat variety |
| When cooking, swap butter | cooking spray or a poly or mono unsaturated oil (See my articles on ├óÔé¼┼ôGood fats Bad fats├óÔé¼┬Ø) |
| cream pie | stewed fruit and custard |
| glass of fruit juice | a piece of fruit and water |
| fried chips | Baked potato with salad or even fried sweat potato or fried Jerusalem artichokes. |
| fruit straps | fresh fruit |
| high-fat crackers and dips | veggie sticks or water crackers with salsa |
| hot chips | steamed or boiled potato with chili flakes or herbs |
| potato chips | rice crackers |
| roast potatoes cooked in animal fat | for roast potatoes sprayed with olive oil |
| second sandwich | some salad |
| tinned fruit in ‘syrup’ | for tinned fruit in ‘natural juices’ |
| vegetable tempura | Grilled or steamed  vegetables |
| Occasionally swap red meats | fish, chicken, or legumes |
| cooked breakfast | Fruit and cereal high in grains and fiber e.g.  rolled oats |
| a large serve of meat | a smaller serve with extra vegetables preferably not cooked in butter |
| meat loaded pizza | vegetarian pizza with low-fat cheese (See my healthy pizza alternative) |
| fried, battered fish | piece of grilled fish with fresh herbs and lemon (see my fish recipes) |
| pizza dinner | lean meat and vegetable dinner |
| take-away meal | quick and easy salad and grilled meat meal at home |
| fatty take-away | salad sandwich or sushi |
| sausages and regular mince | Lean meat or mince. (Lean chicken or pork mince are other alternatives if you can find them. Also look for Omega-3 chicken and pork mince) |
| tuna in olive oil | tuna in spring water |
| a filled croissant | raisin toast |
| a ham and cheese toasty | a multigrain toasty with lean ham and cheese Cottage cheese or Ricotta |
| low-nutrition breakfast | one that’s high in grains and fiber (Rolled Oats) |
| baking with white flour | baking with whole meal flour see my bread recipes) |
| toasted muesli | untoasted natural muesli |
| using bread  and biscuits for dipping | carrot, celery or cucumber sticks with low-fat dip |
| white bread | wholegrain varieties (see my bread recipes) |
| bowl of ice-cream and topping | bowl of low-fat yoghurt with frozen berries |
| chocolate bar | small low-fat chocolate milk (I know that some people can not do without chocolate but try the sugar free varieties available at your chemists) |
| chocolate bar | small piece of licorice |
| handful of lollies | a handful of berries (if you must have sweets try the sugar free varieties available at your chemists) |
| a large coffee | small coffee or tea or even water |
| large portion of milk chocolate | small piece of dark chocolate (I know that some people can not do without chocolate but try the sugar free varieties available at your chemists) |
| pack of lollies | punnet of berries |
| a regular ice-cream | low-fat ice-cream |
| sugary dessert | low-fat milk coffee |
| Ice cream | frozen grapes, sliced bananas or oranges |
| iced coffee | small fruit frappe |
| apple pie | baked apple |
| biscuits | fruit |
| hot fudge sauce | mashed berries |
| soft drinks | plain mineral water flavoured with a squeeze of lemon or lime plain water or soda water |
| sugary snacks | a piece of fruit |
Reference