Professional Documents
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Fruit and Vegetables To provide vitamins + antioxidants. No evidence for use of supplements except in special situations.
Protein Foods Aim not more than 1g/kg bodyweight. Encourage oily fish 1-2 portions/week.
Foods containing fats, oils and sugar Cut down on fatty foods and sugary food. Avoid diabetic foods and nutritive sweeteners.
Milk and dairy foods Choose lower fat varieties. Advise pint milk or equivalent/day.
Image reproduced with the kind permission of the Food Standards Agency
Advise a decrease in saturated fat. Choose fats high in MUFA, eg: olive oil, rapeseed oil.
Substituting Sweets
Usual diet: 45 grams carbohydrate
(or 3 Carbohydrates Choices)
Carbohydrate Choice)
1 slice bread 1/3 cup rice 1/2 cup fruit 3 ounces chicken Vegetable salad
1/2 cup ice-cream 1/3 cup rice 1/2 cup fruit 3 ounces chicken Vegetable salad
Sugars Foods with large amounts of added sugar, eg: sugary cereals, ordinary fizzy drinks and squashes, sweets, chocolates, apple pie, sweetened fruit juices
Fructose & Lactose Type of sugar found naturally in fruits, milk and milk products like yoghurt , ice cream, fromage frais
Starches These are complex CHO as they have a complex structure, eg: potatoes, rice, pasta, bread, cereals, pastry, etc.
These raise blood glucose levels rapidly. They are high in calories and can also be high in fat.
These raise blood glucose more gradually. Contain useful nutrients, eg: vitamins, protein, calcium and so are an important part of a balanced diet.
This form of CHO slows down digestion so it is an excellent choice but need to be aware of the quantity.
Low calorie sweeteners: are safe for people with diabetes when consumed within recommended levels
Packets (maximum/day) (maximum/day) Cans of soda
25 15 2 4.5
18 86 7.5 60
Vegetables
Fruits
Fats
Primary goal - Lower LDL cholesterol by: Eating less saturated fat and cholesterol Eating less trans fats
Preventing Diabetes
Family members of people with Type 2 diabetes can prevent diabetes by: Weight loss if overweight
using a structured weight loss program
The glycaemic index is a ranking of foods from 0 to 100 based on their effect on blood glucose levels
Time
Medium GI
High GI
Fruit
Apricots (tinned), pineapple Rockmelon, paw paw Raisins, sultanas Mango, banana, kiwi fruit Ice cream *
Watermelon
Dairy foods
Milk - full cream */skimmed/ semi skimmed/flavoured Yoghurt */Diet yoghurt Banana/sponge cake * Peanuts * Some chocolates Fructose
Sweet muffins *, Mars bars * Muesli bars *, Potato crisps * Some chocolates* Sucrose
Sugars
Breakfast
Lunch
Tea
Dinner
Toast Fruit chat 2 chapatti (add extra chapatti if required) Lobia curry / or any other whole dal Capsicum sabzi / karela / or any other sabzi Curds / raita Salad Tea / milk Vegetable sandwich 2 chapatti Dry dal Cabbage sabzi / or any other sabzi Salad Kheer / fruit custard
Lunch
Tea
Dinner
Bed time
Some Tips
Food Chapattis Advice Use medium brown or wholemeal flour Avoid spreading fat or use margarine high in monounsaturated fat but sparingly Keep fried breads for special occasions, eg: poori, parathas Rice Choose basmati as lower GI Best to have plain boiled rather than pilau, buriyani which are high fat Meat, fish, paneer Remove all visible fat on meats , avoid frying use minimal vegetable (curd cheese), eggs oil or try baking Encourage all varieties of pulses Vegetables Aim to include 2 to 3 portions daily of any vegetables cooked or raw Fruit Beware of portion sizes especially for tropical fruits, but no fruit is taboo Spices All spices , chillies, herbs are allowed Milk Avoid full cream milk Snacks Keep to a minimum: Chevra (Bombay mix), samosas, pakoras, rusks (Pakistani salted biscuit) Suggest: Fruit , fruit yoghurt, rich tea biscuit. Fats and oil Use margarine high in monounsaturated fat or poly unsaturated fat For cooking choose vegetable oil, rapeseed oil, olive oil but use sparingly Butter, ghee for special occasions