Whether you are shopping for food, cooking at home or eating out - healthy choices for good diabetes management are a priority. The great news is healthy eating for diabetes is also appropriate for the whole family to enjoy!
So what makes a food, recipe or meal healthy?
A healthy diet is low in fat, low in salt and high fibre - with moderate serve sizes of starchy carbohydrates and plenty of nutritious vegetables.
This means:
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trimming fat off meats or choosing a lean cut
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fish is a naturally lean alternative to meat
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cooking foods without adding oils and fats where possible and draining fat away e.g. grilling, barbequing or using healthier poly or mono-unsaturated fats sparingly
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using low fat products where possible e.g. low fat milks, yoghurt and cheese
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try not to use salt in cooking or at the table - experiment with herbs and spices for new flavours
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avoid very salty, processed foods such as processed meats, salty snacks and packet sauces
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choose small serves of wholegrain, low GI starchy carbohydrates to complement your meal
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basmati rice, pasta, wholegrain breads or experiment with lentils and beans as a tasty alternative.
Include plenty of vegetables and salads that are low in Kilojoules (calories), low fat and high in fibre which will also help lower the GI of your meal.
Healthy recipes for you to try
We've selected a few recipes to get you started. If you have any ideas for recipes that you and your family love why not send them into us - we may be able to share them for all of our members to enjoy! Please send your favourite recipes to
olivia@diabetessa.com.au (remember to include where the recipe came from and any nutrition information if possible).
To buy the featured recipe books, please
Click Here to visit our Online Shop.
For more information on how to shop for healthy foods why not attend a Virtual or Supermarket Tour.
Or come along to Diet and Diabetes for more guidance on serve sizes for better diabetes and weight management.
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Summer Recipes 09