A Balanced Diet - polyclinic.singhealth.com.sg · bagi menggantikan gula-gula, coklat, kek,...
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A balanced diet keeps the blood sugar level within a normal range DIABETES & Food Less sugar and sugary foods • If foods need to be sweetened, try artificial sweetener • Take wholemeal biscuits and fresh fruits instead of sweets, chocolates, cakes, jelly, ice cream, ice kachang, cendol or syrup Less fat and fatty foods Too much fat increases the risk of being overweight • Limit intake of fried dishes • Eat less butter, lard, ghee, coconut oil and palm oil • Trim off visible fat and skin from meat and poultry • Use low fat cheese to replace full cream/processed cheese • Use low fat skim milk instead of full cream milk or coconut milk • Limit intake of full cream diary products, salad cream and mayonnaise • Choose clear soup as it is less fattening • Try low fat cooking methods such as baking, boiling, grilling, microwaving, roasting, steaming and stewing • Use non stick pan to minimize the amount of oil for stir frying A Balanced Diet Tips to keep trim Pan-fry/saute food with non-stick spray or low- calorie fat substitute Bake/broil instead of frying High-fibre foods Calorie control Minimize sugar intake Plan meals using “Exchange list” Never skip meals Use smaller plate Weigh yourself regularly Eat slowly People with diabetes need not prepare special meals or buy expensive diabetic food products. Foods that are good for you are also healthy for everyone. Less salt and salty foods • High salt intake is associated with high blood pressure and puts you at higher risk of stroke and heart disease • Use less table salt and bottled sauces • Avoid dipping food into sauces before eating • Cut down on salty snacks such as salted crisps and nuts • Try flavoring foods with spices and herbs e.g. garlic, ginger, lemon juice or onions • Use less canned meat, fish and soup • Use more fresh products rather than salted vegetables or salted meat/fish/eggs More high fibre foods • Examples of foods with high fibre content would include unpolished brown rice, wholemeal bread, whole-wheat crackers, boiled/jacket potatoes with skin and fresh fruits Regular balanced meals with even carbohydrate intake distributed throughout the day are very important in achieving good diabetes control whether you are on tablets or insulin therapy
Transcript of A Balanced Diet - polyclinic.singhealth.com.sg · bagi menggantikan gula-gula, coklat, kek,...
A balanced diet keepsthe blood sugar levelwithin a normal range
DIABETES & Food
Less sugar and sugary foods• If foods need to be sweetened, try artificial sweetener
• Take wholemeal biscuits and fresh fruits instead of sweets,chocolates, cakes, jelly, ice cream, ice kachang, cendol orsyrup
Less fat and fatty foodsToo much fat increases the risk of being overweight
• Limit intake of fried dishes
• Eat less butter, lard, ghee, coconut oil and palm oil
• Trim off visible fat and skin from meat and poultry
• Use low fat cheese to replace full cream/processed cheese
• Use low fat skim milk instead of full cream milk or coconut milk
• Limit intake of full cream diary products, salad cream andmayonnaise
• Choose clear soup as it is less fattening
• Try low fat cooking methods such as baking, boiling, grilling,microwaving, roasting, steaming and stewing
• Use non stick pan to minimize the amount of oil for stir frying
A Balanced Diet
Tips to keep trim
Pan-fry/saute food withnon-stick spray or low-
calorie fat substituteBake/broil instead of
frying High-fibre foods Calorie controlMinimize sugar intake
Plan meals using“Exchange list” Never skip meals Use smaller plate
Weigh yourselfregularlyEat slowly
People with diabetes need not prepare special meals orbuy expensive diabetic food products. Foods that aregood for you are also healthy for everyone.
Less salt and salty foods• High salt intake is associated with high blood pressure and
puts you at higher risk of stroke and heart disease
• Use less table salt and bottled sauces
• Avoid dipping food into sauces before eating
• Cut down on salty snacks such as salted crisps and nuts
• Try flavoring foods with spices and herbs e.g. garlic, ginger,lemon juice or onions
• Use less canned meat, fish and soup
• Use more fresh products rather than salted vegetables orsalted meat/fish/eggs
More high fibre foods• Examples of foods with high fibre content would include
unpolished brown rice, wholemeal bread, whole-wheatcrackers, boiled/jacket potatoes with skin and fresh fruits
Regular balanced meals with even carbohydrate intakedistributed throughout the day are very important inachieving good diabetes control whether you are ontablets or insulin therapy
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DIABETES & Makanan
Pemakanan Yang SeimbangMereka yang menghidapi diabetes tidak perlu menyediakanmakanan khas atau membeli produk makanan diabetik yangmahal. Makanan yang baik untuk anda juga sihat untuk semuaorang.
Kurangkan gula dan makanan bergula• Jika makanan perlu dimaniskan, cuba pemanis tiruan• Makan biskut bijirin gandum penuh dan buah-buahan segar
bagi menggantikan gula-gula, coklat, kek, agar-agar, aiskrim, ais kacang, cendol atau sirap
Kurangkan lemak dan makanan berlemakTerlalu banyak lemak meningkatkan risiko menjadi terlalugemuk• Bataskan pemakanan makanan bergoreng• Kurangkan pemakanan mentega, minyak sapi, minyak kelapa
dan minyak kelapa sawit• Buangkan lemak dan kulit yang kelihatan pada daging dan
ayam-itik.• Gunakan keju rendah lemak bagi menggantikan keju yang
diproses/penuh krim• Gunakan susu skim rendah lemak bagi menggantikan susu
penuh krim atau santan kelapa• Bataskan pemakanan produk tenusu penuh krim, krim salad
dan mayones• Pilih sup jernih kerana ia kurang lemak• Cuba cara memasak yang rendah lemak seperti membakar,
merebus, menyalai, menggunakan gelombang mikro,memanggang, mengukus dan merendidih
• Gunakan kuali tidak lekat bagi mengurangkan jumlah minyakmenggoreng
Memakan makanan seimbang secara tetap denganpemakanan karbohidrat yang sama rata, yang dibahagikansepanjang hari adalah sangat penting dalam mencapaikawalan diabetes yang baik, sama ada anda sedangmengambil pil diabetes atau terapi insulin
Kurangkan garam dan makanan bergaram• Pemakanan garam yang tinggi dikaitkan dengan tekanan
darah yang tinggi dan meletakkan anda pada risiko yanglebih tinggi untuk mendapat angin ahmar dan penyakitjantung
• Kurangkan penggunaan garam biasa dan sos di dalam botol• Elak daripada mencecah makanan ke dalam sos sebelum
makan• Kurangkan makanan ringan yang bergaram seperti kerepek
dan kacang bergaram• Cuba memperasakan makanan dengan rempah dan herba
misalnya bawang putih, halia, jus lemon atau bawang• Kurangkan penggunaan daging, ikan dan sup di dalam tin• Gunakan lebih banyak produk segar bagi menggantikan
sayur-sayur asin atau daging/ikan/telur asin
Lebihkan makanan berserat tinggiContoh makanan yang mengandungi serat yang tinggitermasuk beras merah kasar, roti bijirin gandum penuh, biskutgandum penuh, kentang rebus/bakar dengan kulitnya danbuah-buahan segar
Petua untuk badan yang langsing
Goreng nipis di dalamkuali/tumis makanan dengan
pengganti lemak rendah kaloriatau semburan tidak lekat
Bakar/panggangdaripada goreng
Lebihkan pemakananmakanan yang berserat tinggi Kawal kalori andaKurangkan
pemakanan gula
Rancang makananmenggunakan “Senarai
Pertukaran”Jangan elak waktu makan
Gunakan pinggan yang lebih kecilTimbang berat badan
anda secara tetapMakan dengan perlahan
Pemakanan Yang SeimbangMemastikan Paras Gula DarahBerada Dalam LingkunganYang Biasa
Disampaikan oleh Ditaja oleh
05-14963 SGH Tamil.fh9 2/10/06 2:40 PM Page 8
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