Diabetes Everyday Eating · learning more about diet and diabetes. The Menu Plan is not intended to...

“I want to be told what I can eat – not what I can’t”.

This booklet provides you with help and advice about everyday eating and a four week menu plan.

[email protected]

I N D E P E N D E N T D I A B E T E S T R U S T

Diabetes Everyday Eating

HELPLINE: 01604 622837Email: [email protected]

www.iddtinternational.org

Supported by

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I n d e p e n d e n t d I a b e t e s t r u s tI N D E P E N D E N T D I A B E T E S T R U S T

2

Anna Morton, Director, NHS Diabetes“I’m delighted to support the Independent Diabetes Trust with this ‘Everyday Eating’

publication. Successfully self-managing diabetes is key to avoiding the complications of the condition and diet is an essential part of this. This booklet gives useful everyday

advice and suggestions for menus throughout a whole month, including takeaways and eating on a budget.”

“Diabetes – Everyday Eating” was co-written by Martin Hirst, based on nutritional information and calculations provided by Dr Mabel Blades

(Consultant Freelance Registered Dietitian).

Mabel has a PhD in diet and diabetes and is passionate about helping people to understand the benefits of healthy eating. She is the author of several books

on nutrition.

Martin has several years of personal and professional experience of working with people with diabetes and he understands the difficulties that go along with the

condition, including healthy eating.

Copyright © 2011, Insulin Dependent Diabetes Trust, PO Box 294, Northampton, NN1 4XS.

I n d e p e n d e n t d I a b e t e s t r u s t

3

w w w . i d d t i n t e r n a t i o n a l . o r gw w w . i d d t i n t e r n a t i o n a l . o r g

3

IDDT is frequently contacted by people who want advice about their diet. Very often, particularly just after diagnosis, people feel confused about the advice they are given on healthy eating. They feel insecure about what they are eating and how this may affect their diabetes or they simply do not have enough information about diet. These feelings may hold equally true for family members who will also have a role in the changes to diet that the household may have to make.

Very often, people are told that they need to eat healthily, lose weight and to stay away from sugary and fatty foods. While this advice is not bad advice, it can leave people without the information they need during a stressful time. As one gentleman said “I want to be told what I can eat – not what I can’t”.

For these reasons IDDT has produced this Menu Plan to give people ideas about what they can eat and it will be especially useful to anyone who has been newly diagnosed or who has had a member of the family diagnosed. It is based on the principles of healthy eating and could help with weight loss. However, it also provides an introduction to counting carbohydrates and is a stepping stone to learning more about diet and diabetes.

The Menu Plan is not intended to be a substitute for an individual diet plan prepared by a dietitian or other health professional.

• The menu plan has been designed with several things in mind. It is based around everyday foods and should not be expensive to follow. It is based on the principles of healthy eating and as such is nutritionally balanced.

• The menu plan gives a breakdown of the calorie content, as well as the amount of fat, saturated fat, salt and carbohydrate contained in each meal. There is more information about counting carbohydrates towards the end of the menu plan.

• It is structured to show three meals a day for four weeks. The meals are designed to be interchangeable, so if there is one that you don’t fancy it can simply be swapped for one from a different day with a similar nutritional value.

• There are ideas for vegetarian and gluten free meals and these are presented on the Wednesday of week 1 and 2. The menu is designed to help you make meal choices with confidence and to give you ideas to try out. Week 4 has some great, innovative ideas which may be useful to try for a change. We all like a treat or get hungry between meals so there is also information about snacks, eating out and takeaways.

Introducing the IDDT Menu Plan

How to Use the Menu Plan

w w w . i d d t i n t e r n a t i o n a l . o r g

4


4

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5


5

Carbohydrates give you energy. They are sugars and starches and are found in bread, potatoes, rice, pasta, cereals and sugars. Eating carbohydrates directly affects the amount of glucose in the blood. Carbohydrates containing glucose are absorbed quickly and will cause a rapid rise in blood sugar levels, whereas other carbohydrates, such as granary bread or porridge, will cause a more gradual and sustained rise in blood sugar levels.

Fibre (roughage) helps your body to digest food. It is found in various foods including wholegrain cereals, bread, fruit and vegetables.

Proteins help children’s bodies to grow and adult bodies to repair themselves. They are found in foods such as meat, poultry, fish, dairy products, eggs and beans.

Fats provide energy. They are found in foods such as fatty red meats, full fat dairy products and items containing cooking oil, butter and spreads. Ready meals, cakes and pastries also often contain fats.

Vitamins and Minerals are needed to keep your body healthy. Vitamins and minerals are found in a wide variety of foods. For example, vitamin C is found in citrus fruits and calcium is a mineral found in milk.

The term ‘nutrient groups’ refers to a method of classifying foods that are eaten on an everyday basis, according to their different nutritional properties. There are five basic food groups:

6


6

The portion sizes of any meal will vary from person to person, depending on lifestyle, but the following guidelines may be helpful:

Starchy carbohydratesMost people will eat 5-10 portions a day. Where possible, you should try to choose unrefined carbohydrates such as brown rice, brown pasta, wholegrain bread or wholegrain breakfast cereals as these will provide extra fibre. Any of the items below are regarded as one portion and each portion will provide around 15g carbohydrate:

• 1 medium slice of bread or toast, preferably granary or wholemeal.

• 4 tablespoons of breakfast cereal.• 2 tablespoons of muesli.• Half a pitta bread or chapatti.• 2 boiled or baked potatoes, each the size of a

small egg.• 1 tablespoon of cooked rice or pasta.

Proteins Most people will eat 2-3 portions per day depending on their activities. Try to reduce the fat content of some foods, for example by choosing lean red meat and taking the skin off chicken. Two portions of fish a week is recommended as part of a healthy diet. At least one of these portions of fish should be oily fish. Any of the items below are regarded as one portion of protein:

• 75-100g (3-4oz) of red meat, chicken, oily fish or offal.

• 100-125g (4-5oz) of white fish without batter or breadcrumbs.

• 2 eggs.• 4 tablespoons of pulses like lentils, chickpeas etc.

Milk and dairy products You should try to eat 2-3 portions of milk and dairy products a day. Where possible you should try to use the low fat varieties like skimmed or semi-skimmed milk and low fat cheeses. A single portion is:

• 200ml of milk.• A small pot of plain, low fat or diet yoghurt. • A matchbox size piece of cheese.

Fruit and vegetables All of us are advised to eat 5-9 portions of fruit and vegetables a day. Ideally these should be fresh or frozen but tinned fruit or vegetables can be used for convenience. These foods are mainly low in fat (apart from avocados and olives), are full of vitamins and minerals, fibre and also antioxidants, which have an important protective effect on the body. This protective effect is particularly important for people with diabetes. A single portion of fruit or vegetables is any of the items below:

• A medium apple, orange, peach, pear or other fresh fruit.

• A small banana.• 150 ml of unsweetened fruit juice.• A handful of grapes or cherries.• 1 tablespoon of dried fruit.• 3 tablespoons of tinned fruit in juice.• 3 dates or prunes.• 2-4 tablespoons of full vegetables.• A bowl of side salad.

Fatty and sugary foodsThese are best avoided but try and limit them to 4 portions a day. The sugary carbohydrate portions all provide approximately 15g carbohydrate, which is the same as a slice of bread. Similarly, 2 teaspoons (tsp) of butter will provide around 90 calories, the same amount as 2 apples, which would be more filling. Artificial sweeteners can be used as an alternative to sugar. Low sugar drinks, jams and jellies are also good choices. A portion is:

• 1 scoop or small block ice cream.• 1 mini chocolate bar.• 3 tsp sugar, jam or marmalade.• 3 boiled sweets.• 2 tsp margarine or butter.• 2 tsp mayonnaise.• Small packet of crisps.

7


7

Enjoy your foodIt is important that you enjoy the food you eat. If you eat food that you don’t like then you will find it difficult to sustain a regular eating pattern. Similarly, it is also important to choose a way of eating that suits you and helps you manage your diabetes. Often when people try to adopt a diet that they don’t like, they give up out of frustration - so eat healthily but eat foods that you like and allow yourself the occasional treat.

Eat three regular meals a day Eating three meals a day at regular times will help you to keep your blood sugar levels in the correct range and help you to avoid highs and lows. Don’t be tempted to skip breakfast. Eating breakfast helps to kick-start your metabolism in the morning and will make you feel more alert. If you are not in the habit of eating breakfast then the menu has lots of different ideas for breakfast that you may find tempting, including smoothies, which may be helpful as a first step to having breakfast.

Drink at least 2 litres of fluid per dayDrinking enough fluid is essential for all body functions. Fluids can come from a variety of sources, including tea and coffee but alcoholic and heavily caffeinated drinks don’t count towards your 2 litres a day. Avoid adding sugar to tea and coffee, artificial sweeteners can be used instead and choose sugar free soft drinks.

While a small glass of fruit juice will provide one of your daily portions of fruit, you need to be aware that fruit juice contains sugar and that drinking fruit juice frequently will affect your blood sugar levels. Some people mistake feeling hungry for being thirsty, so be wary of this. Also, if your blood sugar levels are running high, it is likely that you will feel thirsty, so you will need to make sure that any fluid you are drinking is not adding to your carbohydrate intake.

Avoid extra fat, sugar and saltUse low fat cooking methods. Try to grill, bake, dry roast, dry fat fry, microwave, braise and casserole your food. Cutting down on fat can help with weight loss.

If you are using oil for cooking, try to use oils that are low in saturated fats, such as olive oil or rapeseed oil. Avoid using butter, lard or ordinary margarine as these are high in saturated fats, which raise cholesterol levels and increase the risk of heart disease. Check food labels for nutritional information - anything with more than 20g fat per 100g is regarded as high fat. More than 5g saturated fat per 100g is also regarded as high.

Avoid adding extra sugar to items like drinks and cereals. Artificial sweeteners can be used as an alternative if required. If you are eating tinned fruit make sure it is in juice – not syrup. Any food with more than 15g sugar per 100g is regarded as having a high sugar content. Adding extra salt to food can lead to raised blood pressure, so you should not add salt to food but use herbs and spices for flavour instead. You should also avoid salty snacks like crisps, pretzels, Bombay mix and salted nuts. Any food with more than 1.5g salt (0.6g sodium) per 100g is regarded as high salt.

The following menus have been analysed using information from the UK National Data Bank Plus information on typical medium portion sizes. The values given are typical values but can vary according to the products used and the portion sizes.

It is assumed that 300ml of semi skimmed-milk will be also taken each day in tea and coffee. This provides 138kcal, 15g carbohydrate and 5g fat.

Some Points to bear in mind

8


8

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9


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day

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466k

cal,

91g

carb

ohyd

rate

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fat,

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cal,

99g

carb

ohyd

rate

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t, 3.

5g s

atur

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fat,

1.

2g s

alt

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in ju

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229k

cal,

27g

carb

ohyd

rate

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fat,

0.4g

sat

urat

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t,

1.2g

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t

10


10

WEE

K 2

Not

esB

reak

fast

Lun

chD

inn

er

Mo

nd

ay

Dai

ly to

tal :

1080

kcal

14

0g c

arb

ohyd

rate

34

g fa

t 11

.0g

sat

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t 7.

4g s

alt

Soup

s ca

n b

e a

good

, fil

ling

dish

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are

ea

sy to

mak

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ing

left

over

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e ch

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t ad

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eap

mea

l. If

you

are

in a

rush

tin

ned

soup

s, li

ke

carr

ot a

nd le

ntil,

are

an

inex

pen

sive

and

qui

ck

optio

n.

Ora

nge

juic

e, b

oile

d eg

g an

d a

slic

e of

who

lem

eal t

oast

.

241k

cal,

31g

carb

ohyd

rate

,8g

fat,

2.0g

sat

urat

ed fa

t, 0.

7g s

alt

Lent

il so

up a

nd g

rana

ry ro

ll.

Cur

rant

bun

.

368k

cal,

62g

carb

ohyd

rate

,6g

fat,

1.6g

sat

urat

ed fa

t,

3.7g

sal

t

Shep

herd

s p

ie w

ith c

abb

age

and

carr

ots.

Lo

w fa

t yog

hurt

.

471k

cal,

47g

carb

ohyd

rate

, 20

g fa

t, 7.

4g s

atur

ated

fat,

3.

0g s

alt

Tues

day

Dai

ly to

tal:

1084

kcal

15

7g c

arb

ohyd

rate

22

g fa

t 6.

5g s

atur

ated

fat

3.6g

sal

t

Past

a b

akes

are

ec

onom

ical

as

wel

l as

fillin

g an

d th

ere

are

lots

of d

iffer

ent t

ypes

to

cho

ose

from

.

Whe

at b

ased

cer

eal w

ith

chop

ped

ap

ple

and

ski

mm

ed

milk

.

284k

cal,

51g

carb

ohyd

rate

,2g

fat,

0.6g

sat

urat

ed fa

t,

0.6g

sal

t

2 sl

ices

of w

hole

mea

l bre

ad, l

ow

fat s

pre

ad w

ith c

hick

en s

alad

. Pe

ar.

338k

cal,

44g

carb

ohyd

rate

, 7g

fat,

1.6g

sat

urat

ed fa

t,

1.1g

sal

t

Tuna

pas

ta b

ake

with

a s

ide

sala

d.

Slic

ed b

anan

a an

d lo

w fa

t yo

ghur

t.

462k

cal,

62g

carb

ohyd

rate

, 13

g fa

t, 4.

3g s

atur

ated

fat,

1.

9g s

alt

Wed

nes

day

Dai

ly to

tal :

1705

kcal

21

0g c

arb

ohyd

rate

60

g fa

t 10

.3g

sat

urat

ed fa

t 6.

6g s

alt

Cur

ries

and

rice

are

good

glu

ten

free

m

eals

and

usi

ng

caul

iflow

er in

hom

e-m

ade

curr

y b

oth

adds

fla

vour

and

thic

kens

it.

Glu

ten

free

por

ridge

with

ste

wed

rh

ubar

b w

hich

can

be

fres

h,

froz

en o

r tin

ned.

317k

cal,

50g

carb

ohyd

rate

,7g

fat,

3.6g

sat

urat

ed fa

t,

0.4g

sal

t

Jack

et p

otat

o an

d b

aked

bea

ns.

Pear

.

418k

cal,

86g

carb

ohyd

rate

,1g

fat,

0.1g

sat

urat

ed fa

t,

1.9g

sal

t

Lam

b a

nd c

aulifl

ower

cur

ry w

ith

bro

wn

bas

mat

i ric

e.

Red

frui

t sal

ad.

970k

cal,

74g

carb

ohyd

rate

, 52

g fa

t, 6.

6 g

satu

rate

d fa

t,

4.3g

sal

t

11


11

WEE

K 2

Not

esBr

eakf

ast

Lunc

hD

inne

r

Thur

sday

Dai

ly to

tal:

1287

kcal

17

1g c

arbo

hydr

ate

44

g fa

t 14

.3g

satu

rate

d fa

t 7.

0g s

alt

Low

fat c

usta

rds

are

easy

to m

ake

usin

g sk

imm

ed o

r se

mi-s

kim

med

milk

. A

ltern

ativ

ely

you

can

buy

low

fat,

read

y-m

ade

cust

ards

.

Pine

appl

e ju

ice,

2 o

ven

bake

d ha

sh b

row

ns a

nd b

aked

bea

ns.

409k

cal,

69g

carb

ohyd

rate

, 10

g fa

t, 2.

2g s

atur

ated

fat,

2.

3g s

alt

2 sl

ices

of w

hole

mea

l bre

ad, l

ow

fat s

prea

d w

ith e

gg a

nd c

ress

as

sand

wic

h.

2 ki

wi f

ruits

.

344k

cal,

42g

carb

ohyd

rate

, 12

g fa

t, 2.

9g s

atur

ated

fat,

1.

3g s

alt

Mus

hroo

m o

mel

ette

, new

po

tato

es a

nd g

reen

bea

ns.

Stew

ed a

pple

s an

d lo

w fa

t cu

star

d.

534k

cal,

60g

carb

ohyd

rate

, 22

g fa

t, 9.

2g s

atur

ated

fat,

3.

4g s

alt

Frid

ay

Dai

ly to

tal:

1159

kcal

13

8g c

arbo

hydr

ate

28

g fa

t 8.

6g s

atur

ated

fat

3.6g

sal

t

Ove

n ba

ked

oily

�sh

, su

ch a

s sa

lmon

, tro

ut,

larg

e sa

rdin

es a

nd

pilc

hard

s, ar

e an

eas

y an

d ta

sty

mea

l.

Bran

bas

ed c

erea

l with

sem

i sk

imm

ed m

ilk a

nd d

ried

apric

ots.

291k

cal,

41g

carb

ohyd

rate

, 7g

fat,

3.5g

sat

urat

ed fa

t,

1.2g

sal

t

2 sl

ices

of w

hole

mea

l bre

ad, l

ow

fat s

prea

d w

ith h

am a

nd s

alad

as

sand

wic

h.

Port

ion

of re

d gr

apes

.

280k

cal,

43g

carb

ohyd

rate

, 6g

fat,

1.4g

sat

urat

ed fa

t,

1.8g

sal

t

Ove

n ba

ked

trou

t, ne

w p

otat

oes

and

mix

ed s

ide

sala

d.

Bake

d pe

ar a

nd lo

w fa

t yog

hurt

.

588k

cal,

54g

carb

ohyd

rate

, 15

g fa

t, 3.

7g s

atur

ated

fat,

0.

6g s

alt

Satu

rday

Dai

ly to

tal :

1218

kcal

15

3g c

arbo

hydr

ate

29

g fa

t 11

.7g

satu

rate

d fa

t 2.

3g s

alt

Burg

ers

are

an e

asy

and

quic

k m

eal

but a

lway

s gr

ill o

r ba

rbec

ue –

don

’t fr

y.

Oat

cer

eal w

ith s

liced

ban

ana

and

sem

i ski

mm

ed m

ilk.

422k

cal,

66g

carb

ohyd

rate

, 9g

fat,

3.9g

sat

urat

ed fa

t,

0.5g

sal

t

Gril

led

beef

bur

ger i

n a

bun

with

si

de s

alad

. A

pple

.

379k

cal,

47g

carb

ohyd

rate

, 13

g fa

t, 4.

4g s

atur

ated

fat,

1.

6g s

alt

Gril

led

chic

ken

brea

st w

ith

mus

hroo

ms,

tom

ato

slic

es a

nd

gree

n be

ans

and

smal

l jac

ket

pota

to.

Bow

l str

awbe

rrie

s an

d lo

w fa

t cr

eam

.

417k

cal,

40g

carb

ohyd

rate

, 7g

fat,

3.4g

sat

urat

ed fa

t,

0.2g

sal

t

Sund

ay

Dai

ly to

tal :

1456

kcal

16

4g c

arbo

hydr

ate

48

g fa

t 10

.4g

satu

rate

d fa

t 7.

5g s

alt

Kipp

ers

are

a lo

vely

tr

aditi

onal

bre

akfa

st

and

boil

in th

e ba

g on

es s

ave

on th

e sm

ell

and

any

mes

s!

Gril

led

kipp

er a

nd to

mat

oes

and

slic

e of

who

lem

eal b

read

.

428k

cal,

17g

carb

ohyd

rate

, 26

g fa

t, 4.

3g s

atur

ated

fat,

3.

6g s

alt

Lean

roas

t por

k, a

pple

sau

ce,

low

fat g

ravy

, dry

roas

t pot

atoe

s, ca

rrot

s an

d pe

as.

Rhub

arb

crum

ble

with

ext

ra o

ats

and

low

fat c

usta

rd.

765k

cal,

100g

car

bohy

drat

e,

21g

fat,

6.0g

sat

urat

ed fa

t,

2.1g

sal

t

Jack

et p

otat

o w

ith tu

na a

nd

swee

tcor

n.

Fres

h fr

uit s

alad

.

263k

cal,

47g

carb

ohyd

rate

, 1g

fat,

0.1g

sat

urat

ed fa

t,

1.8g

sal

t

12


12

WEE

K 3

Not

esB

reak

fast

Lun

chD

inn

er

Mo

nd

ay

Dai

ly to

tal :

1209

kcal

13

4g c

arb

ohyd

rate

43

g fa

t 16

.3g

sat

urat

ed fa

t 7.

7g s

alt

Stew

s an

d ca

sser

oles

ar

e a

grea

t way

of

gett

ing

tow

ards

you

r 5

por

tions

of f

ruit

and

vege

tab

les

a da

y.

You

can

alw

ays

add

a fe

w le

ntils

and

oth

er

ingr

edie

nts

acco

rdin

g to

you

r tas

te.

2 sl

ices

of g

rana

ry b

read

, low

fat

spre

ad, g

rille

d b

acon

san

dwic

h w

ith to

mat

oes.

368k

cal,

36g

carb

ohyd

rate

, 16

g fa

t, 5.

3g s

atur

ated

fat,

3.

6g s

alt

A s

lice

of p

izza

on

thin

bas

e w

ith

a si

de s

alad

. Fr

uit s

alad

.

331k

cal,

44g

carb

ohyd

rate

, 12

g fa

t, 5.

3g s

atur

ated

fat,

1.

5g s

alt

Beef

ste

w w

ith e

xtra

veg

etab

les

and

boi

led

pot

atoe

s.

Low

sug

ar c

hoco

late

mou

sse.

510k

cal,

54g

carb

ohyd

rate

, 15

g fa

t, 5.

7g s

atur

ated

fat,

2.6

g sa

lt

Tues

day

Dai

ly to

tal:

1438

kcal

18

5g c

arb

ohyd

rate

35

g fa

t 15

.5g

sat

urat

ed fa

t 6.

5g s

alt

Frui

t lik

e gr

apef

ruit

can

be

refr

eshi

ng a

t b

reak

fast

tim

e an

d yo

u ca

n ha

ve it

fres

h or

tin

ned

in ju

ice.

Gra

pef

ruit

segm

ents

with

2 s

lices

gr

anar

y b

read

and

jam

.

294k

cal,

61g

carb

ohyd

rate

, 2g

fat,

0.4g

sat

urat

ed fa

t,

1.1g

sal

t

Plou

ghm

ans

lunc

h w

ith s

alad

an

d 2

slic

es o

f who

lem

eal b

read

. A

pp

le.

449k

cal,

57g

carb

ohyd

rate

, 12

g fa

t, 6.

3g s

atur

ated

fat,

3.

9g s

alt

Mix

ed b

ean

and

lent

il so

up.

Gril

led

turk

ey s

teak

s, m

ashe

d p

otat

o, p

eas

and

mus

hroo

ms.

695k

cal,

67g

carb

ohyd

rate

, 21

g fa

t, 8.

8g s

atur

ated

fat,

1.

5g s

alt

Wed

nes

day

Dai

ly to

tal :

1676

kcal

19

0g c

arb

ohyd

rate

56

g fa

t 13

.2g

sat

urat

ed fa

t 3.

3g s

alt

Mue

sli i

s ea

sy (a

nd

chea

per

) to

mak

e,

addi

ng o

ats,

whe

at

flake

s an

d dr

ied

frui

t.

Hom

e-m

ade

mue

sli w

ith o

ats,

dr

ied

frui

t and

sem

i-ski

mm

ed

milk

.

428k

cal,

70g

carb

ohyd

rate

, 9g

fat,

4.0g

sat

urat

ed fa

t,

0.4g

sal

t

Chi

cken

bur

ger a

nd b

un w

ith

side

sal

ad.

Bana

na.

653k

cal,

62g

carb

ohyd

rate

, 23

g fa

t, 3.

9g s

atur

ated

fat,

1.

8g s

alt

Brai

sed

kidn

eys

with

ste

amed

b

rocc

oli,

carr

ots

and

mas

hed

pot

atoe

s.

Blan

cman

ge w

ith s

traw

ber

ries.

595k

cal,

58g

carb

ohyd

rate

, 24

g fa

t, 5.

3g s

atur

ated

fat,

1.

1g s

alt

13


13

WEE

K 3

Not

esB

reak

fast

Lun

chD

inn

er

Thu

rsd

ay

Dai

ly to

tal:

1144

kcal

149g

car

boh

ydra

te

38g

fat

18.6

g s

atur

ated

fat

4.8g

sal

t

Jelli

es a

re a

pop

ular

p

uddi

ng a

nd c

an

be

serv

ed w

ith fr

uit,

yogh

urt o

r ice

cre

am.

Shre

dded

whe

at s

tyle

cer

eal

with

sem

i-ski

mm

ed m

ilk a

nd a

b

anan

a.

379k

cal,

64g

carb

ohyd

rate

, 6g

fat,

3.5g

sat

urat

ed fa

t,

0.3g

sal

t

Bean

s on

a s

lice

of to

ast.

Slic

ed m

elon

.

244k

cal,

44g

carb

ohyd

rate

, 2g

fat,

0.3g

sat

urat

ed fa

t,

2.4g

sal

t

Mac

aron

i che

ese

and

side

sal

ad.

Low

sug

ar je

lly a

nd m

anda

rins

in

juic

e.

521k

cal,

41g

carb

ohyd

rate

, 30

g fa

t, 14

.8g

satu

rate

d fa

t,

2.1g

sal

t

Frid

ay

Dai

ly to

tal:

1427

kcal

21

2g c

arb

ohyd

rate

33

g fa

t 9.

5g s

atur

ated

fat

6.5g

sal

t

Fish

ste

aks

like

tuna

, co

d an

d ha

ddoc

k p

rovi

de p

lent

y of

p

rote

in, a

re lo

w in

fa

t and

are

qui

ck to

p

rep

are.

Bran

flak

es w

ith a

dded

sul

tana

s an

d se

mi-s

kim

med

milk

.

353k

cal,

59g

carb

ohyd

rate

, 6g

fat,

3.4g

sat

urat

ed fa

t,

2 sl

ices

of g

rana

ry b

read

, low

fat

spre

ad w

ith b

anan

a.

Cur

rant

sco

ne.

459k

cal,

80g

carb

ohyd

rate

, 10

g fa

t, 2.

4g s

atur

ated

fat,

Vege

tab

le s

oup

and

gra

nary

roll.

Ba

ked

tuna

ste

ak, m

ashe

d p

otat

o w

ith c

aulifl

ower

and

pea

s.

615k

cal,

73g

carb

ohyd

rate

, 17

g fa

t, 3.

7g s

atur

ated

fat,

3.

4g s

alt

Satu

rday

Dai

ly to

tal :

1435

kcal

15

1g c

arb

ohyd

rate

51

g fa

t 6.

9g s

atur

ated

fat

6.5g

sal

t

Stew

ed fr

uit l

ike

plu

ms,

ap

ple

and

rh

ubar

b a

re a

ll us

eful

tr

aditi

onal

pud

ding

s.

They

can

als

o b

e fo

und

as c

anne

d al

tern

ativ

es.

Stea

med

kip

per

and

1 s

lice

of

who

lem

eal b

read

or t

oast

. A

pp

le ju

ice.

561k

cal,

33g

carb

ohyd

rate

, 31

g fa

t, 0.

2g s

atur

ated

fat,

3.

5g s

alt

2 sl

ices

of g

rana

ry b

read

, low

fat

spre

ad, h

am a

nd lo

w fa

t col

esla

w

as s

andw

ich.

Lo

w fa

t yog

hurt

.

372k

cal,

52g

carb

ohyd

rate

, 10

g fa

t, 2.

7g s

atur

ated

fat,

2.5g

sal

t

Brai

sed

stea

k w

ith ro

aste

d on

ions

, pep

per

s, p

arsn

ips

and

carr

ots

with

sal

ad p

otat

oes.

Pl

ums

and

low

fat c

usta

rd.

502k

cal,

66g

carb

ohyd

rate

, 10

g fa

t, 4g

sat

urat

ed fa

t, 0.

5g s

alt

Sun

day

Dai

ly to

tal :

1316

kcal

19

4g c

arb

ohyd

rate

28

g fa

t 11

.0g

sat

urat

ed fa

t 3.

5g s

alt

Tinn

ed fi

sh m

akes

a

good

sta

ndby

and

can

b

e th

e b

asis

of l

ots

of

mea

ls.

Pine

app

le ju

ice.

2 s

lices

of

gran

ary

toas

t and

mar

mal

ade.

340k

cal,

72g

carb

ohyd

rate

, 2g

fat,

0.4g

sat

urat

ed fa

t,

1.1g

sal

t

Lean

roas

t lam

b, m

int s

auce

, low

fa

t gra

vy, d

ry ro

ast p

otat

oes,

b

rocc

oli a

nd c

aulifl

ower

. Lo

w s

ugar

jelly

and

low

fat

yogh

urt.

622k

cal,

66g

carb

ohyd

rate

, 21

g fa

t, 9.

4g s

atur

ated

fat,

0.

8g s

alt

Tinn

ed s

alm

on s

alad

san

dwic

h on

2 s

lices

of s

eede

d b

read

. Ba

nana

.

354k

cal,

56g

carb

ohyd

rate

, 5g

fat,

1.2g

sat

urat

ed fa

t,

1.6g

sal

t

1.2g

sal

t1.

9g s

alt

14


14

WEE

K 4

Not

esB

reak

fast

Lun

chD

inn

er

Mo

nd

ay

Dai

ly to

tal :

1377

kcal

21

7g c

arb

ohyd

rate

28

g fa

t 6.

9g s

atur

ated

fat

6.9g

sal

t

Smoo

thie

s ca

n b

e b

ough

t but

they

ar

e ea

sy to

mak

e by

whi

zzin

g up

fr

uit i

n a

liqui

dise

r. Th

ey a

re u

sefu

l fo

r tho

se w

ho d

on’t

usua

lly e

at

bre

akfa

st o

r nee

d a

bre

akfa

st w

hile

on

the

mov

e. W

rap

s ar

e a

good

al

tern

ativ

e to

bre

ad a

nd ri

sott

os

are

a go

od w

ay o

f usi

ng u

p le

ftov

er

vege

tab

les.

Frui

t sm

ooth

ie.

190k

cal,

43g

carb

ohyd

rate

, 1g

fat,

0.2g

sat

urat

ed fa

t, ne

glig

ible

g s

alt

Mus

hroo

m s

oup.

Tu

na a

nd s

wee

tcor

n w

rap.

300k

cal,

40g

carb

ohyd

rate

, 8g

fat,

1.3g

sat

urat

ed fa

t,

3.5g

sal

t

Chi

cken

riso

tto

with

ext

ra

vege

tab

les.

M

ixed

frui

t cru

mb

le w

ith

extr

a oa

ts a

nd lo

w fa

t cu

star

d.

887k

cal,

134g

car

boh

ydra

te,

19g

fat,

5.4g

sat

urat

ed fa

t,

3.4g

sal

t

Tues

day

Dai

ly to

tal:

1511

kcal

22

6g c

arb

ohyd

rate

31

g fa

t 2.

9g s

atur

ated

fat

8.4g

sal

t

Live

r is

a go

od s

ourc

e of

iron

and

ca

n b

e us

ed in

all

sort

s of

dis

hes.

Sm

oked

sal

mon

slic

es c

an b

e qu

ite

inex

pen

sive

at t

he s

uper

mar

ket a

nd

can

be

used

with

cot

tage

che

ese

and

othe

r ing

redi

ents

. Bre

ad a

nd

frui

t com

bin

e w

ell i

n p

uddi

ngs

like

sum

mer

pud

ding

and

bre

ad a

nd

but

ter p

uddi

ng.

Ora

nge

juic

e.

Bake

d b

eans

on

2 sl

ices

of

who

lem

eal t

oast

.

350k

cal,

65g

carb

ohyd

rate

,3g

fat,

0.5g

sat

urat

ed fa

t,

2 sl

ices

of w

hole

mea

l bre

ad,

smok

ed s

alm

on, s

alad

and

co

ttag

e ch

eese

as

sand

wic

h.

Port

ion

of g

reen

gra

pes

.

342k

cal,

44g

carb

ohyd

rate

, 6g

fat,

1.3g

sat

urat

ed fa

t, 4.

0g s

alt

Live

r and

oni

ons,

boi

led

pot

atoe

s w

ith g

reen

bea

ns

and

mus

hroo

ms.

Fr

uity

bre

ad p

uddi

ng.

819k

cal,

117g

car

boh

ydra

te,

22g

fat,

1.1g

sat

urat

ed fa

t,

1.6g

sal

t

Wed

nes

day

Dai

ly to

tal :

1580

kcal

25

0g c

arb

ohyd

rate

40

g fa

t 4.

9g s

atur

ated

fat

6.4g

sal

t

Cou

scou

s is

real

ly e

asy

to m

ake

- jus

t add

boi

ling

wat

er a

nd

vege

tab

les

or h

erb

s fo

r flav

our.

Ther

e ar

e lo

ts o

f diff

eren

t drie

d b

errie

s av

aila

ble

and

thes

e ar

e w

orth

tryi

ng w

ith c

erea

ls a

nd

pud

ding

s. C

urrie

s ar

e ea

sy to

mak

e an

d ca

n b

e m

ade

mild

or h

ot

acco

rdin

g to

tast

e.

Pine

app

le ju

ice.

Be

rrie

s an

d p

orrid

ge.

189k

cal,

37g

carb

ohyd

rate

, 3g

fat,

0.5g

sat

urat

ed fa

t,

2.9g

sal

t

Cou

scou

s w

ith ro

aste

d ve

geta

ble

s an

d fa

lafe

l. Fr

esh

apric

ots.

589k

cal,

100g

car

boh

ydra

te,

13g

fat,

1.3g

sat

urat

ed fa

t, 0.

9g s

alt

Spic

y le

ntil

curr

y w

ith s

ide

sala

d an

d b

row

n ric

e.

Fres

h fr

uit s

alad

and

low

fat

Gre

ek y

oghu

rt.

802k

cal,

113g

car

boh

ydra

te,

24g

fat,

3.1g

sat

urat

ed fa

t, 2.

6g s

alt

2.8g

sal

t

15


15

WEE

K 4

Not

esBr

eakf

ast

Lunc

hD

inne

r

Thur

sday

Dai

ly to

tal:

1273

kcal

15

2g c

arbo

hydr

ate

44

g fa

t 20

.5g

satu

rate

d fa

t 3.

8g s

alt

Bake

s of

all

type

s ar

e ea

sy to

mak

e an

d ec

onom

ical

- ju

st u

se a

bas

e of

eg

g an

d m

ilk w

ith v

eget

able

s an

d ad

d ch

eese

, chi

cken

or t

una.

Pot

ato

wed

ges

are

easy

to m

ake

(or b

uy)

but o

ven

bake

them

rath

er th

an fr

y th

em.

2 po

ache

d eg

gs a

nd

mus

hroo

ms

on a

slic

e of

w

hole

mea

l bre

ad.

232k

cal,

15g

carb

ohyd

rate

, 12

g fa

t, 3.

3g s

atur

ated

fat,

0.

8g s

alt

A s

lice

of v

eget

able

piz

za o

n a

thin

cru

st.

Tinn

ed p

inea

pple

s in

juic

e.

254k

cal,

37g

carb

ohyd

rate

, 7g

fat,

5.3g

sat

urat

ed fa

t, 0.

6 g

salt

Scot

ch b

roth

and

gra

nary

ro

ll. S

avou

ry v

eget

able

and

ch

eese

bak

e w

ith p

otat

o w

edge

s.

787

kcal

, 100

g ca

rboh

ydra

te,

25g

fat,

11.9

g sa

tura

ted

fat,

2.

4g s

alt

Frid

ay

Dai

ly to

tal:

1517

kcal

21

7g c

arbo

hydr

ate

44

g fa

t 14

.1g

satu

rate

d fa

t 3.

6g s

alt

Milk

pud

ding

s ar

e re

ally

�lli

ng a

nd

can

be h

ome-

mad

e or

bou

ght

tinne

d or

as

chill

ed v

ersi

ons.

Ove

n ch

ips

can

be b

ough

t but

are

just

as

eas

y to

mak

e by

just

cut

ting

pota

toes

into

chi

ps, b

rush

ing

with

oi

l and

bak

ing

in a

hot

ove

n.

Bran

cer

eal w

ith s

emi

skim

med

milk

and

cho

pped

ba

nana

.

341k

cal,

53g

carb

ohyd

rate

, 7g

fat,

3.6g

sat

urat

ed fa

t,

1.2g

sal

t

Ove

n ba

ked

brea

d cr

umbe

d co

d, o

ven

chip

s an

d pe

as.

Low

fat t

ri�e.

723k

cal,

86g

carb

ohyd

rate

, 30

g fa

t, 6.

3g s

atur

ated

fat,

1.8g

sal

t

Jack

et p

otat

o w

ith c

otta

ge

chee

se.

Low

fat s

emol

ina

pudd

ing.

453k

cal,

78g

carb

ohyd

rate

, 7g

fat,

4.2g

sat

urat

ed fa

t, 0.

6g s

alt

Satu

rday

Dai

ly to

tal :

1439

kcal

15

0g c

arbo

hydr

ate

49

g fa

t 19

.2g

satu

rate

d fa

t 5.

7g s

alt

Saus

ages

are

gre

at a

t bre

akfa

st

or y

ou c

an h

ave

them

as

a m

ain

mea

l. Sh

ell �

sh c

an b

e us

ed in

hot

or

col

d di

shes

and

pro

vide

var

iety

. Sa

lad

pota

toes

are

love

ly ro

aste

d.

Bana

nas

and

mos

t fru

it ca

n be

ba

ked

by w

rapp

ing

in fo

il an

d ba

king

in a

hot

ove

n.

2 sm

all g

rille

d sa

usag

es,

grill

ed m

ushr

oom

s an

d to

mat

oes

with

a s

lice

of

brow

n br

ead.

215k

cal,

21g

carb

ohyd

rate

, 10

g fa

t, 4.

3g s

atur

ated

fat,

1.5g

sal

t

2 sl

ices

of g

rana

ry b

read

, pr

awn

and

sala

d as

sa

ndw

ich.

A

slic

e of

mal

t loa

f.

352k

cal,

56g

carb

ohyd

rate

, 3g

fat,

0.8g

sat

urat

ed fa

t,

Lam

b cu

tlets

, roa

sted

ve

geta

bles

and

roas

ted

sala

d po

tato

es.

Bake

d ba

nana

s.

872k

cal,

73g

carb

ohyd

rate

, 36

g fa

t, 14

.1g

satu

rate

d fa

t,

0.5g

sal

t

Sund

ay

Dai

ly to

tal :

1462

kcal

19

8g c

arbo

hydr

ate

32

g fa

t 9.

4g s

atur

ated

fat

5.9g

sal

t

Spic

es li

ke c

inna

mon

are

tast

y in

fr

uit,

milk

pud

ding

s an

d po

rrid

ge.

Cobb

lers

are

bas

ical

ly s

cone

s an

d m

ake

a pl

easa

nt to

ppin

g on

frui

t th

at h

as b

een

stew

ed. B

lanc

man

ge

is e

asy

to m

ake

eith

er h

ome-

mad

e or

from

a p

acke

t.

Man

go ju

ice.

Po

rrid

ge w

ith s

tew

ed a

pple

an

d ci

nnam

on.

179k

cal,

35g

carb

ohyd

rate

, 3g

fat,

0.4g

sat

urat

ed fa

t,

2.9g

sal

t

Roas

t chi

cken

, low

fat g

ravy

, dr

y ro

ast p

otat

oes

with

ca

rrot

s an

d ca

bbag

e.

Mix

ed fr

uit c

obbl

er a

nd lo

w

fat c

usta

rd.

816k

cal,

114g

car

bohy

drat

e,

14g

fat,

3.5g

sat

urat

ed fa

t,

1.9g

sal

t

Salm

on s

alad

with

gra

nary

ro

ll.

Low

fat r

aspb

erry

bl

ancm

ange

.

467k

cal,

49g

carb

ohyd

rate

, 15

g fa

t, 5.

5g s

atur

ated

fat,

2.1g

sal

t

3.7g

sal

t

16


16

Snacks are useful between meals not only to stave off hunger but also to maintain blood sugar levels.

Food Kcal Grams of Carbohydrate

80-100g fresh fruit 40-70 10-15

10 grapes 40 15

Small slice of mango 40 10

80g strips of carrot or celery 20 0-5

1 medium slice of bread 75 15

1 crumpet 90 20

2 plain crackers 95 10

80g tinned sweetcorn 90 20

20g plain popcorn 120 20

2 plain rice cakes 60 15

2 crispbreads 36 10

2 rich tea biscuits 60 10

1 fig roll 80 15

2 digestive biscuits 140 20

2 ginger biscuits 90 15

2 oat cakes 80 10

1 small packet of crisps 150 15

1 small slice of carrot cake 190 20

1 scoop of ice cream 70 10

Small pot low fat yoghurt or fromage frais 70-100 10

300ml semi-skimmed milk 138 15

Cup of lentil or vegetable soup 30-70 10-15

Snacks

17


17

For people with Type 2 diabetes one of the first things they are advised to do is to lose weight. There are several reasons for this.

Just a 10% reduction in your body weight will increase the likelihood that:

• Your blood glucose levels will drop and you will need less or no medication as a result.• Your blood pressure will reduce.• Your cholesterol levels will fall.

In theory, losing weight is easy. If you eat fewer calories than you use up, then you will lose weight. On average, a woman needs 2000 calories per day and a man 2500 calories a day. If you reduce your calorie intake by 500 calories a day then you should lose around half a kilo (about a pound) a week. You will lose more calories if you take extra exercise, such as walking, gardening, swimming, housework or cleaning the car. All of the menus have been calorie counted so that you can choose meals that suit your needs.

Unfortunately, in reality losing weight is not easy and keeping the weight off is harder still. There are several things you can do to help you lose weight and these involve some simple lifestyle changes. You can try and make these changes one at a time, at your own pace so that you can feel that you have mastered each change before moving on to the next.

Losing Weight

Below are some tips as to how you can change your eating habits so that you can lose excess weight:

• Eat more slowly to make the meal last.• Try eating from a smaller plate – it makes it look as if you have more food.• Fill your plate with vegetables or salad.• Try to cook tasty low-calorie foods that can be shared by the rest of the household –

that way you won’t feel so left out.• Don’t feel you have to clean your plate – stop eating when you have had enough.• Set realistic targets for losing weight – don’t set yourself up to fail by being over-

ambitious.• Allow yourself the occasional treat to avoid getting bored or frustrated with your diet.• Be wary of the hidden calories in things like salad dressing and sauces.• Make a shopping list before going to the supermarket and stick strictly to the list.• Never go shopping for food when you are hungry.• Avoid alcohol.

18


18

Many of us like to keep our food shopping bill as low as possible, especially those of us on low incomes. Here are a few ideas about buying a well balanced diet on a budget:

• Try to buy fruit and vegetables in season, as they tend to be less expensive. If you grow your own try to freeze some for later.

• Porridge oats are a very inexpensive breakfast and can also be used in other dishes.• Rapeseed oil tends to be inexpensive - just use it sparingly.• Lentils can be added to meat in dishes like lasagnes, shepherds pies and savoury mince so less

meat is needed.• Vegetables such as carrots or tinned sweetcorn can be added to casseroles and meat dishes to

increase the size of the dish – they also contribute to your 5 a day.• When you cook a dish like a curry or casserole make a portion to freeze, then when you do not feel

like cooking you are not tempted by takeaways or a rush to the supermarket.• If you are cooking foods like rice and pasta, it is very easy to cook more than you need. Measure

out the amounts you need before you cook it to avoid leftover waste.• Use more economy ingredients like tinned fruits and vegetables.• Plan your meals and use a shopping list.• Make your own packed lunch.

Eating on a budget

For many of us, it is very common to lose our appetite if we are unwell. If you have diabetes as well, then this poses additional problems. Any illness can affect your blood sugar levels so it is important to test more frequently and to get in touch with a medical professional if you are worried. It is very important that you keep drinking enough liquid. Very often people don’t enjoy their usual drinks, so low calorie hot chocolate and malted milk drinks may be tempting. Fizzy, sugar free drinks, such as sugar free lemonade, will moisturise the mouth and will make it feel clean. Fruit juice diluted with carbonated water will also have a similar effect. It is also important that you keep eating and the secret is eating little and often.

All the items below are included in the menu plan:

• Plain toast or biscuits may help if you are feeling nauseous.• Comfort foods are easy to eat and may be appealing. Foods like porridge, soups, shepherds pie,

mashed potatoes, fish or eggs in various ways on toast may be tempting if you are ill.• Desserts like ice cream, tinned fruit in juice, low sugar custards, yoghurts, jellies and fromage frais

are all also easy to eat.

Food for when you are ill

19


19

If you are eating out or choosing a takeaway, managing your diet is not as difficult as it may first seem. If you are selecting food from a menu then simply try to choose foods that are low in fat and where you can try to gauge the carbohydrate content.

If you are tempted by fast foods, try not to “go large” with the meal and ask for extra salad or vegetables, rather than fries, and choose a low sugar drink.

If you are eating in an Italian restaurant, you can choose healthier options in several ways. If you like pizza, then choose one with a thin base rather than thick crust or cheese-filled types. When you are eating pasta then choose one with a tomato sauce instead of one that is creamy. You can also eat lots of salad.

Indian food can be very healthy provided you avoid the fried dishes like samosas, bhajees, fried rice and battered food. Curries like Kormas are also high in fat. It can be easy to eat large amounts of carbohydrate in the form of popadums and chutneys, followed by a large portion of rice with curry and potato side dishes as well as nan or paratha breads.

If you are having poppadoms, choose yoghurt based dips like raita rather than large helpings of pickles and chutneys. If you are at home, cook them in a microwave rather than fry them. Choose boiled rather than fried rice and enjoy dishes like phalls, boonhas, tandooris, tomato based curries and biryanis. You can also ask for no extra oil or ghee to be added to the meal before service. Chicken, fish or vegetable dishes are likely to be lower in fat than lamb and chappatis are also a better choice than paratha or nan breads.

Chinese dishes like stir fries, curries and chow mein are a better choice than sweet and sour chicken or pork, which is coated in batter and deep fried. Again choose boiled rice rather than egg fried rice or noodles. Also try to avoid dishes containing nuts, like chicken with cashews.

Thai food is becoming increasingly popular. Choose red or green Thai curry dishes, kebabs and steamed vegetables rather than creamy coconut based sauces.

When you are travelling, try to keep snacks like fruit, biscuits and sugar-free drink in the car with you. This will help you to avoid pulling over and buying the sweets and chocolate sold at service stations. If you do have to stop for food, try to choose a sandwich and check the nutritional information on the label.

Eating Out and Takeaways


Independent Diabetes TrustPO Box 294 Northampton NN1 4XS

For further information about all our FREE lea�ets contact us:

HELPLINE: 01604 622837Email: [email protected]

www.iddtinternational.orgCharity Number 1058284 Registered Number 3148360

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