diabetes diet sheet
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Diet, Snacks & Cholesterol – Info Sheet from www.diabeticinfo.co.uk
www.diabeticinfo.co.uk
Diet, Snacks & Cholesterol
Regular snacks
By eating regular foods and snacks, following a
sensible diet and concentrating on healthy foods you will find it much easier to stabilise your blood
sugar levels.
Diet plays a huge part in controlling your diabetes. It is therefore important to be sensible and follow
recommended guidelines for maintaining a healthy diet. There are numerous leaflets available
containing very helpful advice and suggestions, many of which are available from Diabetes UK. In
addition, you can discuss your own individual
dietary requirements, with a registered dietician and this can be arranged through your Diabetes
Specialist Nurse or GP.
The diabetic diet
You may have heard already that the diet followed by Diabetics is the normal healthy diet recommended for everyone else and this is true. It is important for Diabetics to try hard to
follow the advice they are given with regards to diet, as it a key factor in balancing blood sugar levels. This need not be a chore and will in time, become such a routine, that you
will actually enjoy controlling your diet and will also become the envy of your friends and family. Once you get a feel for dissecting the information on labels on foods it will become
second nature.
In short, the Diabetic diet should be low in sugar, low in fat, based on starchy foods and
contain a regular intake of fruit and vegetables. It is accepted that good diabetic control has three key ingredients, diet, exercise and insulin.
Controlling your weight also helps you control your Diabetes.
Diet, Snacks & Cholesterol – Info Sheet from www.diabeticinfo.co.uk
The regular dietary principles are therefore:
• Eating regular meals and snacks containing starchy carbohydrates
• Reducing your sugar and salt intake and cutting down on fried and fatty foods
• Increasing your intake of fruit and vegetables
Starchy carbohydrates give better control of sugar levels, as they are absorbed slowly.
Regular snacks and meals help you to avoid low blood sugar levels. High fibre foods are also known to slow down the absorption of sugar into the blood.
You do not have to avoid sugar completely - it is a 'low sugar diet' - not a 'no sugar diet'. But you must regulate your sugar intake sensibly.
The occasional treat is of course acceptable. You can easily have a small thin slice of your favourite cake, rather than the large portion you used to have and instead of missing out
altogether. You will of course need the occasional sweet food to treat low blood sugar but you should not run your levels low in order to eat the wrong sort of foods.
Drinks that contain a lot of sugar will increase your blood sugar too fast so you should
choose low sugar or sugar free varieties, or plump for mineral water as a healthier alternative. It is recommended that we drink up to 3 litres a day (5 pints) to maintain a
healthy system and whilst this seems a huge amount you will be surprised how the quantities mount up. You may need to increase your fluid intake if you are seriously short
of this figure. Drinking plenty of fluids will help you feel more energetic and this will help your body immensely - it stands to reason, as you would not get far in your car without
petrol. Food and drink are vital body fuels and it is wise to improve the quality of them.
Do not be fooled into purchasing diabetic foods as they are expensive, high in calories and
fat and can have a laxative effect in some cases. There are no advantages to buying these so-called 'special' foods - so stick to a normal and natural diet.
Diet, Snacks & Cholesterol – Info Sheet from www.diabeticinfo.co.uk
Starchy carbohydrates
Starchy carbohydrates are slower acting sources of energy that help you stabilise blood
sugar levels. Try to eat them regularly throughout the day and include some at meal times. The best examples are bread, potatoes, pasta, rice, cereals and fruit.
Fruit and Vegetables
Fruit and vegetables provide fibre, vitamins and minerals essential to maintaining a healthy body. The overall aim is to have at least five helpings of fruit and vegetables each day.
Raw vegetables such as carrots make ideal snacks between meals, as do rye biscuits and of course - fruit.
Shopping
When shopping, choose semi-skimmed or skimmed milk, lean meat and oily fish such as
salmon, sardines, mackerel and pilchards and eat fewer sausages, salami and pork pies. Cut down on crisps and if you must eat them opt for low fat varieties. Choose low fat
yoghurts, but take care to check the carbohydrate content as it is often higher than ordinary yoghurt - diet yoghurt generally has less cholesterol, low fat cheeses and dairy
products. Chips should be limited to once a week and try oven chips as an alternative. Use low fat butter and margarine spreads and spread them thinly. Try grilling, baking or
steaming foods and if using fats and oils - limit these to small amounts.
Drink alcohol in moderation only and remember it LOWERS blood sugar levels.
Here is a quick guide to the labels on foods showing what is considered a lot and what is
considered a little per 100g:
A little A lot
Sugar 2g or less 10g or more
Fat 3g or less 20g or more
Saturates 1g or less 5g or more
Fibre 0.5g or less 3g or more
Sodium 0.1g or less 0.5g or more
Below is a helpful table of fruits, which shows what they contain:
Fruit Average Portion Sugar Carbohydrate Fat
Apple 110g 10.5g 10.5g 0.1g
Banana 100g 13.8g 15.3g 0.2g
Orange 160g 5.9g 5.9g 0.1g
Pear 150g 9.1g 9.1g 0.1g
These figures are courtesy of a brilliant book called 'Food tables and labelling' by A E Bender and D A Bender (Oxford University Press ISBN 019832815X)
Diet, Snacks & Cholesterol – Info Sheet from www.diabeticinfo.co.uk
'Food tables and labelling'
This is an excellent slim reference book and I highly recommended it. It contains hundreds
of foods in an easy to read table format, detailing what vitamins and minerals are present in those foods and in what quantities. It is extremely useful for assessing your vitamin and
mineral intake against recommended daily allowances and it will assist you in calculating whether you have any deficiencies in your diet.
Quick Summary so far
Eat regularly, include some starchy carbohydrates with each meal, choose high fibre versions, limit intake of sugars and sugary foods, reduce fat intake, use salt sparingly, do
not drink too much alcohol and aim to keep to your ideal body weight if possible.
For more detail about foods, diets and eating well with diabetes - contact your dietician, GP, Diabetes Specialist Nurse and Diabetes UK.
All carbohydrate increases
your blood glucose levels
Fruit sugar is known as fructose and milk sugar as lactose
There are two types of fat:
Saturated & unsaturated (polyunsaturated
and monounsaturated) fats
Reduce your intake – particularly
of saturated fat as it is linked to heart disease.
Choose unsaturated fats or oils,
especially monounsaturated fat, as they are better for your heart.
Eating less fat helps you lose weight and
also helps your diabetes control
Diet, Snacks & Cholesterol – Info Sheet from www.diabeticinfo.co.uk
It is recommended that you have 5 servings of fruit & veg every day
Here are some ideas - the latest craze is blitzing fruits to drink - whatever you prefer
Fruit & Veg
Whole fruits
Berries
Grapes and slices of tropical fruits Canned fruits in natural juice
Fruit juice or dried fruits Fresh, frozen and canned vegetables
Salad vegetables
Base meals on starchy carbohydrate foods with low glycaemic index
Oats Whole grain cereals and breads (my personal favourite is bite-sized shredded wheat)
Rye bread High fibre white bread
French stick Pitta bread
Wholemeal crackers
Pasta Basmati rice
Noodles Potatoes
Opt for lower fat dairy foods
Semi or skimmed milk
Low fat, diet or shape yoghurt Reduced fat or cottage cheese
Low fat or diet fromage frais Dutch Edam
Almost fat free milk puddings
Choose foods rich in mono unsaturates
Rapeseed, olive oil, groundnut oil (peanut)
Spreads based on mono unsaturated fatty acids (Bertolli is great!) Peanuts
Hazelnuts Almonds (it is reported that a small handful daily can assist in reducing cholesterol)
Oil rich fish, such as mackerel, salmon or sardines (unless you suffer from Gout!)
Choose lean meat, poultry, fish
Avoid diabetic foods - they are not necessary! They are
often high in calories and fat and can cause diarrhoea
and stomach upsets due to
the amount of sweeteners they contain!
An example of 5 helpings is -
1 apple 1 banana
2 tablespoons of veg
1 bowl of salad 1 small glass of unsweetened fruit juice
Diet, Snacks & Cholesterol – Info Sheet from www.diabeticinfo.co.uk
Breakfast options
Base your breakfast on starchy carbohydrates such as porridge and cereals that contain oats such as muesli, or add a handful of crunchy oat cereal to your favourite corn or bran
cereal Use semi-skimmed milk or fat free yogurt with cereals
Add fruit for fibre & vitamins
Bread is a great option (I normally have either 2 slices of toast or a bowl of bite-sized shredded wheat - both give a good stable blood sugar taking me through to my first mid-
morning snack) Granary or seed breads, such as oat or rye bread, high fibre white bread, pitta or bap
Occasional treats of a cooked breakfast are ok - you have to have a life as well! Choose low fat options and trim excess fat from bacon - & be sensible about portions!
Try weetabix, shredded wheat, rice krispies, shreddies, puffed wheat, porridge, unsweetened muesli (not sugar coated) cornflakes
Lunch options
Again base them on carbohydrate foods
Sandwiches or toast (bread as suggested above)
Lentils, beans, pasta, spaghetti, macaroni, pasta shapes, try wholemeal varieties, noodles,
soups, slices of lean meats Grated low fat cheese, carrots, cottage cheese, baked potatoes, oil rich fish, rice salads,
peppers Sandwich fillers are pretty good options these days - check contents
White or brown rice is suitable
Dinner options
Again base dinners on carbohydrates
Boiled new potatoes, roast potatoes, pasta, rice, beans, basmati rice, noodles, baked beans, butter beans or kidney beans, stews, hot pots, fish, poultry, add some protein for
minerals
Grill, or bake, make casseroles with lean meats and poultry such as beef, lamb steaks,
pork, chicken or turkey Steam vegetables, salad vegetables
Stir frys are excellent, rice dishes are fabulous Try tuna, pasta, spaghetti even occasional pizza is ok
Fruit based deserts are great - if you have them
Diet, Snacks & Cholesterol – Info Sheet from www.diabeticinfo.co.uk
Supper options
Once again carbohydrate based - something reasonably light
Small cereal portion Toast or bread
Quick table & more detailed table of Guideline daily amounts:
Each Day Women Men
Calories 2000 kcals 2500 kcals
Fat 70g 95g
Each Day Women Men
Calories 2000 kcals 2500 kcals
Fat 70g 95g
Saturated fat 20g 30g
Sugar 50g 70g
Salt Less than 6g Less than 6g
Fibre 16g 20g
Diet at a glance – Remember you can consult a dietician! Remember it is not a no sugar diet but a low sugar diet!
Sweets, chocolates, toffees, fudge, mints can be eaten as treats occasionally, best after a meal - be
sensible about portions - a small slice of cake on a special occasion is better than not having any! Grate cheese to use less & try low fat varieties such as Edam & Gouda
High fibre foods are beneficial as they slow down the absorption of sugar into the blood
Increase your fruit & veg intake
Have a balanced varied diet and enjoy your food
Cut down on fried and fatty foods Cut down on crisps - opt for low fat versions
Try grilling, baking or steaming foods
Limit chips to once a week or try oven chips
Opt for plain biscuits such as Rich Tea or Morning Coffee
Fruit or raw veg is a great between meal snack - celery, pepper and carrots are good examples
Diet, Snacks & Cholesterol – Info Sheet from www.diabeticinfo.co.uk
Snack ideas - these are ideal as an alternative to a digestive biscuit
Fruit
1 apple 1 orange
1 peach 1 pear
1 nectarine 1 small banana
10 grapes
15 cherries 2 plums
2 kiwi fruit
Yoghurt
1 diet yoghurt or 2 Shape fruit Fromage Frais
Bread & Biscuits
1 wholemeal shortbread biscuit 2 low fat water biscuits
1 low fat Matzo cracker 3 low fat Hi-Lo crackers
2 Jacob's cream crackers
2 low fat crackers 1 oatcake
2 rich tea 5 cheddars
3 TUC biscuits 1 small pancake
2 rice cakes 2 Ryvita
1 slice wholemeal bread
Crisps & Nuts
1 packet low fat crisps 1 packet of Walkers Quavers
1 pack of 25g Twiglets
1 pack of 3oz Mini cheddars 1 pack of Walkers French fries
Cool tip!
During Summer when everyone else is eating ice
creams and lollies - you do not have to miss out!
Try making your own
lollies with sugar free drinks! It works!
Diet, Snacks & Cholesterol – Info Sheet from www.diabeticinfo.co.uk
Snacks
I recently discovered some very tasty Wholemeal Crackers made by Fox's that are ideal for diabetics and also suitable for vegetarians.
They come in 250g boxes and contain five individually wrapped 4 biscuit portions...one or
two biscuits being enough as a snack....I have bought a miniature lunchbox to house a 4 biscuit pack which is ideal. It takes up little space and keeps the biscuits fresh. This is a
superb snack option
Basic per biscuit nutritional details are as follows:
Protein 1.1g
Carbohydrate 7.5g (of which Sugars) 1.7g
Fat 2.6g (of which saturates) 1.0g
Fibre 0.9g Sodium 0.081g
58 Calories per biscuit
www.foxs-biscuits.co.uk
Diet, Snacks & Cholesterol – Info Sheet from www.diabeticinfo.co.uk
Cholesterol
Having high levels of cholesterol is one of many risk factors for coronary heart disease.
Smoking, being overweight, being inactive and not following a healthy diet are also factors. Your cholesterol levels should be monitored on a regular basis and controlled in order to
help reduce the risk of heart disease.
Cholesterol is the fatty substance, which is produced in our bodies. It is found in foods of
animal origins like dairy products, egg yolk, meat, fish and poultry. Foods containing the highest amounts of cholesterol include egg yolks and organ meats such as liver and
kidney. It is important to improve your chances of having a long and healthy life and a few basic lifestyle changes will assist in lowering your cholesterol.
A book that will help you assess the amount of cholesterol in your diet is-:
"Food Tables & Labelling" by A E Bender & D A Bender ISBN 0198328141
As always, you should consult your GP or dietician for dietary advice, but here are some useful pointers:
Fibre plays an important part in lowering cholesterol.
Here are some examples of foods high in fibre:
Grains: Brown rice, wholemeal pasta, wheatgerm, unprocessed bran and oatbran
Cereals: All-bran, shredded-wheat, oatbran and oatmeal
Fruit: Oranges, grapefruits, mandarins, apples, pears, peaches, grapes, without the membranes or skins removed
Dried Fruits: Apples, apricots, prunes and raisins
Vegetables: Dried beans and peas, celery, carrots, broccoli, green beans, peas, cabbage,
asparagus, cauliflower and corn
Raw vegetables: Celery, carrot, broccoli, cucumber, lettuce
Diet, Snacks & Cholesterol – Info Sheet from www.diabeticinfo.co.uk
Fats and cooking oils
There are 3 main types of fat: Saturated, Monounsaturated and Polyunsaturated
Saturated fats raise cholesterol levels, monounsaturated fats can help reduce levels and polyunsaturated are the most effective in lowering cholesterol levels. Butter is best
avoided; olive oil should be used only in moderation and ideally use sunflower oil or
polyunsaturated margarine wherever possible.
Here are some examples of foods containing the different types of fat:
Saturated fats (Raise cholesterol levels):
Butter, beef, cheese, chocolate, coconut, coconut oil, egg yolk, lard, milk, palm oil, poultry
Monounsaturated fats (Can help reduce cholesterol levels):
Avocado, cashews, olives, olive oil, peanuts, peanut oil, peanut butter
Polyunsaturated fats (Most effective at lowering cholesterol):
Almonds, corn oil, cottonseed oil, fish, hazelnuts, margarine, pecans, safflower oil, soybean
oil, sunflower oil.
If you have done all that you can in your diet adjustments and cholesterol levels remain higher than your GP would like to see you may need tablets - normally called statins to
help keep your cholesterol down. These tablets are taken at night to reduce any build up of cholesterol during the day.
Changing from Two injections to Four is one of the
best moves you can make to help control your diabetes and give you more freedom with your diet –
check out the Info Sheet “From Two Injections to Four – The Best Move I Ever Made!” by Paul Foreman
Diet, Snacks & Cholesterol – Info Sheet from www.diabeticinfo.co.uk
Below is a Snack Carb Amounts Mind Map which can be used as a starting point to learn
various carbohydrate amounts in snacks.
Followed by a Glycaemic Index Mind Map
Diet, Snacks & Cholesterol – Info Sheet from www.diabeticinfo.co.uk
Diet, Snacks & Cholesterol – Info Sheet from www.diabeticinfo.co.uk
Diet, Snacks & Cholesterol – Info Sheet from www.diabeticinfo.co.uk
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and
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Blog at www.mindmapinspiration.com
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Diet, Snacks & Cholesterol – Info Sheet from www.diabeticinfo.co.uk
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Diet, Snacks & Cholesterol – Info Sheet from www.diabeticinfo.co.uk
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Diet, Snacks & Cholesterol – Info Sheet from www.diabeticinfo.co.uk
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