MANAGING DIABETES NUTRITION TIPS AND RECIPES INSIDE

Transcription

1 MANAGING DIABETES NUTRITION TIPS AND RECIPES INSIDE

2 What is diabetes? The carbohydrates we eat get broken down into glucose, which is a type of sugar. Glucose is absorbed into your bloodstream and becomes what is known as blood glucose. The release of the hormone insulin from your pancreas allows the glucose to pass from your bloodstream into your cells to produce energy for your body. This way, insulin helps to regulate your blood glucose level and facilitates your body s ability Managing your diabetes The good news is that if you take responsibility for your health and well-being, diabetes can be managed, allowing you to live a healthy and active life. The first step is to develop a treatment plan with your lifestyle in mind. Consulting a team of healthcare to use the energy from carbohydrates. In people with diabetes, the body either produces too little or no insulin, or is unable to use insulin properly. This means that the process of allowing glucose to pass from your bloodstream into your cells for energy is hindered and, as a result, glucose accumulates in the blood, causing your blood glucose level to rise. providers, including a doctor, a diabetes educator and a dietitian, will help you to master the four most important areas for managing your health and diabetes: medication, nutrition, monitoring and exercise. Diabetes and healthy eating Healthy nutrition is a key component of your diabetes healthcare plan. A healthy meal plan isn t just for people with the condition. In fact, the dietary guidelines recommended for people with diabetes are the same as those recommended for the rest of the population. That means your family doesn t need to prepare separate meals for you at home they can simply adopt your healthy habits. Follow these tips each day for a balanced and healthy meal plan: 1 Eat at least three balanced, regular meals each day, incorporating a variety of foods Decrease the amount of refined carbohydrates and sugar you eat as they can cause your blood glucose level to spike. 8The essential fatty acids we find in fatty fish, such as sardines, pilchards, mackerel and salmon, have numerous benefits and help protect you against heart disease. Aim to eat at least five servings of and/or fruit every day. Beware of taking in excess saturated and trans-fats. 7 Fats play an essential role in your diet, but it is important that you choose fats of good quality. 9 Opt for monounsaturated fats, which are found in olive oil, canola oil, avocados and some nuts. Include a small portion of good quality carbohydrates in your meals. They are high in fibre. Include a portion of lean protein in each of your meals to help improve your blood glucose control. 10 If you are overweight, losing weight can help improve your blood glucose control. Change to a healthier way of eating, control your portion sizes and increase your level of physical activity.

3 Build balanced meals Use this guide to build balanced meals, regardless of where you are, as it will help you to control your portion sizes and your total intake of energy and carbohydrates. ½ plate Examples: All fresh and frozen (served as a raw salad, steamed, fast-boiled, stir-fried or roasted), tinned (brine drained and rinsed) ¼ plate high-fibre carbohydrates ¼ plate lean proteins A serving is usually about the size of your palm, or ½-1 cup of milk or yoghurt. Examples: Low-fat milk, beans, lentils, chickpeas, poached and boiled eggs, tuna in brine, fish fillets, lean cold meats, low-fat cottage cheese, lean beef, ostrich fillet, extra lean minced meat, skinless chicken breast ½ plate ¼ plate lean proteins ¼ plate high-fibre carbohydrates A serving is usually about the size of your fist, ½-1 cup, or 1-2 slices of bread. Examples: Low-GI low-fat muesli, low-gi wholegrain bread, wholewheat wraps, rye and wholewheat crackers, sweet potatoes, corn on the cob, wholewheat pasta, samp and beans, brown and wild rice, baby potatoes Small amount of healthy fats Small amount of healthy fats A serving ranges from 1 tsp to 1 tbsp, depending on the type of fat. Examples: Seeds, almonds, peanut butter, avocados, low-fat tub margarines, olive and canola oils, unsalted raw nuts, olives, low-oil dressings, low-oil mayonnaise

4 Preparing sweet treats While many baked goods are a major source of both saturated fats and added sugars, there is still room for them in a healthy eating plan for people with diabetes. However, focus on enjoying much smaller portions, and experiment with creating healthier versions of your favourite recipes. If you have a sweet craving, have a piece of fruit or a tub of plain yoghurt with fresh fruit to sweeten it. Alternatively, fruit canned in its natural juice (drained), low-fat lite custard, lite frozen desserts and sugar-free jelly can help you satisfy your craving. Just remember to keep your servings small. Add fruit or even, such as shredded or pureed apple, carrot, banana and pumpkin, to recipes to boost nutrients, flavour and moisture. In some recipes, these ingredients can replace some or all of the butter or oil. When you use less sugar in recipes, add spices like cinnamon, cloves, allspice and nutmeg, and flavourings such as vanilla extract and almond flavouring to enhance the sweetness of the treats. When baking, you can substitute all or part of the sugar in the recipe with sugar substitutes, but bear in mind that the colour, volume, texture and cooking time may differ from that of products baked with sugar. Berry and yoghurt panna cotta Using fresh fruit adds natural sweetness to your dessert. Ingredients 1 packet sugar-free berry-flavoured jelly powder 1 tbsp gelatine powder 3 tbsp xylitol 3 tbsp boiling water 500 ml plain low-fat yoghurt 150 g (1 punnet) fresh berries, like raspberries, blueberries or strawberries, for serving Mint for serving Method Make jelly according to the packet instructions and share evenly between 6 x ¾-cup ramekins. Refrigerate to set completely. Dissolve the gelatine and sweetener in the boiling water. Microwave for a few seconds if necessary. Allow to cool slightly. Mix a little yoghurt with the warm gelatine Serves 6 mixture. Add the mixture to the remaining yoghurt. Mix well. Pour the yoghurt mixture over the jelly and allow to set for 6-8 hours. Loosen the edges with a sharp knife and unmould onto a serving dish. Serve with the fresh berries and mint. There are a number of products containing sweeteners that have been developed especially for people with diabetes, and specifically for use in baking. Call Pick n Pay s Health Hotline on for more information.

5 Sweet potato and lentil curry Serves 4 Spice up your week the healthy way in vegetarian style. Ingredients 2 tbsp olive oil 1 onion, chopped 3 tbsp medium curry powder 1 tbsp garam masala 1 tbsp ground cumin 2 tbsp ground coriander 2 tbsp tomato paste 2 garlic cloves, crushed 375 ml dried lentils 1 packet (500 g) diced sweet potato and butternut 400 g chopped tomatoes 2 cups vegetable stock Plain yoghurt for serving Fresh coriander for serving Method Heat the oil and sauté the onion, curry powder, masala, cumin and coriander. Add the tomato paste, garlic, lentils, sweet potato and butternut and fry for a few minutes to coat. Add the tomatoes, stock and sugar, cover and bring to the boil. Reduce heat and simmer for minutes or until cooked through. Serve topped with a spoonful of plain yoghurt and fresh coriander. Did you know? Pick n Pay employs a registered dietitian to provide free nutrition-related advice to the public. Contact our Health Hotline on or healthhotline@pnp.co.za to start your nutrition conversation. * You can also visit to find a dietitian in your area who is registered with the Association for Dietetics in South Africa (ADSA). * For more recipes, go to * Shop online at Disclaimer: The information in this leaflet is not intended as a substitute for professional medical advice, diagnosis or treatment. Please visit your healthcare professional for advice specific to your individual requirements.