Healthy eating a pictorial guide
This booklet explains healthy eating and food choices. It is suitable for all adults and teenagers, including people with diabetes and those wanting to lose weight. It is intended to be used with advice from your dietitian. Diabetes Queensland is the leading charity and peak consumer body representing people with diabetes in Queensland and providing vital support and information to the community about diabetes. Diabetes Queensland provides telephone advice and support in Queensland. Call 1300 136 588 to talk to a dietitian or diabetes educator. The National Diabetes Services Scheme The National Diabetes Services Scheme (NDSS) provides subsidised products, information and support services to people with diabetes across Australia. People who are registered with the NDSS can access a range of free and subsidised products to assist with their diabetes management including: Subsidised testing strips for monitoring blood glucose levels Free insulin syringes and pen needles (for those needing insulin or Exenatide) Information and support free diabetes Infoline 1300 136 588 Access to Aboriginal health workers and health professionals to answer questions on diabetes. We would like Aboriginal and Torres Strait Islander Australians to register with the NDSS so we can support them better with their diabetes. NDSS registration is free and available to all Aboriginal and Torres Strait Islander people who have been diagnosed with diabetes by a doctor. Talk to your Aboriginal health worker or doctor for more information about how to register. The printing of this resource was funded through the National Diabetes Services Scheme. Acknowledgement This resource has been developed by Diabetes Australia Vic. Contents Healthy eating is important 4 Symbols 5 Breads and cereals 6 7 Fruit 8 Vegetables 9 10 Legumes 11 Dairy foods 12 13 Meat and alternatives 14 15 Fats 16 17 Drinks 18 Alcohol 19 Portion control 20 21 Meals 22 27 Take-away foods 28 29 Snacks 30 31 Daily needs 32 33 Sample meal plan 34 35 Healthy cooking methods 36 Low cost healthy foods 37 Diabetes Queensland would like to thank the Aboriginal people who appear in this booklet, and acknowledge Sharon Thorpe and Jennifer Browne, Victorian Aboriginal Community Controlled Health Organisation, for their help in the production of this booklet.
Healthy eating is important Symbols Eating healthy foods can help to control your blood glucose levels, cholesterol and blood pressure. It can also help you to achieve a healthy weight and waist circumference. To be healthy: Fat, 1 teaspoon = 5g Eat a variety of foods from each food group Eat more high fibre foods Eat less high fat foods Eat less salt Eat less sugar Eat smaller meals Drink less alcohol Be more active Added sugar, 1 teaspoon = 5g Fibre = 5g foods suitable to eat every day foods to limit to special occasions 5
Breads and cereals Breads and cereals Eat at least 4 6 serves daily 1 serve is: ¾ cup cooked rice or pasta 2 ¼ 3 cup cereal (30g) These are low in fibre and/or high in sugar Eat wholegrain and high fibre types more often 6 7
Fruit Non-starchy vegetables Eat 2 serves every day 1 serve is: Eat at least 5 serves every day 1 serve is ½ cup of cooked vegetables OR 1 cup of salad vegetables Eat fresh fruits more often Eat fresh vegetables more often 8 9
Starchy vegetables Legumes Eat 1 serve most days Eat at least 2 serves every week 1 serve is ½ cup of: kidney beans chick peas 1 small piece of sweet potato OR 1 small potato lentils 4 bean mix ½ cup of corn kernels baked beans Add legumes to soups and casseroles Choose no added salt or salt reduced products 10 11
Dairy foods Dairy foods Eat 2 3 serves every day 1 serve is: 200g yoghurt 250ml milk 2 slices of cheese These are high in fat Eat low fat dairy foods 12 13
Meat and alternatives Meat and alternatives meat, chicken, fish, eggs, tofu, legumes Eat 1 2 serves daily Eat 3 serves each week of oily fish including fresh salmon, mackerel, herring, tinned salmon and sardines 1 serve is the palm of your hand These are high in fat Eat low fat meats/alternatives 14 15
Unhealthy fats Healthy fats These fats are not good for your heart, so try to eat less of these These fats are good for your heart, but use in small amounts if you are overweight (no more than 1 tablespoon per day) 16 17
Drinks Alcohol Water is the best drink Have no more than two standard drinks each day, with some alcohol free days each week. These are low in sugar Drinks 100ml wine 285ml beer 60ml port/sherry 30ml spirits These are high in sugar These are all one standard drink 18 19
Portion control Your plate Rice, pasta, starchy vegetables or bread should take up ¼ of your plate Non-starchy vegetables or salad should take up ½ of your plate a a Eating smaller meals can help to control your blood glucose levels and can help you to lose weight Try using a smaller plate Meat and alternatives should take up ¼ of your plate 20 21
Breakfast Breakfast These are high in fat and low in fibre These are low in fat and sugar and high in fibre 22 23
Light meal Light meal These are high in fat and low in fibre These are lower in fat and higher in fibre text... 24 25
Main meal Main meal These are high in fat and low in fibre These are lower in fat and higher in fibre 26 27
Take-away foods Take-away foods These are very high in fat and sugar and low in fibre This is a healthier take-away choice Stir-fried chicken and vegetables with 1 cup of cooked rice 28 29
Snack foods Healthy snacks These are high in fat and/or sugar These are lower in fat and sugar 30 31
Daily needs Breads and cereals (bread, cereal, rice, pasta, noodles): 4 6 serves Fruit: 2 serves Meat and alternatives: 1 2 serves Dairy (choose low fat milk, yoghurt or cheese): 2 3 serves Vegetables and salad: 5 or more serves 32 33
Sample meal plan Sample meal plan Breakfast Mid-morning snack (2-3 hours after breakfast) Breakfast Mid-morning snack (2-3 hours after breakfast) Lunch (2-3 hours after mid-morning snack) Afternoon snack (2-3 hours after lunch) Lunch (2-3 hours after mid-morning snack) Afternoon snack (2-3 hours after lunch) Dinner (2-3 hours after afternoon snack) Supper (2 hours after dinner if feeling hungry) Dinner (2-3 hours after afternoon snack) Supper (2 hours after dinner if feeling hungry) 34 35
Healthy cooking methods Low cost healthy foods Shop at markets and greengrocers. Food items are often cheaper around closing times. Buy fruit and vegetables that are in season. They are often cheaper and taste better. Serve smaller amounts of meat and add extra vegetables or legumes. Buy generic or home-brand items. Buy frozen or canned fruit and vegetables. 36
Notes Notes 38 39
Funding for printing this resource was provided by the National Diabetes Services Scheme (NDSS). The National Diabetes Services Scheme is an initiative of the Australian Government administered by Diabetes Australia. 29 Finchley Street Milton Queensland 4064 GPO Box 9824 Brisbane Qld 4001 ABN 18 009 790 327 t 07 3506 0998 f 07 3506 0909 Infoline 1300 136 588 e info@diabetesqld.org.au w www.diabetesqld.org.au Feb 2012