diabetic eating plan pdf south africa

Artificial sweetened fruit and flavoured yoghurts, Condensed and evaporated milk. Most of the calories in these foods come from carbohydrates, a good source of energy. Avoid adding salt to food after cooking. In response to the increased blood glucose levels, the pancreas releases insulin into the blood stream to assist with transporting the glucose into the cell. We only share information that we believe benefits our community. 0000006337 00000 n Kentucky. Dairy blend powders. Red meat: lean beef, lean pork, lean veal, extra lean mince meat (remove all visible fat before cooking or eating). 0000129267 00000 n to create a plan for managing your health. High fibre foods usually have a low GI value. Find more recipes on our site. 0000025514 00000 n xÚb``àe`à(g`c`dûÌ À€ @1vŽ7m/‚òåwŸ7e 061-¹x˜­[D¥¢ùáa«‚™®gf™U²j2¦_]®×*i. Diabetic Meal Plan Pdf April 3, 2018 0 The Printable Diabetic Meal Plan for Free Printing and using diabetic meal plan is very essential when you are suffering from diabetes or you have people around you who suffer from the horrible health condition. All white fish e.g. It’s about finding recipes that can become staples in your household and creating eating habits that actually last. View 7 Day Diabetes Diet Meal Plan PDF. 0000016181 00000 n The quantity of foods (portion sizes) you should eat is individual and varies from person to person. 0000010904 00000 n Your journey doesn’t end after 7 days of diabetic Mediterranean recipes. 0000007773 00000 n As you may see, it is not difficult to organize your daily diabetic meal plan according to diabetic eating rules. Adjust the amount of cheese according to your daily calorie calculation.Meal 2: Salad made from a tin of tuna in brine or sunflower oil and avocado, banting friendly mayo (optional), olive oil/apple cider vinegar for dressing. 0000015797 00000 n We’ve got plenty of recipes online already. Pickled fish. Seafood: Crab, oysters, mussels, shrimps, prawns, calamari( grilled not fried)Poultry: Chicken and turkey without skin – not fried.Legumes: Beans, peas, chick peas and lentils (cooked/canned). Vegetable oils: sunflower oil, Low oil or no oil salad dressings. Russians, Frankfurters, Vienna’s, Boerewors.  Like it lean sausages, and polony. 3. From the moment you are identified with Type 2 diabetes you are most likely to be confronted with exactly what appears like an endless list of new jobs … medical appointments, taking medication, stopping smoking cigarettes, being more active and consuming a healthy, well balanced diet. Fully adjustable Meal Plans. These have been adapted to follow the guide - lines of the Heart and Stroke Foundation South Africa. 0000070626 00000 n Here’s how to eat healthy with diabetes, whether you’re cooking at home or eating in a restaurant. All types of fats are calorie dense and can contribute to weight increase if consumed fats without discretion. Full cream buttermilkFat free milky drinks containing sugar. Plan meals easily. Remove the skin afterwards when roasting chicken in the oven or on the coals. Find tasty innovative ways to prepare fish. Potatoes – baked, fried, mashed, Instant mash potato. 0000025388 00000 n 0000120742 00000 n Lemon juice, salt, pepper. Starches come in numerous structures, including bread, rice, potatoes, and pasta, among numerous different kinds of grains, for example, millet, sorghum, and rye. Whole grains such as rolled oats, barley, brown wild rice, bulgur wheat, pearl wheat (stamp koring) quinoa, health / rye breads, whole grain cereals, legumes (lentils, dry beans, chick peas) contain not only fibre but additional nutrients important towards lowering cholesterol and weight loss. 0000021213 00000 n 0000070898 00000 n 0000002566 00000 n Dietician Carey Ann Seady created this seven-day slim-down meal plan for us to share with you — and the meals are so delish, you can even use them when entertaining — your friends needn’t know they’re eating healthy food! You need to learn the amount of carbohydrate all foods contain and develop your own carbohydrate: insulin ratio. Carbohydrates and your blood sugar 0000002714 00000 n The switch from high GI choices to low GI ones is more often than not the same spend and more taste! As protein foods contain fats the main objective is to select protein foods lean to lower the total saturated fat content of the diet. You don’t have to sacrifice your target blood sugar levels to enjoy some of your favourite foods. 0000018933 00000 n 30 day ketogenic meal plan (pdf) 30 day ketogenic meal plan (pdf). 0000019512 00000 n Full cream natural (plain) yoghurt. No protein or starch in the evenings (NO COOKED FOODS). All types of seeds: sunflower seeds, linseeds, sesame, and pumpkin seeds. The quantity of carbohydrate foods you eat affects your blood glucose levels. 0000019542 00000 n Meal 1: 2-3 egg omelette or scrambled eggs with cheese, tomato and sautéed onion. All baking products made from white bread and white cake flour: rusks, meat pies and sausage rolls, samoosas, cakes, pastries, focaccia breads, tramezini, pita breads, naan breads, wraps, roti’s, pizza’s.                                             Scones, doughnuts, Chelsea and hot cross buns. Making Choices Managing diabetes from day to day is up to you. Quinoa,                                                        Rice – white, brown rice, wild rice, basmati rice, barley, bulgur wheat, Crushed wheat, Popcorn. Baby potatoes, sweet potato – boiled, Legumes: dried beans, peas, lentils, chick peas, soya beans. 0000017494 00000 n Eat fatty fish at least three times a week for the beneficial effects of Omega 3 fatty acids. visit. A high salt intake can aggravate high blood pressure. 0000019336 00000 n Example of a daily Eating Plan 1st MEAL nd 07:00 - 10:00 SNACK 10:00 - 12:00 2 MEAL 12:00 – 15:30 Soya products: soya mince (frozen/ dry) soya patties, Tofu- fat should be less than 10 g per 100g product. 0000016280 00000 n 0000071248 00000 n ; If you need proof as to the success of this diet you need look no further than Prof Tim Noakes who was on his way to full blown diabetes & heading down the same route as his father & uncle who both died from this disease. All spices, herbs and condiments: Vinegar. Low fat cream cheese e.g. 0000005207 00000 n 0000003606 00000 n The fats that increase blood cholesterol levels and decrease the insulin sensitivity of the cells originate from animal sources. 0000120821 00000 n Eating nutritious, healthy and downright delicious food is that bit easier with our meal planners. Low fat and fat free fruit yoghurts. Dried beans, peas and lentils are not only low-fat sources of protein, but also contain soluble fibre that has a cholesterol-lowering effect. She can calculate a practical nutritionally balanced eating plan taking your lifestyle as well as the above mentioned factors in consideration. This also happens when we remove the fibre from fresh fruit when making fruit juices. 0000006935 00000 n All oily fish e.g. 0000030508 00000 n 0000019187 00000 n  Drinks: Milo, Horlicks, Ovaltine, Hot Chocolate, Chai tea, Frezochino’s, Frappe, Chilla’s, Nesquick. We are funded by sponsorships and donations from aligned companies and organisations who believe in our work. Regularly skipping meals can cause your blood glucose levels to drop too low. Key points to remember when selecting carbohydrate foods for your daily eating plan: Aim for a minimum of five portions of fresh fruit and vegetables per day, as they all have a low GL and are high in fiber. If you have diabetes, you can work with your healthcare team to develop a plan that’s right for you. Organ meats: Liver, kidneys (not fried). If you are not overweight and following a basal bolus insulin regime you can increase your starch and fruit portions and adjust your insulin to cover the amount of carbohydrates you anticipate to consumed in the meal. You can add a small amount of toasted pine nuts if you want some extra crunch.Meal 3: Mince, made with onion, tomat… The fibre in whole grains, fresh fruit and vegetables delays digestion and causes the slow release of glucose into the blood stream that is beneficial. 0000009162 00000 n Use skin less chicken when using stir frying and stewing as cooking methods. The essential fatty acids we found in fatty fish such as sardines, pilchards, mackerel and salmon have numerous health benefits that protects you against heart disease. Control the quantity of all fats in your daily eating plan, as all fats are calorie dense and will add weight. These fats are solid at room temperature and are saturated of nature (see list of unhealthy fats). Diabetic Exchanges, American Diabetes Association, 2015. A portion of the most exceedingly bad decisions around there are breakfast oats and white bread, as these are fundamental handled sustenances made of refined white f… hake, kingklip, and haddock. Snacking is recommended if the meals are more than 5 to 6 hours apart. Lean cold meats: lean ham, silver side, pastrami and lean roast beef. I have Type 2 diabetes– exactly what can I eat? yellow tail, salmon, I and J lite and crispy oven baked fish. diabetic eating plan pdf south africa, diabetic food plan pdf, diabetic meal plan pdf, diabetic meal plan pdf south africa The Printable Diabetic Meal Plan for Free Printing and using diabetic meal plan is very essential when you are suffering from diabetes or you have people around you who suffer from the horrible health condition. Crackers, Bacon kips, Tuc, Zap, Cheddar’s, etc. 0000121393 00000 n Grains Skim milk powders Low fat buttermilk, natural (plain) low fat yoghurt. All cheeses fat content should be lower than 13 g fat per 100g cheese. 0000007445 00000 n 0000006247 00000 n (Restrict the use of hard cheese to 2 x per week). 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