"Dieting with Diabetes"

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"Healthy eating & Diabetes"

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Healthy balanced diet that improves your blood sugars

 

How will the Diabetes diet work for you?

Proper diet is an integral part of managing diabetes. To help keep blood glucose under control, unrefined carbohydrates, including wholegrain breads, cereals, beans, peas, vegetables and whole fruits are incorporated.

These low sugar sources of carbohydrate will help ensure you get plenty of fibre in all of your meals. Not only will you shed those unwanted pounds, you'll also improve your blood sugars and decrease your risk of many diseases associated with diabetes.

Why the Diabetes diet?

  • Plenty of high fibre, lower sugar foods
  • Maintain energy
  • Control cravings for sweet foods
  • Keep your blood sugar levels under control

  • Breakfast

    Banana Berry smoothie with cheese on toast

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    Info

  • Lunch

    Chickpea and raisin cous cous salad

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    Info

  • Dinner

    Breaded herbed chicken with pesto and pasta

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    Info

  • Snack

    Yoghurt with peach and mango

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    Info
  • Calories
  • 450
  • Protein
  • 19g
  • Carbs
  • 89g
  • Fat
  • 6g

Breakfast

Banana Berry smoothie with cheese on toast

  • Blend 100ml of orange juice, 1 banana and 75g of strawberries until smooth and frothy
  • 2 slices of wholegrain toast with 25g of low fat cheese grilled and topped with 1 chopped tomato
  • 1 pear
  • Calories
  • 455
  • Protein
  • 16g
  • Carbs
  • 70g
  • Fat
  • 13g

Lunch

Chickpea and raisin cous cous salad

Recipe

Ingredients

  • 2 tsp of olive oil
  • 25g of onion, chopped
  • 1 clove of garlic
  • 1/2 pepper
  • 2 courgettes (around 4oz or 100g each)
  • 50g of cous cous (dry weight)
  • 1 tbsp of raisins
  • 50g of chickpeas, canned and drained

Method

  1. Heat the olive oil in a non-stick frying pan
  2. Add the finely sliced onion, crushed garlic, sliced pepper and courgette, and cook gently for 10-15 minutes
  3. Meantime, place the cous cous in a heat-proof bowl and pour over enough boiling water to cover
  4. Set aside for 10 minutes to soften while the vegetables cook
  5. Drain the cous cous, fluff up with a fork and stir in the cooked vegetables, raisins and chickpeas

  • Calories
  • 425
  • Protein
  • 42g
  • Carbs
  • 47g
  • Fat
  • 8g

Dinner

Breaded herbed chicken with pesto and pasta

  • 1 serving of Breaded herbed chicken (see recipe below)
  • Serve with 50g of pasta, 2 tsp of pesto and mixed salad leaves

Did you know? Always aim to include proteins such as chicken to carbohydrate rich foods so the glucose is absorbed into the blood more slowly

Recipe

Ingredients

  • 125g of chicken fillet
  • 1 egg white
  • 2 tbsp of breadcrumbs
  • 1 pinch of oregano
  • 1 tsp of lemon juice

Method

  1. Preheat the oven to 220 degrees C
  2. Place the chicken fillet between two pieces of clingfilm and, using a rolling pin or empty bottle, roll the fillet to 1cm (1/2 inch) thick
  3. Lightly beat the egg white in a bowl and combine the breadcrumbs and herbs on another plate. Dip the chicken into the egg and then into the breadcrumb mix to coat. Place on a non-stick baking tray place high in the oven. Cook for 12-15 minutes or until cooked through
  4. Squeeze over a little lemon juice before serving

  • Calories
  • 150
  • Protein
  • 8g
  • Carbs
  • 26g
  • Fat
  • 2g

Snack

Yoghurt with peach and mango

  • 150ml of low fat yoghurt mixed with 1 chopped peach and 75g of mango slices