Healthy eating is part of the positive lifestyle and is planned to reduce the risk of diabetes type 2

The meals are planned to be low in calories to help you lose excess body weight & also heart friendly as they are low in saturated fat & cholesterol, moderate in salt & rich in fiber and antioxidants

Breakfast(time: e.g. 7.00 Am)

  • 1 Serving Fresh Fruit
  • 1 Serving Egg (not fried) or 30 gm Low Fat Cheese or 2 Tbsp Low Fat Labnah
  • 1 Serving (1 slice) Whole Wheat Bread or ½ cup Unsweetened Cereal or ½ cup Oat Meal
  • 1 Cup Non Fat Milk (no sugar)

Midmorning Snack(time: e.g. 10.00 Am)

  • 1 Serving Fresh Fruitand 1 cup Non Fat Milk or Yogurt or Laban

Lunch (time: e.g. 1.00 Pm)

  • 1 Cup No Fat Soup, such as vegetables (not cream or oil added)
  • 4 Ounces (120gm) Cooked Meat (lean) or Grilled/ Baked Fish or Skinless Poultry
  • 1 Serving Whole Wheat Bread or 1/3 cup of Cooked Rice or 1/2 cup Cooked Macaroni
  • 2 Servings Vegetables (one cup Cooked)
  • 1 Serving Raw Vegetable (1 cup Salad)
  • 1 Serving Fat (1 tsp Olive Oil to be added to the salad or Canola or Sunflower Oil to be added to hot foods)

MidafternoonSnack (time: e.g. 4.00 Pm)

  • 1 Serving Fresh Fruit and 1 cup Non Fat Milk or Butter milk or Yogurt

Dinner (time: e.g. 7.00 Pm)

  • 1 Cup No Fat Soup, such as grains (not cream or oil added)
  • 4 Ounces (120gm) Cooked Meat (lean) or Grilled/baked Fish or Skinless Poultry.
  • 1 Serving Whole Wheat Bread (1 Slice) or 100 gm Roast/Steamed Potatoes or ½ cup Pasta
  • 2 Servings Vegetables (one cup Cooked)
  • 1 Serving Raw Vegetable (1 cup Salad)
  • 1 Serving Fat (1 tsp Olive Oil to be added to the salad or Canola or Sunflowers Oil to be added to hot foods)

Evening Snack (time: e.g. 10.00 Pm)

1 Cup Non Fat Milk or Buttermilk or Yoghurt

1 Serving (1 Slice) Whole Wheat Bread

1 Serving Lean Meat (such as 30 gm Low Fat Cheese or 1 ounce Tuna Packed in Water)

1 Serving Vegetable (1 cup Salad)

As Desired

Broth, Green Salads, Tea/Coffee (No sugar), Non-Caloric Sweeteners, Unsweetened Jelly, Unsweetened Lemon Juice, Vinegar, Garlic, Herbs, Spices, Sugarless Gums, Diet Drinks.

Limit

Sugar, Jam, Honey, Canned Fruits, Fruit Juices with added sugar, Candy, Cake, Puddings, Nuts, Carbonated Beverages, Sugary Drinks, Jam, Beer, Fried Foods, Fatty Foods, Butter, Animal Fat, Ghee, Coconut or Palm Oils.

►Consume adequate fluids (8-10 cups of water per day). Adequate water intake helps keep you hydrated and prevent constipation

►Consume your meals regularly. Do not delay or skip meals.

►Divide your meals into 3 meals and 3 snacks. This will help you control your appetite and control blood sugar and balance your secreted insulin according to your meals.

►Consume lean meat or fish or skinless poultry (4 ounces – 120 gm cooked are recommended per meal).

►Bake, roast, grill or boil food rather than frying them.

►Do not add flour, bread crumbs or fat to the food when preparing it.

►Use skim milk and its products rather than whole milk and full-cream milk products. Total 3 cups per day are recommended.

►Limit your intake of egg-yolk to 2-3 times per week

►Use liquid vegetable oils, in moderation, such as corn oil, olive oil, sunflower oil, and canola oil rather than butter, ghee, animal fat, palm and coconut oils.

►Always read the nutrition facts on food label.

►Limit the intake of sweets/sugary drinks, and replace them with fresh fruits

►Increase your intake of green leafy vegetables, cooked vegetables/salads without adding oils/dressings. You can add one teaspoon to your salad.

►Use fresh whole fruits rather than canned fruit or fruit juices.

►Decrease your intake of salt salted food. Such as sauces, dressings, canned foods, pickles, salted cheeses, olives. Use herbs, lemon, onion, or garlic instead.

►Avoid smoking (active or passive) & alcohol

Importance of Fiber and food with low Glycemic Index

►Fiber slows the stomach emptying of its content into the intestine, reduces hunger and prolongs satiety. Fiber also helps improve the control of blood sugar, blood pressure, and cholesterol level. Fiber is found in whole grains & cereals, legumes, fruits & vegetables.

Importance of Exercise

►Exercise regularly & moderately as advised by your doctor and diabetes educator

►Regular physical activity (such as adaily brisk walkfor 30 minutes) improves your metabolic rate. It increases your bones & muscles mass and helps control your appetite, blood sugar, blood pressure & lipid levels, supports excess weight loss and helps your body to benefit from your secreted insulin.