Serves 2 (as a main)
We show you whether
a food is designed to
be a between-meals
snack, breakfast, lunch
(a lighter main) or
dinner (the mainBrand names
We often use product
names to make it easier
to find nutritionally
suitable brands
when shopping.Sugar or sugar
substitute
In some dishes, you
can use either sugar
or a sugar substitute.
In these cases, we
give you the nutrition
analysis for both.Granulated
sugar substitute
Most sugar
substitutes on the
market measure spoon
for spoon, rather than
weight. For example,
if the recipe uses 220g
(1 cup) of sugar, you
would replace this
with 1 cup ofYOUR DAILY ALLOWANCE GUIDE
With this guide, you can create the perfect
eating plan for your needs* These figures are a guide only. To find out your individual
nutritional needs, please see your dietitian.To maintain your weight*^
Kilojoules 8700kJ
Protein 80g
Total fat 70g
Saturated fat 24g
Carbs 270g
Fibre 30g
Sodium Less than 2000mg
To lose weight*
Kilojoules 6000kJ
Protein 65g
Total fat 45g
Saturated fat 15g
Carbs 180g
Fibre 30g
Sodium Less than 2000mgNUTRITION INFO
PER SERVE 1180kJ, protein 26g, total
fat 7g (sat. fat 2g), carbs 26g, fibre 6g,
sodium 713mg • Carb exchanges 1½- GI estimate low • Gluten-free • Lower carb
BEEF PHO
see recipe,
page 47 >>C
U
T^
O
U
T^
&
K
EE
P
Every recipe in Diabetic Living
is carefully created to help you
enjoy a healthy, balanced diet
Our food
Our Nutrition Info boxes sit alongside each
recipe. Use them to track your nutritional
requirements, as well as count carbs, carb
exchanges and find out whether a recipe is low-,
medium- or high-GI, or gluten-free. Easy!explained
granulated sugar
substitute.Optional ingredients
Whenever we list an
ingredient as optional,
it isn’t included in the
nutrition analysis and
it’s up to you if you
want to use it.Choice of ingredients
When we give you
the choice of two
different ingredients,
we analyse only
the first one.Carb exchanges
Using exchanges
makes counting carbs
easier: one exchange
= 15g of carbs. Aim
for 1-2 exchanges
in every snack and
1-4 exchanges in
each meal. ■meal of the day).
When we say, “as
an occasional dish”,
it should only be
eaten as a treat,
such as once a
fortnight.about our food
RECIPES^ ALISON^ROBERTS,^JOANNETURNER(DIETITIAN),^ LISAURQUHART^(DIETITIAN)^ SHANNON^LAVERY(DIETITIAN)PHOTOGRAPHYBEN^DEARNLEYSTYLINGMARIE-HELENECLAUZON^FOOD^PREPARATION^EMMA^BRAZGF LC