Diabetic Living Australia - July-August 2018

THURSDAY FRIDAY SATURDAY

it’s easy!

This menu planner has been created by a dietitian and exercise physiologist for the average person with diabetes. If you have s

pecial needs,

please consult your own dietitian. Check the product packaging or the nutrition info boxes near our recipes for nutritional ana

lysis.

Do you find yourself ordering an

extra latte here or there, or opting

for a larger-sized cup to help keep

you warm in these cooler months?

You may actually be adding far more

kilojoules, fat and carbohydrate to

your diet than you realise, which may

be making your weight and diabetes

more difficult to manage.

Next time you are ordering your

winter-warming beverage, consider

these simple swaps for better health:

• Swap a large full cream latte for
  a small skim latte – save more than
  600kJ, 12g fat and 6g carbs!


• Swap a regular flat white for
  an instant coffee with a dash of
  milk – save approximately 640kJ,
  9g fat and 10g carbs!


• Swap a chai latte for a chai tea bag
  (or any tea you fancy!) – save more
  than 1000kJ, 8g fat and 30g carbs!


• Swap a small mocha for a small
  skim cappuccino – save close to
  500kJ, 7g fat and 15g carbs!


• Swap a regular hot chocolate for
  a Jarrah Choc O Lait – save nearly
  900kJ, 10g fat and 22g carbs! ■

Beware

of winter-

warming

drinks!

have a couple of alcohol-free days a week

Always discuss your exercise plans with your doctor first

depending on your exercise levels

2 slices wholemeal

sourdough with

3 Tbsp reduced-

fat ricotta and

sliced banana

2 slices soy linseed

bread with 1 cup

baby spinach, 40g

reduced-fat cheddar

and sliced tomato

Spiced porridge

with pecans

(page 64)

20g unsalted mixed

nuts

1 piece seasonal

fresh fruit

Barbecued pulled

pork sliders

(page 48)

Pumpkin soup

with Thai

gremolata

(page 37)

Spinach,

mushroom and

bacon quiche

(page 46)

Sliced apple with

1 Tbsp natural

peanut butter

2 Tbsp hummus

and 1 cup carrot

sticks

Rhubarb and oat

muffins (page 61)

Homemade

yoghurt (page 42)

and 4 canned

apricot halves

Hawaiian pork

(page 80)

Pictured above

Greek roasted

salmon and

vegetables

(page 70)

Pictured above

Steak with

mushroom sauce

(page 80)

Pictured above

1 cup fresh fruit

salad

Fruit compote with

ginger

(page 54)

1 cup warm

skim milk

with

2 tsp Milo