Diabetic Living Australia — July-August 2017

SUNDAY MONDAY TUESDAY WEDNESDAY

H 2 O

Breakfast 2 poached eggs

and 1 slice

multigrain

sourdough spread

with ¼ small

avocado

Creamy coconut

semolina (page

63), served with

a small skim latte

1 slice toasted

multigrain

sourdough topped

with 3 Tbsp ricotta,

handful of baby

spinach and 1 Tbsp

chopped walnuts

Chocolate

and banana

porridge

(page 63)

Optional

snack

1 piece seasonal

fresh fruit

20g slice low-fat

cheddar and

5 grain crackers

1 piece seasonal

fresh fruit

1 tub Chobani

low-fat yoghurt

Lunch

Optional

snack

1 slice low-fat

cheddar and

5 grain crackers

1 piece seasonal

fresh fruit

Broad beans and

goat’s cheese on

rye (page 65)

Garlic and sesame

kale chips

(page 65)

Dinner Sticky orange pork

with roast vegies

(page 57)

Pictured above

Roasted beet,

pumpkin and

barley salad

(page 57)

Pictured above

Asian-style

meatballs with

soy ginger sauce

(page 58)

Pictured above

Ham and potato

rosti (page 58)

Pictured above

Alcohol

Optional

dessert

Quick apple,

blackberry and

raisin crumble

(page 39)

2 apricot halves

in natural juice,

drained, with ½

cup low-fat custard

250mL (1 cup)

warmed low-fat

milk with 2 tsp

drinking chocolate

1 piece seasonal

fresh fruit

Exercise

Wondering

what to eat

this week?

Try these

delicious

meal and

snack ideas

Plan your week,

WORDS

LISA URQUHART, DIETITIAN

PHOTOGRAPHY

ISTOCK PHOTO, GETTY IMAGES

Start each day with a glass of water. You should have 6-10 glasses a day

Aim for 20-60 minutes of moderate exercise each day.

If you choose to drink, stick to 1-2 standard drinks per day. It’s also a good idea to

Our winter-warming lunch suggestions (right) are quick and easy

to prepare, so you can look forward to your midday break.

66 JULY/AUGUST 2017 diabetic living