Diabetic Living Australia — July-August 2017

68 JULY/AUGUST 2017 diabetic living

ABOUT our food

PHOTOGRAPHY

BRETT STEVENS (FOOD)

Every recipe in Diabetic Living has been carefully created to help

you enjoy a healthy, balanced diet

Food that works for you

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 main

meal of the day). When

we say, “as an occasional

dish”, it should only be

eaten as a treat, such as

once a fortnight.

Brand names

We sometimes use brand

names so it’s easy for

you to find nutritionally

suitable foods at the shops.

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.

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.

Choice of ingredients

When we give you

the choice of two

different ingredients,

we analyse only

the first one.

Carb exchanges

Make counting

your carbs easier:

one carb exchange

= 15g of carbs.

Aim for 1-2 exchanges

in every snack and

1-4 exchanges in

each meal. ■

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.



CUT OUT & KEEP

YOUR DAILY ALLOWANCE GUIDE

To maintain your weight*^ Kilojoules 8700kJ Protein 90g Total fat 60g Saturated fat 15g Carbs 230g Fibre 30g Sodium 2.3g

To lose weight*^ Kilojoules 6000kJ Protein 70g Total fat 50g Saturated fat 15g Carbs 180g Fibre 30g Sodium less than 1.6g

If you need to lose weight, reduce

your salt or fat intake, or keep an

eye on your carbs, just refer to the

Nutrition Info box alongside each

recipe. You can use it to track all

of your nutritional requirements,

as well as count your carbs and

carb exchanges. You’ll also find out

whether a recipe is low-, medium-

or high-GI, or gluten free. Easy!

Alison Roberts, Food Editor

(far left), Lisa Urquhart, Dietitian

Satay chicken

noodle bowl

see recipe, page 47 >>

PER SERVE 1984kJ, protein 38g,

total fat 14.9g (sat. fat 2.9g),

carbs 41g, fibre 9g, sodium 554mg

• Carb exchanges 22⁄3 • GI estimate
  medium • Gluten-free option

How

our food^

works

for you