T H U R S DAY F R I DAY S AT U R DAY
it’s easy!
Th
is^ m
en
u^ p
lan
ne
r^ h
as
be
en
cr
ea
ted
by
a^
die
tit
ian
an
d^ e
xe
rci
se
ph
ys
io
log
ist
fo
r^ t
he
av
er
ag
e^ p
er
so
n^ w
ith
di
ab
ete
s.^
If^ y
ou
ha
ve
sp
ec
ial
ne
ed
s,^
pl
ea
se
co
ns
ul
t^ y
ou
r^ o
wn
di
et
iti
an
.^ C
he
ck
th
e^ p
ro
du
ct^
pa
ck
ag
in
g^ o
r^ t
he
nu
tri
tio
n^ i
nf
o^ b
ox
es
ne
ar
ou
r^ r
ec
ipe
s^ f
or
nu
tri
tio
na
l^ a
na
lys
is.
When it comes to carbohydrate
requirements, it is a very
individualised aspect of diabetes
management, and there is no one-
size-fits-all approach. We recommend
you see an Accredited Practising
Dietitian to get tailored advice on how
to best manage your diabetes, blood
glucose levels and carb quantities.
In this issue of DL we have made
a mix of delicious lower-carb
meals and snacks, but if these are
too low in carbs to meet your
requirements, here are some tips
to boost the carb quantity:
- Add 1-2 slices of wholegrain
bread to your meal. - Add a serve of fruit to your
meal or snack. - Throw in legumes such as
red kidney beans, lentils or
chickpeas to salads and soups. - Boost your vegie serves
with additional potato,
sweet potato or corn. - Serve main meals with a side
of steamed brown rice, quinoa
or boiled wholemeal pasta. - Finish your meal with a
small glass of skim milk or
a small tub of yoghurt. ■
Boost
your carb
intake
have a couple of alcohol-free days a week
Always discuss your exercise plans with your doctor first
depending on your exercise levels
2 boiled eggs on
2 slices Burgen
Wholemeal & Seeds
bread & ¼ small
avocado
Crepes with
yoghurt, fruit
& maple syrup
(page 77)
Fruit & nut muesli
with milk
(page 77)
30g unsalted
mixed nuts
1 fresh date
& 20g unsalted
mixed nuts
Beef pho (page 47)
Salmon and rocket
muffin (page 64)
Salmon with
potato, tomato
and corn salad
(page 56)
Roast capsicum and
lentils with walnut
and lemon topping
(page 45)
2 small
mandarins
3 Vita-Weats with
30g reduced-fat
cheese & sliced
tomato
2 kiwifruit
Roasted cauliflower,
pumpkin & lamb
salad (page 24)
Pictured above
Chicken, spinach
and cauliflower pie
(page 49)
Pictured above
Massaman beef
curry (page 22)
Pictured above
¾ cup frozen
berries, warmed &
topped with ½ cup
diet yoghurt
Soft meringues
with poached
strawberries
(page 72)
Mini chocolate
soufflé puddings
(page 70)
Please note this is a lower-carb issue
of Diabetic Living Magazine and
hence this menu planner is also lower
in carbs. Take care to adjust the
recipes to meet your own individual
carbohydrate requirements.
diabetic living JULY/AUGUST 2019 85