Post by Deleted on Jul 25, 2012 3:02:43 GMT -5
Especially for a man with type 2 diabetes?
Breakfast
Choose from:
• One cup of high-fibre breakfast cereal with low-fat milk and one piece of fruit; or
• Two slices of bread or toast — preferably wholegrain, wholemeal or high fibre white — with thinly spread margarine, peanut butter, jam, Vegemite, baked beans, grilled tomato or sardines.
• Water, tea, coffee or 100ml of fruit juice
Light meal
• Soup (preferably one with vegetables and legumes, not one that is cream-based)
• One sandwich made with bread, one roll or six dry biscuits — preferably wholegrain or wholemeal — with thinly spread margarine or avocado
• Lots of salad vegetables
• 90g-120g of lean meat, skinless poultry or seafood; or two eggs; or
• 40g of fat-reduced cheese; or
• Half a cup of legumes (such as beans or lentils)
• One piece of fruit
• Water, tea or coffee
Main meal
• One cup of cooked rice or pasta or one medium potato
• Lots of other vegetables
• 90g-120g of lean meat, skinless poultry, seafood; or half a cup of legumes (such as beans or lentils)
• One fruit or one small tub of yogurt
• Water, tea or coffee
Snacks
Not everyone needs to include snacks between meals. If you do, select healthy choices such as fruit (fresh or canned in natural juice), low-fat yogurt, a glass of low-fat milk, wholegrain bread, fruit bread or high-fibre crackers
Breakfast
Choose from:
• One cup of high-fibre breakfast cereal with low-fat milk and one piece of fruit; or
• Two slices of bread or toast — preferably wholegrain, wholemeal or high fibre white — with thinly spread margarine, peanut butter, jam, Vegemite, baked beans, grilled tomato or sardines.
• Water, tea, coffee or 100ml of fruit juice
Light meal
• Soup (preferably one with vegetables and legumes, not one that is cream-based)
• One sandwich made with bread, one roll or six dry biscuits — preferably wholegrain or wholemeal — with thinly spread margarine or avocado
• Lots of salad vegetables
• 90g-120g of lean meat, skinless poultry or seafood; or two eggs; or
• 40g of fat-reduced cheese; or
• Half a cup of legumes (such as beans or lentils)
• One piece of fruit
• Water, tea or coffee
Main meal
• One cup of cooked rice or pasta or one medium potato
• Lots of other vegetables
• 90g-120g of lean meat, skinless poultry, seafood; or half a cup of legumes (such as beans or lentils)
• One fruit or one small tub of yogurt
• Water, tea or coffee
Snacks
Not everyone needs to include snacks between meals. If you do, select healthy choices such as fruit (fresh or canned in natural juice), low-fat yogurt, a glass of low-fat milk, wholegrain bread, fruit bread or high-fibre crackers
