assignments:
> Plan your meals.It's the best way we know to stick to healthy eating goals. Give preference to lean meat, fish and legume-based dishes.
> Eat more often.
The best approach for diabetes is to eat three moderate-sized meals (including breakfast) and two small healthy snacks a day. Eat five servings of vegetables a day. By eating more non-starchy vegetables, you'll also eat more fibre. And vegetables are full of disease-fighting compounds. One serving is Yz cup canned or cooked vegetables or 1 cup raw vegetables.
> Eat at least two servings of fruit a day.
A serving of fruit is 1 medium or 2- 3 small pieces of whole fruit or lh cup raw, cooked or canned fruit. Have fruit with breakfast and as snacks.
> Switch to whole grains.Whole grains such as some wholegrain bread and cereals contain fibre and many have a low GI, steadying the rise of blood glucose. Aim for three to six servings a day. A serving is 1 slice whole wheat
bread or 'A cup brown rice or whole wheat pasta.
> Eat calcium-rich foods.
Aim to get two to three servings a day of low-fat milk and milk products such as milk, yogurt and cheese. A serving is 1 cup (250 ml) milk, a 200 g tub yogurt or 40 glow-fat cheese
>Eat legumes at least twice a week.
Eat legumes at least twice a week. They are rich in low-GI carbohydrate and soluble fibre, which can help
to lower cholesterol.
>Focus on 'good' fats.
While saturated fats (found in meat, butter and ice cream) contribute to insulin resistance, 'good' fats improve your general health. Favour fish over meat and use olive or canol a oil instead of butter.
>Water your serving sizes.
Keep in mind that a main-dish serving of meat is only the size of a deck of cards, and pasta and cereal should be kept to 1 cup.
>Establish a daily kilojoule target.
How many kilojoules you need depends on what you weigh, how fast your metabolism is, and how much exercise you get. Ask your doctor for a rough idea of
>Eat the right amount at meals and snack time.
Your dinner should be only slightly bigger than your lunch. As a general guide, aim to get 1250- 1700 kilojoules (kJ) at breakfast, 1480-1900 k] at lunch, 1900-2300 kJ at dinner, and 400 k] at snack time (two snacks a day). The smaller numbers, for smaller people total 5500 kJ a day. The higher numbers, for larger or more activ people, total 6750 kJ a day. You can use an online kilojoule counter to help you estimate how many kilojoules you're getting at each meal.
>Eyeball your serving sizes.
We don't expect you to count kilojoules every day. Use our guide to serving sizes on pages 10-11 and in time you'll develop an intuitive sense of how much food is enough.