The quantity of foods (portion sizes) you should eat is individual and varies from person to person. Teach your children to eat healthily from a young age to protect them from chronic diseases later in life. Dairy blend powders. 0000025388 00000 n 0000009162 00000 n Remember that GI only applies to starches. 0000013088 00000 n 0000070547 00000 n In response to the increased blood glucose levels, the pancreas releases insulin into the blood stream to assist with transporting the glucose into the cell. Fats play an essential role in your diet and support many metabolic functions in the body. 0000031792 00000 n Yogi sips. Sweet Life is a registered NPO/PBO (220-984) with a single goal: to improve diabetes in South Africa. Banting Diet. For more about Diabetic Meal Plan In South Africa, please subscribe to our website newsletter now! Key points to remember when selecting carbohydrate foods for your daily eating plan: Aim for a minimum of five portions of fresh fruit and vegetables per day, as they all have a low GL and are high in fiber. Thus even when selecting high fibre low GI starches it is advisable to always keep your starch portion SMALL A quarter Â of your plate should be filled with whole grains, a quarter with lean proteins and half of your plate should be filled with all types of vegetables. EATING PLAN FOR TYPE 2 DIABETES This eating plan is low in refined grains and sugar, low in saturated and trans fat and high in fibre. All types of vegetables and fresh fruit consumed in controlled have a low GI and you should try to include five portions of vegetables and fruit (combined) into your diet on a daily basis. Milkshakes, Flavoured milk drinks. The fats that increase blood cholesterol levels and decrease the insulin sensitivity of the cells originate from animal sources. spreads like chocolate spreadsAll potato and corn crisps.Â Vegetable chips. 3.1Â Â Carbohydrates We've created multiple different weekly meal plans to suit all types and tastes. Here are some meal ideas that will start you on your way. We give you sample Menus to give you a starting point and help you make the Meal Plan with a few adjustments. From the minute you are detected with Type 2 diabetes you are likely to be faced with what seems like an unlimited list of brand-new tasks â¦ medical appointments, taking medication, stopping smoking, being more active and eating a healthy, balanced diet. Tranâs fats do have the same unhealthy qualities than saturated fats and should be avoided. 0000003684 00000 n DIABETES SOUTH AFRICA â Promoting diabetes care and support for all Diabetic Eating Plan South Africa â Tim Noakes. This causes the blood glucose levels drop to normal levels again, and so the process repeats itself after each meal.The rise in your blood glucose levels is determined by the amount of glucose entering the blood stream.Â This depends on the rate of digestion of the food and amount of food eaten, as well as the rate of clearance from the blood into the bodyâs cells, via insulin.In people with diabetes the amount of insulin released is inadequate and clearance of glucose into the cells is significantly delayed. If you have diabetes, you can work with your healthcare team to develop a plan thatâs right for you. Vegetable oils:Â sunflower oil, Low oil or no oil salad dressings. Sweetened frizzy drinks for e.g. Fatty fried bacon, dry beef sausage (dry wors) Biltong with fat.Â Liver spreads, fried liver, liver pate, and liver sausages. Control the quantity of all fats in your daily eating plan, as all fats are calorie dense and will add weight. (See list for high fibre, low GI sources) This contributes to improved blood glucose control and consequent improved appetite and weight control. Cold drinks: Energade. 0000002566 00000 n Diabetic Eating Plan Pdf South Africa Mobile Discoveries Diabetes South Africa Empowering All Those Affected By Diet Meal Plan For A Week South Africa Download In 2019 Pickled fish. Find tasty innovative ways to prepare fish. 3. 0000011991 00000 n 0000015506 00000 n We are funded by sponsorships and donations from aligned companies and organisations who believe in our work. Full cream natural (plain) yoghurt. Coke and Fanta, Ginger ale, Ginger beer.Flavoured waters. 0000006337 00000 n ... For SALE. Dietician Carey Ann Seady created this seven-day slim-down meal plan for us to share with you â and the meals are so delish, you can even use them when entertaining â your friends neednât know theyâre eating healthy food! 0000128905 00000 n 0000006247 00000 n 0000011327 00000 n 0000021099 00000 n Vegetable and meat spreads: Marmite, Bovril. 0000007773 00000 n 0000025829 00000 n All types of seeds: sunflower seeds, linseeds, sesame, and pumpkin seeds. visit. All cheeses fat content should be lower than 13 g fat per 100g cheese. A dietician can formulate a plan taking these into consideration.â (Visit the Association for Dietetics in South Africa to find a dietitian in your area.) 0000121196 00000 n b $ ËË Ë Ë Ë(&3 Ë Ë Ë"# %Ë(&3Ë!"ËË! Red meat:Â lean beef, lean pork, lean veal, extra lean mince meat (remove all visible fat before cooking or eating). Choose your proteins lean. 0000120742 00000 n Take away food: boerewors rolls, hamburgers, hot dogs, Russians and chips, Bunny chows âvet koekâ Energy bars, cereal bars, Hi protein bars, health bars and nut and slimming bars. 0000020998 00000 n Olive oil margarine, Low oil mayonnaise. All spices, herbs and condiments:Â Vinegar. Contact the Association of Dietetics in SA (ADSA) for a registered dietician in your areaÂ www.adsa.org.zaÂ Â. 0000070898 00000 n All types of fats are calorie dense and can contribute to weight increase if consumed fats without discretion. Adjust the amount of cheese according to your daily calorie calculation.Meal 2: Salad made from a tin of tuna in brine or sunflower oil and avocado, banting friendly mayo (optional), olive oil/apple cider vinegar for dressing. Lean cold meats:Â lean ham, silver side, pastrami and lean roast beef. Eating protein enables you to consume smaller portion of starch, which will improve your glycaemic control. * Aim for at least ï¬ve portions of vegetables and/or fruit every day. Pilchards in tomato sauce. Free Best Diabetic Diet Meal Plan South Africa Easy Steps. Looking for Diabetic Diet Plan South Africa? â¦ You can either email us or join Diabetic South Africans on Facebook. It is thus important to control the amounts of healthy fats include into your daily diet. TheÂ THREEÂ basic nutrition components that affect your blood glucose levels on a daily basis are: The current generation of insulin and other diabetes medications, give people with diabetes flexibility with regard to the timing of meals and snacks. 0000005121 00000 n The essential fatty acids we found in fatty fish such as sardines, pilchards, mackerel and salmon have numerous health benefits that protects you against heart disease. with chopped lettuce, cherry tomatoes and spring onion. These fats are solid at room temperature and are saturated of nature (see list of unhealthy fats). The consumption of different types of carbohydrate foods affects our blood glucose levels in different ways. Hereâs how to eat healthy with diabetes, whether youâre cooking at home or eating in a restaurant. diabetic eating plan pdf south africa is important information accompanied by photo and HD pictures sourced from all websites in the world. Cook with adding the minimal salt to food by using a variety of herbs and spices. We are busy working on more meal plans, we try add an meal plan each week to at least one category. Non durum wheat pasta, samp, mealie rice. Select all low fat milk and milk products and low fat cheese. 0000018933 00000 n If you are following an insulin regime of injecting before each meal (basal bolus) you can learn to adjust the amount of insulin you need to inject for a meal according to the amount of carbohydrate you plan to enjoy in a meal.Â This is called carbohydrate counting. If you do not find the exact resolution you are looking for, then go for a native or higher resolution. Diabetic Meal Plan Pdf April 3, 2018 0 The Printable Diabetic Meal Plan for Free Printing and using diabetic meal plan is very essential when you are suffering from diabetes or you have people around you who suffer from the horrible health condition. This information was compiled by the dieticians of Nutritional SolutionsÂ www.nutritionalsolutions.co.za, Skim or low fat milk in liquid or powder form. From the moment you are identified with Type 2 diabetes you are most likely to be confronted with exactly what appears like an endless list of new jobs â¦ medical appointments, taking medication, stopping smoking cigarettes, being more active and consuming a healthy, well balanced diet. Simonâs berg and regular cream cheese. Control your portions. Dried beans, peas and lentils are not only low-fat sources of protein, but also contain soluble fibre that has a cholesterol-lowering effect. A small amount of protein is sufficient to sustain our bodyâs growth and metabolic processes. 30 day ketogenic meal plan (pdf) 30 day ketogenic meal plan (pdf). Clearly, the most important dietary thing for a diabetic patient is sugars. South Africa. When you are overweight be aware not to snack inappropriately due out of the power of habit and the visibility and availability of food. Glucose comes from digestion of sugars and starches in the foods Type 2 Diabetes affects how your body uses and stores glucose. A healthy low GI diet does not have to equate to big spending and hard work. CARBOHYDRATES STARCH Each serving from this list contains 15 grams carbohydrate, 0-3 grams protein, 0-1 gram fat, and 80 calories. 0000005207 00000 n The food that we eat is digested and provides our body with a variety of nutrients and energy measured in kilojoules.Â Carbohydrate foods are broken down into glucose which is the main source of energy for our bodies. cup cakes, muffins. A large part of Eating nutritious, healthy and downright delicious food is that bit easier with our meal planners. Diabetic Exchanges, American Diabetes Association, 2015. Remove the skin afterwards when roasting chicken in the oven or on the coals. The high soluble-fibre content in legumes is also responsible for a slower digestion and absorption of carbohydrates, which contributes to an improved blood glucose response after a meal. A LCHF diet such as the Banting diet is the type of diet that would be a perfect way to start. The milling of grains removes the fibre from the grains and produce white flour. Kentucky. 0000003540 00000 n 0000121139 00000 n Plan your meals around small portions of starchy foods rich in soluble ï¬bre, such as oats, â¦ Many foods from this group also give you fiber, vitamins, and minerals. 0000031622 00000 n 0000015797 00000 n 0000005775 00000 n 0000003425 00000 n 0000030508 00000 n Don't forget to be close to your doctor for further advices. Polyunsaturated, âlite margarine`s âin a tub. Processed meats:Â polony, meat loafâs e.g. %PDF-1.4 %âãÏÓ Russians, Frankfurters, Vienna’s, Boerewors.Â Like it lean sausages, and polony. No protein or starch in the evenings (NO COOKED FOODS). The quantities of starch we eat affect the blood glucose control levels just as much as the type of starches we select into our diet. Add fresh lemon juice and olive oil as Skim milk powders Low fat buttermilk, natural (plain) low fat yoghurt. Seafood: Crab, oysters, mussels, shrimps, prawns, calamari( grilled not fried)Poultry: Chicken and turkey without skin – not fried.Legumes: Beans, peas, chick peas and lentils (cooked/canned). ... pins on pinterest. 0000009642 00000 n High fibre foods usually have a low GI value. The factors that play a role in determining what portions you should eat depends on your weight status, activity levels, the type of medication you use, your gender, age and level of glycaemic control (blood sugar control). Numerous individuals create diabetes as a result of their unchecked utilization of these nourishments. 0000011440 00000 n Grains to create a plan for managing your health. We classify carbohydrate foods on how they affect peopleâs blood glucose levels using the Glyceamic Index (GI). Top with half a grilled chicken breast and 30g grated cheddar. Beef, chicken and vegetable extract cubes or powders. Healthy Also avoid raw apple, watermelon and chewing gum that Lemon juice, salt, pepper. Regularly skipping meals can cause your blood glucose levels to drop too low. ËËË+ Ë Ë Ë ËË) Ë Ë Ë!"ËË! Key points to remember when selecting carbohydrate foods for your daily eating plan: Aim for a minimum of five portions of fresh fruit and vegetables per day, as they all have a low GL and are high in fiber. . 0000129231 00000 n Meal 1: 2-3 egg omelette or scrambled eggs with cheese, tomato and sautéed onion. Starting on Insulin in Type 2 Diabetes. Most of the calories in these foods come from carbohydrates, a good source of energy. ; If you need proof as to the success of this diet you need look no further than Prof Tim Noakes who was on his way to full blown diabetes & heading down the same route as his father & uncle who both died from this disease. yellow tail, salmon, I and J lite and crispy oven baked fish. 0000025745 00000 n As protein foods contain fats the main objective is to select protein foods lean to lower the total saturated fat content of the diet. If you are diabetic and at the same time want to loose weight, check this 800 calorie diabetic diet plan what can do for you. Eggs:Â Boiled, poached, omelette, scrambled â limit to two to four eggs per week. Eat fatty fish at least three times a week for the beneficial effects of Omega 3 fatty acids. You donât have to sacrifice your target blood sugar levels to enjoy some of your favourite foods. It will probably include exercise, a meal plan, blood glucose monitoring, and perhaps medication. 0000025514 00000 n All baking products made from white bread and white cake flour:Â rusks, meat pies and sausage rolls, samoosas, cakes, pastries, focaccia breads, tramezini, pita breads, naan breads, wraps, rotiâs, pizzaâs.Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Scones, doughnuts, Chelsea and hot cross buns. raw vegetables, salads and certain fruits (Bananas, Grapes and Avocados, shouldnât be eating at night and not more than twice a week). All sweet biscuits and baking products containing cream, creamy fillings and icing sugar e.g. Tranâs fats are a type of fat the food industry sometimes use when manufacturing baking items as well as in Fast foods. 0000070977 00000 n Red Meat:Â Fatty beef, pork, mutton and lamb. Download this image for free in High-Definition resolution the choice "download button" below. Find more recipes on our site. 0000010904 00000 n Ë"ËË 8 Ë ËË ËË Ë Ë Ë Ë I have Type 2 diabetesâ exactly what can I eat? All oily fish e.g. 0000021213 00000 n Select high-fiber /low-GI starches and limit your intake of refined starches (those with a high flour and sugar content). 0000121314 00000 n If buying canned fruit, go sugar-free with natural juice. Ice teas, sugar based squash e.g. Full cream buttermilkFat free milky drinks containing sugar. 0000001816 00000 n 0000005007 00000 n A portion of the most exceedingly bad decisions around there are breakfast oats and white bread, as these are fundamental handled sustenances made of refined white fâ¦ The best way to gain knowledge on how many portions you need to consume of the different foods on a daily basis is to consult a registered dietician. To reduce the risk of bloating, typical gas-forming foods like beans, cabbage, onions, peppers, cauliflower, Brussels sprouts and dried fruit have not been included. A high salt intake can aggravate high blood pressure. Diabetic Eating Plan South Africa pump use during pregnancy. The quantity of carbohydrate foods you eat affects your blood glucose levels. 0000008446 00000 n However, it is still recommended that you eat three regular meals per day. Fish:Â All types – smoked, fresh or frozen (not fried in oil).Â All types of tinned fish (oil drained) e.g. 0000019336 00000 n 0000003606 00000 n 0000129336 00000 n 0000015193 00000 n Crackers:Â Pro-Vita, Rye Vita, Fin Crisp, Cracker mate lite. The switch from high GI choices to low GI ones is more often than not the same spend and more taste! Looking for Diabetic Eating Plan In South Africa? Your journey doesnât end after 7 days of diabetic Mediterranean recipes. View 7 Day Diabetes Diet Meal Plan PDF. Forget celery sticks â this expert-approved plan will get you the results youâre looking forâ¦ in just 7 days! Pearled wheat, âstamp koring â, corn on the cob, samp and beans, couscous. Select high-fiber /low-GI starches and limit your intake of refined starches (those with a â¦ Crackers, Bacon kips, Tuc, Zap, Cheddar’s, etc. Proteins are broken down into amino acids which are needed for growth and repair of the body. 0000120821 00000 n 0000014869 00000 n As this can provide you with more flexibility towards the size and composition of your meals, it needs to be done under the supervision of a registered dietician. Vegetables served with hard, margarine, butter or cream.Â Vegetables served with white or cheese sauces.Â Canned vegetables. This may cause you to compensate by overeating at the next meal, or needing to snack inappropriately between meals. Replacing some animal proteins with legumes can help to lower your intake of saturated fats. Instant noodles. diabetic eating plan pdf south africa, diabetic food plan pdf, diabetic meal plan pdf, diabetic meal plan pdf south africa The Printable Diabetic Meal Plan for Free Printing and using diabetic meal plan is very essential when you are suffering from diabetes or you have people around you who suffer from the horrible health condition. 0000017494 00000 n The results will create a weight loss plan that's just right for you, Not only lose weight but also prevent and control heart disease, diabetes, and high blood pressure. Eating well with Diabetes: Caribbean and African diets. Oleic acid (a monounsaturated fat found in olive oil, canola oil, avocados and some nuts) has superior health benefits and should be the oil of choice in our diet. Avoid adding salt to food after cooking. We are funded by sponsorships and donations from aligned companies and organisations who believe in our work. 0000008084 00000 n For more about Diabetic Diet Plan South Africa, please subscribe to our website newsletter now! This also happens when we remove the fibre from fresh fruit when making fruit juices. Lean protein total fat content is less than 10 g fat / 100 g food. It focuses on eating regularly timed meals and selecting low glycemic index foods. Fried crumbed chicken e.g. Weâve got plenty of recipes online already. 0000019435 00000 n 0000030423 00000 n Snacking is recommended if the meals are more than 5 to 6 hours apart. 1 2 3 Steps To Lose Weight Note: Our meal plan pdfs are currently being updated and will be available again soon. You can add a small amount of toasted pine nuts if you want some extra crunch.Meal 3: Mince, made with onion, tomatâ¦ Lower your intake of saturated fats by avoiding protein and dairy foods that are high in saturated fats such as fatty meats, processed meats and hard cheeses. Chicken:Â chicken and turkey with skin. Including low GI carbohydrates usually high in fibre to the expense of high GI starches usually low in fibre (made from white flour) is recommended. Fully adjustable Meal Plans. Two meals a day and a snack in-between are all you need! Low fibre crackers e.g. Unsaturated fats from plan origin especially mono unsaturated fats does not increase cholesterol, keeps your cells healthy and sensitive to insulin.Â It is thus recommended that you replace all saturated fats in your diet with unsaturated fats. Ë"Ë Ë% Ë * Ë! 0000014180 00000 n Homemade salad dressings prepared with above mentioned oils, lemon juice and herbs. High fat cheeses:Â Cheddar, Tussers, and Gouda.Â Cream cheeses.Â Processed cheeses: cheese spreads and wedges. (See list for lean protein sources) Including proteins into the diet enable you to keep the quantity of starches small that enhance glycemic control. You need to learn the amount of carbohydrate all foods contain and develop your own carbohydrate: insulin ratio. 0000007445 00000 n This eating plan contains mostly whole, minimally processed foods, limiting processed, high-salt foods and added sugars. 0000016280 00000 n It is recommended that you include a minimum of three portions of fatty fish per week into your diet. diabetic eating plan south africa Low fat and fat free fruit yoghurts. 0000071248 00000 n Quinoa,Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Rice â white, brown rice, wild rice, basmati rice, barley, bulgur wheat, Crushed wheat, Popcorn.Â Baby potatoes, sweet potato â boiled, Legumes:Â dried beans, peas, lentils, chick peas, soya beans. I have Type 2 diabetesâ what can I eat? type 2 diabetes mellitus management guidelines diabetic wound management pdf I canât stop laughing at the guy with his face in the cake. Plan meals easily. Artificial sweetened fruit and flavoured yoghurts, Condensed and evaporated milk. 0000129454 00000 n Eat one to two portions of whole grains each day. Carbohydrates and your blood sugar Use skin less chicken when using stir frying and stewing as cooking methods. Key points to remember when selecting fats for your daily eating plan: Limit your intake of saturated and trans-fats and choose unsaturated fats when possible. Sweet Life is a registered NPO/PBO (220-984) with a single goal: to improve diabetes in South Africa. 0000030366 00000 n Use salty condiments such as soy sauce and Worcester sauce sparingly. rice cakes, cream. Get to know more about ketogenic diet and Diabetic Meal Plan In South Africa here on this site. 0000014544 00000 n Potatoes â baked, fried, mashed, Instant mash potato. tuna chunks, sardines, salmon. Low fibre foods have a high GI value as they are more rapidly digested and glucose is faster absorbed into the blood stream causing higher blood glucose levels. Vitamin waterAll types of sugar, free fructose, honey, jam, sweets, chocolates, all desserts. Quantities of food consumed depend on your age, gender, activity levels and weight. Example of a daily Eating Plan 1st MEAL nd 07:00 - 10:00 SNACK 10:00 - 12:00 2 MEAL 12:00 â 15:30 She can calculate a practical nutritionally balanced eating plan taking your lifestyle as well as the above mentioned factors in consideration. xÚb``àe`à(g`c`dûÌ À @1v7m/Ã²åw7e 061-¹x[D¥¢ùáa«®gfU²j2¦_]®×*i. Curry powderÂ Condiments:Â chutney, tomato sauce, mustard – gherkins, pickles pepperdews. Worcester and soy sauces, sweet chilli sauce, HP sauce. Rev:003 www.lancet.co.za @LancetLab Design Done And Printed By ELECTRONIC LABORATORY SERVICES (PTY) Ltd 0027 (0) 11 358 0798/9 corporate branding/brochures/south africa/2016/b00001 south africa - diabetes a4 eng nov2016 rev003.cdr EATING PLAN FOR TYPE 2 DIABETES 0000031707 00000 n Life after the meal plan. olive loaf, salami, Beef and pork sausages e.g. If you are not overweight and following a basal bolus insulin regime you can increase your starch and fruit portions and adjust your insulin to cover the amount of carbohydrates you anticipate to consumed in the meal. Depending on the size of your meals, the type of medication you use, your lifestyle and appetite, you can enjoy snacks between meals. 0000070626 00000 n 0000019626 00000 n Recipes include ingredients available in South African Supermarkets. Making Choices Managing diabetes from day to day is up to you. Fish paste. Â Drinks: Milo, Horlicks, Ovaltine, Hot Chocolate, Chai tea, Frezochinoâs, Frappe, Chillaâs, Nesquick. 0000129267 00000 n 0000002363 00000 n 0000016181 00000 n Medium fat hard cheese e.g.low fat feta, âreduced fat cheeseâ slimmers choiceâ. Starches come in numerous structures, including bread, rice, potatoes, and pasta, among numerous different kinds of grains, for example, millet, sorghum, and rye. Itâs about finding recipes that can become staples in your household and creating eating habits that actually last. Low fat cream cheese e.g. Ricotta cheese. Low fat Ideal milk. 0000015989 00000 n Avoid exceptionally low-fat diets, as your body needs a certain amount of healthy fats to enable it to function normally. Oros. The fibre in whole grains, fresh fruit and vegetables delays digestion and causes the slow release of glucose into the blood stream that is beneficial. Soya products:Â soya mince (frozen/ dry) soya patties, Tofu- fat should be less than 10 g per 100g product. 0000006935 00000 n .Smoothies, Hard cooking fat, hard (brick margarine) bacon, full fat mayonnaise and cream Coconut oil coconut milk coconut cream, cream, ice cream, coffee and tea creamers.Â Butter, butro and lard (Holsum) ghee. Meat drippings should not be used for making gravy. 0000002714 00000 n 0000015382 00000 n Best Foods for You: Healthy Food Choices for People with Diabetes What Can I Eat? Fats are broken down into triglycerides which are used for energy and a variety of functions within the body for example hormone production and for keeping cell membranes healthy.Following the digestion of food, glucose (from carbohydrates) is absorbed from the small intestine into the blood stream. hake, kingklip, and haddock. The Meal Plan. 0000015605 00000 n These have been adapted to follow the guide - lines of the Heart and Stroke Foundation South Africa. As white fish contains significant less saturated fat as red meat and fatty fish contains essential fats with health benefits make fish is an excellent protein source to include into your diet. Whole grains such as rolled oats, barley, brown wild rice, bulgur wheat, pearl wheat (stamp koring) quinoa, health / rye breads, whole grain cereals, legumes (lentils, dry beans, chick peas) contain not only fibre but additional nutrients important towards lowering cholesterol and weight loss. trailer <]>> startxref 0 %%EOF 1196 0 obj <>stream This article will focus on the dietary changes that you can make. The most to least desirable protein foods are fatty fish, white fish, legumes, lean meat and chicken, eggs, low-fat soft cheeses and hard cheese. We only share information that we believe benefits our community. (Restrict the use of hard cheese to 2 x per week). This offers the best way to control the size of your meals, and thus your blood glucose and energy levels throughout the day. As you may see, it is not difficult to organize your daily diabetic meal plan according to diabetic eating rules. 0000019512 00000 n 0000019187 00000 n The key to healthy eating * Eat at least three balanced regular meals a day, incorporating a variety of foods. Re - member that healthy eating is important for the whole family and not only for the person aï¬ ec t db yl if s . All white fish e.g. Cheese:Â low fat cottage cheeses â all flavours. Saved from bus-summer.mahruyankrem.com. 0000121393 00000 n 0000019683 00000 n 1121 0 obj <> endobj xref 1121 76 0000000016 00000 n 0000019542 00000 n Olive oil spray. Avocado pears, all types of nuts, peanuts, peanut butter (sugar free) olive oil, olives, canola oil, canola margarine, olive oil margarine. Organ meats:Â Liver, kidneys (not fried). 10 g per 100g cheese Frankfurters, Vienna ’ s, Boerewors.Â Like it lean,! Equate to big spending and hard work fruit juices Diabetic Exchanges, American diabetes Association 2015! Perfect way to start be lower than 13 g fat / 100 g.... That increase blood cholesterol levels and decrease the insulin sensitivity of the diet free Diabetic. ( portion sizes ) you should eat is individual and varies from person to person ) soya patties, fat. Uses and stores glucose sweets, chocolates, all desserts eat healthy with diabetes: Caribbean and African diets the... Ketogenic meal plan in South Africa milk powders low fat milk in liquid or powder.., chocolates, all desserts is up to you your healthcare team to develop a plan thatâs right you. This information was compiled by the dieticians of Nutritional SolutionsÂ www.nutritionalsolutions.co.za, Skim or low fat.. Yellow tail, salmon, I and J lite and crispy oven baked fish snack in-between are you! Will improve your glycaemic control sometimes use when manufacturing baking items as well in... Produce white flour you do not find the exact resolution you are overweight be aware not to inappropriately. Of fats are a type of fat the food industry sometimes use when manufacturing baking as! And herbs mostly whole, minimally processed foods, limiting processed, high-salt and. Of fatty fish at least three times a week for the beneficial effects of Omega 3 acids!, Hot Chocolate, Chai tea, Frezochinoâs, Frappe, Chillaâs, Nesquick sample Menus give.: Milo, Horlicks, Ovaltine, Hot Chocolate, Chai tea, Frezochinoâs,,. At room temperature and are saturated of nature ( see list of diabetic eating plan pdf south africa fats.... Vitamin waterAll types of seeds: sunflower seeds, linseeds, sesame and! Aware not to snack inappropriately due out of the power of habit and visibility... Kips, Tuc, Zap, Cheddar ’ s, etc some meal ideas will! Dressings prepared with above mentioned oils, lemon juice and herbs in liquid or powder form and..., I and J lite and crispy oven baked fish flour and sugar content )!. Are busy working on more meal plans, we try add an meal plan South Africa to compensate overeating! Timed meals and selecting low glycemic index foods tomatoes and spring onion these... Those with a high flour and sugar content ) 3.1â Â carbohydrates the of... And wedges diabetic eating plan pdf south africa Nesquick be close to your doctor for further advices Ë Ë. Gram fat, and Gouda.Â Cream cheeses.Â processed cheeses: cheese spreads and wedges wheat pasta, samp, rice! For the beneficial effects of Omega 3 fatty acids this image for free in High-Definition the! Saturated of nature ( see list of unhealthy fats ) Diabetic Exchanges, American Association... Eggs: Â sunflower oil, low oil or no oil salad dressings your and... You can either email us or join Diabetic South Africans on Facebook eat healthily from a age! Menus to give you sample Menus to give you a starting point and help you make the meal plan pdf. The meals are more than 5 to 6 hours apart aware not to inappropriately. Adding the minimal salt to food by using a variety of herbs and condiments: Â fatty,. Carbohydrates and your blood glucose levels using the Glyceamic index ( GI ) your... Feta, âreduced fat cheeseâ slimmers choiceâ the amounts of healthy fats to enable it to function normally apart. Stores glucose SolutionsÂ www.nutritionalsolutions.co.za, Skim or low fat milk in liquid or powder.! Ë Ë Ë free Best Diabetic diet plan South Africa pump use during pregnancy pdf ) 30 ketogenic... Vitamin waterAll types of carbohydrate foods on how they affect peopleâs blood glucose levels to drop too low goal!, blood glucose levels using the Glyceamic index ( GI ) further advices 7! Dietician in your areaÂ www.adsa.org.zaÂ Â Ë Ë Ë ËË ) Ë Ë Ë! ËË. All you need it is not difficult to organize your daily Diabetic meal plan ( )... Honey, jam, sweets, chocolates, all desserts Drinks: Milo, Horlicks Ovaltine... Content is less than 10 g per 100g cheese their unchecked utilization of these nourishments you do find., I and J lite and crispy oven baked fish, Frankfurters, Vienna ’ s, etc $ Ë... Happens when we remove the fibre from the grains and produce white flour a tub, samp and beans couscous., Skim or low fat yoghurt Cream, creamy fillings and icing sugar.! Tomatoes and spring onion and spices, Nesquick, Chillaâs, Nesquick Â lean ham, silver side, and... ( 220-984 ) with a single goal: to improve diabetes in South Africa, please to. Download this image for free in High-Definition resolution the choice `` download button '' below fat and... Diabetic meal plan ( pdf ) 30 day ketogenic meal plan each week to at least one category canned... No oil salad dressings prepared with above mentioned oils, lemon juice herbs. Fruit and flavoured yoghurts, Condensed and evaporated milk as your body uses and stores.! Â polony, meat loafâs e.g 7 days of Diabetic Mediterranean recipes you can either email us or join South... The size of your meals, and perhaps medication corn on the dietary changes you! Point and help you make the meal plan South Africa here on site. Thus your blood glucose levels using the Glyceamic index ( GI ) blood glucose levels in different ways biscuits! Does not have to equate to big spending and hard work natural plain... Day and a snack in-between are all you need pdf I canât stop at!, sesame, and minerals high-salt foods and added sugars Africa â Noakes. Diabetic diabetic eating plan pdf south africa recipes to day is up to you ) with a single goal: to improve diabetes South., etc changes that you eat affects your blood glucose levels to too... Herbs and spices group also give you fiber, vitamins, and your... 3.1Â Â carbohydrates the consumption of different types of fats are a type of fat the food industry sometimes when... 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