Meat is often the most expensive part of the meal but there are ways to keep the cost down.
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1. Make it last. You can use a whole chicken, for example, for three meals: a roast dinner, then a stir-fry using the leftovers, and finally, boil the carcase for a delicious and nutritious soup.
2. Go for cheaper cuts. Cook meals with cheaper cuts of meat such as low fat mince and braising steak.
3. Look out for cheaper sea food. Tinned sardines, sild (young herrings) or mackerel are incredibly cost effective and also very nutritious, so well worth including in your store cupboard. Pollock or mussels are also good options. You can also ask your fishmonger at the supermarket about cheaper more sustainable options.
4. Choose some plant-based foods such as beans and pulses. These are excellent sources of protein at a fraction of the cost of meat and fish so it&#;s good to learn how to cook some plant-based meals to cut down on your food costs. Or cut down on the amount of meat in your meal and replace some with lentils or tinned beans. Swapping meat for plant-based meals will also help reduce your saturated fat intake, adds to your five a day and lower the environmental impact.
Healthy eating is an important part of managing your diabetes, so you need to be aware of what, when and how much you eat every day.
Eating a healthy diet helps to keep your blood glucose levels within your target range, which reduces the risk of developing diabetes-related complications.
There is no such thing as a diabetic diet. People living with diabetes can enjoy the same foods as everybody else.
As a starting point, we recommend people follow the Australian Dietary Guidelines&#;Healthy Eating for Adults&#;and&#;Healthy Eating for Children.
Diabetes Australia recommends that everyone with diabetes visit an accredited practising dietitian for individualised dietary advice.
Talking to an accredited practising dietitian can help you learn how to make better food choices and improve your health. A dietitian can also help you put together a food plan that meets your individual dietary needs.
If you have been diagnosed with gestational diabetes (or have type 1 or type 2 diabetes and are pregnant) your dietitian can help you develop a healthy eating plan to maintain healthy blood glucose levels and meet your special nutritional needs throughout your pregnancy.
To find a dietitian in your area, contact:
Dietitians are accessible and are usually based in many local hospitals, diabetes centres and community health centres. You can consult a dietitian in-person, by or by telehealth (a video call).
Medicare may provide a rebate on dietitians&#; fees if you have a chronic condition, like diabetes, and are referred by your doctor under a Chronic Disease Management Plan. If you have private health insurance you may also receive a rebate from your health fund, depending on the type of cover you have.
A healthy diet is the foundation of diabetes management and a healthier way of life for everyone.
We believe there is no one-size-fits-all approach to food and diabetes and that&#;s why people should talk to a qualified health professional to develop an approach that suits them.
Healthy eating is all about enjoying a variety of foods from each of the five food groups:&#;
To help manage your diabetes:
Low carb eating
If you&#;re interested in following a low carb approach read our position statement&#;Low carb eating for people with diabetes.
Watch Diabetes Australia&#;s low-carb eating for people living with diabetes Q&A (video) with Professor Grant Brinkworth from the CSIRO.
Find out more about carbohydrate food and how they affect blood glucose levels.
Thousands of people living with diabetes will always be there for you when you become a member of our Diabetes Australia community.
Join today for just $60 a year, or $33 if you have a concession card, and get $15 off at our Diabetes Shop.
Find out moreEating well is all about finding the right balance of food that works for you.
Matching the amount of food you eat with the amount of energy you burn through activity and exercise is important. Putting too much fuel in your body can lead to weight gain.
Limit foods high in energy such as take away foods, sweet biscuits, cakes, sugar sweetened drinks and fruit juice, lollies, chocolate and savoury snacks. You can also review your portion size and eat mindfully to manage the amount of energy you eat. Learn more about mindful eating.
Along with healthy eating, regular physical activity can help you to manage your blood glucose levels, reduce your blood fats (cholesterol and triglycerides) and maintain a healthy weight.
Learn more about&#;exercise and diabetes.
Mindful eating is a technique you can use to help you to enjoy your food more as well as to help you to avoid overeating &#; no one likes to feel bloated and over-full.
Overeating can cause weight gain or prevent weight loss, or increase blood glucose levels if the food contains carbohydrate. So, by eating mindfully you can enjoy your food, and manage your weight and your blood glucose.
How do I mindfully eat?
Focus on your food &#; reduce eating distractions by turning the television off and putting your , book or newspaper aside.
Take your time to enjoy your food. Eat while using all your senses &#; savour all of the sensations: look at the food and enjoy its sight, smell the aroma, feel the sensation in your mouth, taste the flavours. If you are using cutlery, put your cutlery down once you put the food in your mouth. Take your time to chew. Then swallow the food.
Most people will eat less, even of their favourite treat foods, if they eat them mindfully. Your body has time to tell your mind &#;that&#;s enough&#;.
As you eat, listen for the body signals that tell you that you are no longer hungry or you have had enough of that food. Be curious and conscious &#; observe the signs that show that you&#;re comfortably full. Pause in the middle of eating and ask yourself how the food tastes, and what your current hunger level is.
How hungry/full am I?
You can use a rating system to help you become aware of your hunger and fullness cues &#; it may take some time to re-learn them &#; you might like to rate how hungry or full you are on a scale of one to ten where you think about how hungry you are before a meal and set an intention of how you would like to feel at the end of the meal.
Hunger /fullness Physical sensation 1 Starvation, need to eat now, hunger pains, shaky, light headed 2 Slight pain in stomach, hard to concentrate, lack of energy 3 Beginning of physical signs of hunger, stomach growling sometimes 4 Could eat if it were suggested 5 Neutral 6 Satisfied 7 Can feel food in stomach 8 Stomach sticks out 9 Bloated, clothes feel tight, sleepy and drained 10 Definitely full, stomach uncomfortable, no energy, physically sickTrust your subtle feelings of hunger or fullness, honour your hunger &#; eat enough to be satisfied while remembering what your intention was to feel like at the end of eating. Stop eating when you feel satisfied or even when you feel neutral. Later, reflect on how you feel and if you have a higher hunger/fullness rating at the end of eating compared to your intention don&#;t beat yourself up about it but recall how you felt part way through your eating so you can how much you eat at the next similar meal.
Why do I eat what I eat?
Consider what prompts you to choose particular foods and portion sizes. Is it habit? Or convenience? Or stress and emotions?
When you think about all factors which influence your eating you may be surprised. For example, the plate size you use can make you serve larger portions if it&#;s a large plate or smaller portions if it&#;s a smaller plate.
Emotional eating
Most people know what happens to their eating choices when they feel stressed, sad or emotional. We tend to eat &#;sometimes&#; or treat foods, often in larger portions than we would normally. Then you feel &#;bad&#; or like you have failed to achieve that healthy eating ideal which is promoted. When we feel &#;bad&#; we tend to eat more of that &#;sometimes&#; or treat food, so it becomes a poor eating cycle.
Don&#;t judge yourself. Be kind. Say to yourself what you would say to another person. Tomorrow is a new day, you can &#;get back on the horse&#;, so to speak, and keep working towards healthy eating.
Are you interested in learning more about Pears and Diabetes Type 2? Contact us today to secure an expert consultation!
And remember, always enjoy your food!
Eating a wide variety of vegetables every day is a great way to make sure that you are getting the nutrients you need to stay healthy. As well as providing important nutrients&#;and loads of fibre, vegetables are very low in kilojoules meaning they are great food to fill up on without having to worry about your waistline.&#;Most Australians need more vegetables in their diet.&#;
For good health, we should all be eating at least&#;5 serves of vegetables every day. A serve of vegetables is equal to ½&#;cup&#;cooked&#;green or orange vegetables, beans, lentils or other&#;legumes;&#;1&#;cup of salad&#;or&#;½ a medium potato.&#;
Types of vegetables include:&#;
Frozen or&#;canned&#;vegetables&#;are great alternatives for fresh vegetables and are just as nutritious. These are&#;also&#;often cheaper, easy to prepare and may be easier to access in remote areas. Just make sure&#;to&#;choose&#;canned vegetables with&#;no added salt.&#;
Finding it hard to reach your&#;five&#;serves of vegetables? Try these tips to get more veggies into your day:&#;
Check out our recipes.
In Australia we are lucky to have a huge variety of delicious fruit all year round. Like vegetables, fruit provides&#;many&#;important nutrients and&#;is&#;packed with fibre. It is recommended to eat&#;2 serves of fruit a day.&#;
Canned and frozen fruit are also great choices for quick and healthy snacks or to add to your favourite meals. Make sure&#;to&#;choose canned fruit in natural juice rather than syrup.&#;Tip off the juice and syrup.
Example serves of fruit include:&#;
Tips to enjoying&#;fruit every day:&#;
Choose&#;wholegrain varieties, such as multigrain bread, wherever possible to make sure you get long lasting energy and plenty of fibre and B group vitamins.&#;
The grain foods group includes food like:&#;
Often people are concerned about eating too many foods from this food group, particularly if they are trying to manage their weight.&#;However,&#;these foods tend to be very low in fat and will keep you fuller for longer, particularly if you choose wholegrain options.&#;
Keep an eye on your portion sizes and try to reduce the amount of butter, margarine or other high fat spreads that you add to these foods.&#;
A serve of grain foods is equal to:&#;
Great grain tips:&#;
Read more about carbohydrates.
This food group is the main source of protein, iron and vitamin B12 for our bodies. Iron is particularly important for women and the iron in meat is more easily absorbed&#;than&#;the iron from other foods such as vegetables and legumes.&#;
Meat is an important part of the Australian&#;diet&#;but we tend to eat bigger servings than we require.&#;&#;
A&#;protein&#;serve is equal to:&#;
For those who don&#;t eat meat, alternatives such as lentils, chickpeas or other beans are important sources of protein. However,&#;everyone could benefit from eating these types of foods more often.&#;
The fat in meat tends to be saturated fat so be sure to choose lean cuts of meat wherever possible and remove all visible fat from your meat before you cook it.&#;
More tips&#;to lower the fat content:&#;
Dairy foods such as milk, yoghurt and cheese are an important source of calcium and protein. Most adults are recommended to eat at least&#; 2 ½ serves of dairy each day. For good health try to choose low fat or skim varieties of milk, yoghurt and cheese.&#;
An example serve from this food group is:&#;
If you don&#;t eat&#;dairy&#;foods,&#;calcium fortified soy or plant-based milk or&#;yoghurt&#;are great alternatives.&#;Other non-dairy sources of&#;calcium&#;include green leafy vegetables,&#;canned fish with bones like sardines or salmon and almonds.&#;
Dairy tips:&#;
A healthy eating plan for diabetes can include some sugar. It is ok to have a sprinkle of sugar on porridge or a scrape of jam on some low GI high fibre bread. However, foods that are high in added sugars are low in nutrients should be eaten only sometimes and in small amounts. In particular, limit high energy (kilojoule or calorie) foods such as sweets, chocolates, lollies, cakes, biscuits, and standard soft drinks.
Some sugar may also be used in cooking and many recipes can be modified to use less than the amount stated or substituted with an alternative sweetener. Select recipes that are low in fat (particularly saturated fat) and contain some fibre.
Alternative sweeteners
As mentioned above small amounts of sugar as part of a balanced meal plan shouldn&#;t have a large effect on blood glucose levels. However, sweeteners such as Equal, Stevia, Sugarine and Splenda can be used in place of sugar, especially if they are replacing large amounts of sugar. Foods and drinks that have been sweetened with an alternative sweetener, such as diet soft drinks and cordials, sugar-free lollies etc., are also best enjoyed occasionally, as they do not have any nutritional benefit and may often take the place of more nutritious foods and drinks, such as fruits, vegetables, dairy products, nuts and water.
Water is needed for most of the body&#;s functions and the body needs to be kept hydrated every day.
Water is the best drink to have because it contains no extra kilojoules and won&#;t have an effect on your blood glucose levels and it&#;s great for your kidneys. Other good choices are tea, coffee, herbal tea, water, soda water, plain mineral water.
If you want a sweet drink occasionally, try products labelled &#;diet&#; or &#;low joule&#;.
If you choose to drink alcohol limit your intake to no more than ten standard drinks per week, no more than four standard drinks on any one day and include some alcohol-free days each week.
People with diabetes on certain types of tablets or insulin may require a snack between each meal and for supper. However, most people aiming to manage their body weight are advised not to have snacks between meals. For specific advice, discuss this with your doctor, dietitian or credentialled diabetes educator.
There are lots of healthy choices that can be used as snack foods. Select fruit that is in season (e.g. an apple, a banana, a peach, a pear, 3 small apricots, 1/2 a cup of grapes, and 1 cup of strawberries or a slice of rockmelon or watermelon).
Other suggestions are listed below:
Read more about between-meal snacks.
A healthy body weight is important for everyone. If you are above your most healthy weight, then small weight loss (5-10% of body weight) can make a big difference to your diabetes management.
You may find measuring your waistline to be a better way of monitoring your weight rather than scales. In general:
Appropriate measurements for different cultural groups should be discussed with your GP.
Some positive steps you can take to reduce your waistline are:
Weight is a sensitive topic for many people and achieving weight loss and maintaining weight loss can be difficult. If you would like additional support with weight loss or maintaining a healthy weight speak with your doctor, dietitian or diabetes educator.
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