A healthy balanced diet is key to managing diabetes. Diabetes UK share their top tips for cooking with less fat, adapting recipes, planning ahead and packing a healthy lunch box...
Small changes can make a big difference to the nutritional value of your meals. Diabetes UK share their top healthy cooking tips to help you to make healthier choices and reduce the fat in your favourite dishes...
Cut the fat...
- Cook with less fat. Try using an oil spray to limit how much you're adding.
- Measure the fat you use. As a guide, use one teaspoon per person, per dish.
- Use healthier fats. The best are unsaturated varieties like olive, rapeseed or mustard seed oil.
Watch Diabetes UK's video tips for cooking with less fat
- Trim any excess fat from meat
- Use low-fat or tomato based sauces for curries and pasta dishes. Or why not try reduced fat crème fraîche or natural low-fat yogurt?
- Choose lower fat cheese, cream or milk in recipes.
- Try using dried fruit, a fruit puree or sweet-tasting vegetables like carrots to sweeten cakes naturally or reduce sugar in baking
Watch Diabetes UK's video tips for adapting recipes
- Pepare a weekly shopping list for the whole week
- Think about the meals you're going to eat on each night
- Pasta and curry sauces are good to make ahead of time. Portion them out and freeze
- Make food in bulk and freeze single portions
Watch Diabetes UK's video tips for planning ahead
Pack a healthy lunch...
- Grate a full-flavoured cheese instead of slicing for sandwiches as a little will go a long way
- Use granary or wholegrain bread instead of white
- Use low-fat mayo or even a low-fat yogurt with tuna or egg fillings
- Bulk up sandwiches with healthy salad
- Leftover rice and pasta make for great salad bases
- Choose low-fat snacks
- Include vegetables and fruit as snacks
- Try homemade popcorn with some seasonings instead of crisps and place in a sealable sandwich bag
Watch Diabetes UK's video tips for healthy lunch box ideas
This article was last reviewed on 4th October 2017 by nutritional therapist Kerry Torrens.
A registered Nutritional Therapist, Kerry Torrens is a contributing author to a number of nutritional and cookery publications including BBC Good Food magazine. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT).
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