NUTRITIOUS HEALTHY FOOD AS PART OF A HEALTHY LIFESTYLE
TRY TO EAT RIGHT, EXERCISE AND MANAGE YOUR HOW TO USE THE PLATE MODEL
STRESS ON A DAILY BASIS. Mark a line across the centre of a 22 cm plate.
Divide the one half of this plate into two equal sections
The healthy food plate
The plate model is effective for both You need to consult your dietician with regard to the timing of your
managing diabetes and losing weight. meals/snacks, as well as the quantity of food you need to consume.
They can provide an individualised plan taking your activity level, age,
gender, weight status and medication into consideration.
A variety of fruits in controlled
portions can be enjoyed. One Fill half of the plate with a variety of vegetables,
serving is a medium portion of such as spinach, carrots, lettuce, gem squash,
fruit (e.g. oranges, apples, pears or carrots, peas, butternut, beetroot, cabbage,
small bananas), or two small fruit green beans, broccoli, cauliflower, tomatoes,
(e.g. plums), or one cup of fresh cucumber, mushrooms, peppers, asparagus,
fruit salad. Instead of eating fruit with eggplant and baby marrow.
meals, these can be used as snacks
between meals.
Fill one of the quarter sections with whole Fill the last quarter of the plate with protein
grain, high fibre, low GI starches such as
Whole Grains/Starch rich foods, such as skinless chicken and turkey,
corn, rolled oats, high fibre breakfast cereals, fish and other seafood, lean cuts of beef and
bulgar wheat, “Stampkoring”, wild brown rice, pork (e.g. sirloin, fillet or pork loin), tofu, soya,
sweet potato, baby potato, heavy seed/rye eggs and legumes (e.g. lentils, dry beans and
breads and whole grain crackers. chickpeas). Avoid processed meats (e.g.
salami, vienna sausages and polony), which
are high in saturated fat and salt.
Enjoy low fat dairy products daily such
Go to www.sanofi.co.za
as low fat or fat free milk or low fat/fat
and search “Diabetes”,
free yoghurt and low fat soft cheeses.
the Diabetes and Cardiovascular
page is the first pop up.
TYPE 1 & TYPE 2 DIABETES - WESTERN STYLE OF EATING (ON A BUDGET)
MENU DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
BREAKFAST YOGHURT MILK SMOOTHIE FISH EGGS MILK BAKED BEANS
Smoothie - *blend Tomato pilchards
Poached/scrambled Baked beans served
Low fat/fat free plain banana, low fat milk, mashed and serve
Milk/Protein Low fat/fat free milk egg served with stir fry Low fat/fat free milk with stir fry tomato and
yoghurt low fat plain yoghurt with slivered tomato
onion and mushrooms onion
and and cucumber
Oat bran and peanut Health seed bread/ on Health bread/ Health seed bread/
Starch Swiss oats* High fibre cereal High fibre cereal
butter toast toast toast
Ria Catsicas Fruit (grated apple in oats) Cupped paw paw Mango, sliced Banana Fresh fruit salad Apple, sliced
Registered Dietician
Nutritional Solutions CHICKEN CHICK PEA EGG AND CORN
LIGHT MEAL KIDNEY BEAN SOUP LEFT OVER FISH LEFT OVER FISH LEFT OVER STEW OPEN SANDWICH
Athol Square Sandton SALAD SALAD
Johannesburg Mashed silver sardines
www.nutritionalsolutions.co.za Chicken breast* cut up Kidney beans Fish (hake) baked in a Eggs boiled*, sliced Quick fish (hake) and
Protein Bean vegetable stew (oil drained) served
and mixed into a (cooked) added to a curry sauce and added butternut goulash
with
This menu illustrates
Gem squash stuffed
healthy types of food salad using a variety of pre-prepared to a variety of salad Steamed broccoli and Stewed green beans tomato and a dash of
Vegetables: salads/soups with minted peas and
all people with diabetes salad ingredients vegetable soup
carrots
ingredients including cauliflower and mix salad tomato sauce on
can enjoy in a Western
style of eating, on a health/seed bread
budget. including canned chick Pearl wheat topped with sliced
Starch Health bread Wild/brown rice canned corn kernels Wild/brown rice
peas (stampkoring) cucumber and sliced
avocado pear
The quantities of foods
and necessity of snacks Dressing: Herb and Dressing:
Fat (dressing/cooking)
will depend on the mustard “Lite” mayonnaise
individual’s type SNACKS SNACKS SNACKS SNACKS SNACKS SNACKS SNACKS SNACKS
of medication, weight
Fruit (OPTIONAL) Apple Banana Grapes Orange Peach Mango Naartjies
status, gender, age,
lifestyle requirements CHICKEN
MAIN MEAL BEEF STIR FRY BAKED FISH FISH GOULASH BEAN STEW GRILLED PORK BAKED FISH
and activity levels. CASSEROLE
This information should Beef cut into strips and
be obtained from a Chicken prune and Hake baked in an
made into a stir fry Fish (hake) baked in a Quick fish (hake) and Sesame seed and
Protein sweet potato Bean vegetable stew* onion tomato and
registered dietician. using soya and sweet curry sauce* butternut goulash* ginger pork fillets*
casserole* mushroom sauce*
chilli sauce
Contact ADSA Pearl wheat
(Association of Dietetics Starch (optional) Wild/brown rice Wild/brown rice
(stampkoring)
in South Africa),
and stir fry vegetables - Roasted vegetables:
Tel: 011 061 5000 or
spinach, carrots Gem squash stuffed Steamed pumpkin Beetroot salad, three butternut, carrots,
visit www.adsa.org.za Vegetables/Salads (julienne cut) baby with minted peas and and green baby
Carrot, pineapple and Stewed green beans
bean salad and Greek baby marrow,
for a dietician in your beetroot salad and mixed salad
corn, rosa tomatoes carrots spinach salad salad mushrooms and
area. and mushrooms peppers
Fat (cooking)
TO DRINK TO DRINK TO DRINK TO DRINK TO DRINK TO DRINK TO DRINK TO DRINK
Tea/coffee Tea/coffee Tea/coffee Tea/coffee Tea/coffee Tea/coffee Tea/coffee Tea/coffee
Water Water Water Water Water Water Water Water
Herbal/Rooibos Tea Herbal/Rooibos Tea Herbal/Rooibos Tea Herbal/Rooibos Tea Herbal/Rooibos Tea Herbal/Rooibos Tea Herbal/Rooibos Tea Herbal/Rooibos Tea
* Recipes available from www.nutritionalsolutions.co.za
SAZA.DIA.19.06.0198
