2-At each meal include starchy carbohydrate foods such as bread, pasta, chapatis, potatoes, yam, noodles,rice and cereals. The amount of carbohydrate you eat is important in
controlling your blood glucose levels.
3-Cut down on the fat you eat, particularly saturated fats, as a low fat diet benefits health. Choose unsaturated fats or oils, especially monounsaturated fat (eg olive oil and rapeseed oil)
• Use less saturated fat by having less butter, margarine and cheese.
• Choose chicken, turkey, lean meat and fish as low fat alternatives to fatty meats.
• Choose lower fat dairy foods such as skimmed or semi-skimmed milk, low fat or diet yogurts, reduced fat cheese and lower fat spreads.
• Grill, steam or oven bake instead of frying or cooking with oil
•Watch out for creamy sauces and dressings and swap for tomato based sauces instead.
4-Eat more fruit and vegetables. Aim for at least five portions a day to provide you with
vitamins, minerals and fibre
5-Include more beans and lentils
6-Aim for at least two portions of oily fish a week. contains a type of polyunsaturated fat
called omega 3
7-Limit sugar and sugary foods.
8-Reduce salt in your diet to 6g or less a day
9-Drink alcohol in moderation only
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