healthy

A garlic a day: Garlic is the mother of all cures. Researchers in Liverpool have found that 5ml of garlic extract lower levels of a disease-causing chemical by up to 48 per cent.

 Eat wholegrain foods: Make sure you have whole-grain bread, rice or pasta at least four times a week and you will reduce the chance of having cancer by 40 per cent.

 Take care of your skin: Always wear sun-screen lotion during summers. It is advisable to use winter care creams to overcome the harsh and cold winds. The best cure is to smile through and your skin will shine with an extra dash. It's no big secret!

 Eat plenty of fish: Fish is the recommended diet for a longer healthier life. Studies have found that those who regularly ate fish were up to one-third less likely to get heart disease than those who ate it less than once a month.

 Try Tea: Tea is always good. Being a heavy tea-drinker can never have negative effects. The protective effects of tea increase with the amount drunk, and people who are regular tea drinkers are the least likely to die of a heart attack.

 Stop smoking: Do not smoke your health away. Nicotine patches, gums or inhalers might work for some individuals, or other methods, from hypnosis to acupuncture. More you are to smoke, more likely your are to develop cancer or heart disease.

 Walk for Health: There is nothing better than walking. Walking a mile everyday, or taking reasonable exercise three times a week, promises to reduce the risk of heart disease, as well as strengthens bones and keeps them strong.

Buy a blood pressure instrument to monitor your B.P. before and after the walk.

 Never sleep over a backache: It is never advisable to sleep over a backache. Research shows that people who take to their beds with backache take the longest time to recover. Those who avoid bed-rest and continue normal activities as much as possible have less pain.

 Water spells health: Water flushes out the toxins. A good amount of liquid intake helps the entire system and of course is best for curing skin ailments. The average man needs 2.9 litres, or about 12 cups of water, a day and woman needs about 2.2 litres.

 Stop bad breath: You can prevent that unfriendly odour. It is caused by oral bacteria. A tongue scraper may help, but dental care may be needed. Mouth rinses are effective, as are flossing and brushing teeth twice a day.

 Slow down on the junk: Research shows that eating too many high-fat-food contributes to high blood-cholesterol levels, which can cause hardening of the arteries, coronary heart disease and stroke.

 Cut back on salt: Health Organisation recommend no more than five grams a day. Too much salt can lead to stroke and heart problems.

 Drink wine: Research suggests that the equivalent of a couple of glasses of wine a day may be good for health. It can also help you keep a good mental frame.

 Spouse can matter: A man in poor health in his 50s is six times more likely to be affected if married to a woman who is also in poor health.

 Eat right for better teeth: Your pearly whites can gleam. Eat apples, oranges, celery, carrots and high fiber green.

 Make love: There is no better medicine than to have sex. people who have sex at least twice a week get protective boost from their immune systems. Of course it relaxes the mind.

 Crash diets don't work: The so called new-age diets do not add to health prospects. There is no easy way to lose weight so the best way is to do it over a period of time.

 Coffee is good: Researchers have found that two to four cups of coffee daily can lower the risk of colon cancer by 25 per cent.

 Being overweight is dangerous: Loose the extra kilos. Over weight people cut 20 weeks of their life for every excess kilogram, according to new research.Keeping a personal weight machine at home really helps. Buy one now!

 Supplement with selenium: Research has shown that people who took a daily supplement of selenium had a 37 per cent reduction in cancers.

 Lower your cholesterol: Work on reducing your cholesterol. This can reduce the risk of heart attack and stroke even when your level is not high. Exercise to reduce weight.

 Asprin is a wonder drug: Asprin can actually do wonders. It helps to reduce the risk of conditions such as heart disease and cancers, including of the colon, oesophagus, stomach, rectum, prostrate. cent.

 Change your job: If the workplace is what bothers you. Simply quit! Consider becoming a salesperson. Salespeople are least likely to have a work-related illness.

 Socialising is good: Meeting friends and relatives is recommended. Weekly socialising improves the memory, concentration and problem solving skills.

 Learn to relax: Unwind, take up a hobby and start socialising. This fights stress and depression.

 Fruits and vegetables help: Have at least five portions of vegetables and fruit a day, especially tomatoes, red grapes.

 Sing to stay healthy: Singing is good for the mind and body. it is relaxing, improves breathing and muscle tone.

 Vitamins are vital: A multivit a day keeps the tablet away, but be sure it contains at least 200 meg of folic acid.

 Sleep well: There is nothing like a good sleep. Sleep primes the immune system. Most people need between seven and nine hours of sleep a night.

 Or just hum...: Humming helps. Daily humming is a good way to increase ventilation in the sinuses.

HEALTHY FOOD AND LIFE: A balanced diet for women ...

HEALTHY FOOD AND LIFE: A balanced diet for women ...: A balanced diet for women When are the best times to eat carbs, protein and fat, what should y...

A balanced diet for women

When are the best times to eat carbs, protein and fat, what should your portion size be and what are your guideline daily amounts? Choose wisely and you can eat healthily around the clock..

Women have different daily nutritional requirements to men, and below our nutritionist has offered guidance and recipe ideas for women seeking a balanced diet for good health - but what exactly is meant by a 'balanced diet'? There are some simple rules to follow like getting your five-a-day, including three servings of whole-grains and choosing more fish, poultry and less red meat while opting for low-fat dairy foods. But that's not the whole story - how much should you be eating and when is the best time to eat protein, carbs or fats? Read on for our guide to healthy eating around the clock.

Reference Intake (RI) – the new term for Guideline Daily Amounts (GDAs)

Nutritional needs vary depending on your sex, size, age and activity levels so use this chart as a general guide only. The chart shows the daily amounts recommended for a healthy, balanced diet for maintaining rather than losing or gaining weight. Typically women need less nutrients than men with the exception of salt and fibre.

Guideline daily amounts
 

	Men	Women
Energy (kcal)	2500	2000
Protein (g)	55	45
Carbohydrates (g)	300	230
Sugar (g)	120	90
Fat (g)	95	70
Saturates (g)	30	20
Fibre (g)	24	24
Salt (g)	6	6

Perfect Portions

Numbers and figures are all very well but how does this relate to you? Personalise your portions with our handy guide to finding the right serving size:

Your portion size
 

Foods	Portion size
Carbs like cereal/rice/pasta/potato	Your clenched fist
Proteins like meat/poultry/fish	Palm of your hand
Savouries like popcorn/crisps	2 of your cupped hands
Bakes like brownies/flapjacks	2 of your fingers
Butter & spreads	The tip of your thumb

 

Breakfast

Kick start your metabolism by including protein at breakfast, choose from eggs, salmon, lean ham or low-fat dairy. We burn more calories digesting protein rather than carbs so, by making your breakfast a protein one, you'll be revving up your metabolism and because protein foods keep you fuller for longer, you'll eat fewer calories the rest of the day.
A protein breakfast needn't take any longer to prepare - top your morning toast with a scrambled egg, a slice of smoked salmon or some lean ham and when you do have a little more time enjoy an omelette or frittata.
Whatever you do don't skip breakfast as this sets your blood sugar off on a roller coaster, which means you'll end up choosing the wrong foods later in the day. Remember breakfast makes an important contribution towards your daily intake and it plays a key role in maintaining a healthy weight.

Mid-morning snack

Eating little and often is the ideal way to manage your blood sugar levels - this doesn't mean you'll be eating more but spreading your day's intake evenly throughout the day. Make every snack count with nourishing options that supply both the 'pick me up' you need while topping up your five-a-day.
Swap your morning biscuits for oatcakes spread with peanut or almond nut butter and a banana or have a tasty dip with veggie sticks.
Energy giving snacks:
Almond butter
Bean, feta & herb dip

Lunch

Make lunch a mix of lean protein and starchy carbs. Carb-rich foods supply energy and without them you'll suffer that classic mid-afternoon slump. The key is to choose carbs that produce a steady rise in blood sugar, which means passing on the sugary 'white' foods and going for high fibre whole-grains which help you manage those afternoon munchies.
Opt for an open rye-bread sandwich topped with salmon, chicken or low-fat dairy as well as plenty of salad or choose whole-grain toast topped with baked beans.
Protein and carb lunch recipes:
Open mackerel sandwich with fennel slaw
Open chicken Caesar sandwich
Open sandwiches - Smoked salmon & avocado on rye
Open cottage cheese & pepper sandwich
Salmon & chive bagel topper

Mid-afternoon

Satisfy that sweet craving and the need for energy with fruit. A handful of dried fruit combined with unsalted nuts or seeds, provides protein and healthy fats to keep you satisfied till supper.
Swap your chocolate or cereal bar for a handful of dried apple rings with a few almonds or walnuts. Dried fruit is four times as sweet as its fresh equivalent - which is great if you've got an exercise class or a gym session planned for the afternoon. Combining dried fruit with nuts helps stabilise the release of their sugars keeping you energised for longer. Alternatively stock your fridge with plenty of low calorie nibbles like cherry tomatoes, grapes and vegetable crudités, which will prevent you reaching for the biscuit tin when you fancy something sweet or crunchy.
Sweet afternoon snack:
Spiced apple crisps

Dinner

Don't curfew carbs - they're low in fat, fibre-rich and help you relax in the evening. Combine them with some healthy essential fats the ones you find in oily fish like salmon, mackerel and sardines as well as nuts, seeds and their oils. Your body can use these healthy fats overnight for regeneration and repair, which is important for maintaining healthy skin and hair.
Fill half your plate with a colourful variety of vegetables or salad, drizzle with a dressing made from flaxseed or rapeseed oil and add meat, fish or beans with brown rice, quinoa or wholemeal pasta.

When You Don't Have Time for Healthy Lifestyle Choices

Becoming a healthier you in small, reasonable steps

Psychiatry is increasingly recognizing the role lifestyle issues play in mental illness. Some research, for instance, suggests that regular exercise can be just as potent as SSRI antidepressants. Mental health workers are increasingly recognizing the role lonelinessplays not only in depression, but also in medical conditions such as heart disease andobesity. It's not always easy to make lifestyle changes, and in an increasingly fast-paced world, many patients report to me that they just don't have the time to exercise, eat healthy, or pursue new hobbies. If you think you can't squeeze health into your daily life, think again. A better lifestyle may take less time than you think.

The Vicious Cycle of Unhealthy Living

Unhealthy lifestyles create a self-perpetuating and vicious cycle. It begins with feeling like you don't have enough time—or energy, or strength, or emotional wellness—to pursue better living. When you neglect healthy living, though, you end up feeling even worse. And of course, feeling worse makes it harder to exercise, take time to cook, and make other good choices. Thus by abandoning healthy living, you can find yourself trapped in a cycle of plummeting health. The only way out of this is to find a way to incorporate healthy changes, however small, over time.

The Time Costs of Unhealthy Lifestyles

If you think healthy living simply takes up too much time, you need a reality check. Sure, 30 minutes of exercise means you can't spend that time binging on Netflix shows, but a better lifestyle can also gain you some extra time by helping you live longer. The benefits don't just include the distant possibility of a longer life, though. Unhealthy living is taking up more time than you might realize. Doctor's appointments due to obesity-related conditions, being slowed down by the chronic pain of a sedentary life, and getting sick more often all take up more time. Likewise, unhealthy habits—such as spending your time endlessly refreshing your inbox or stalking your ex on Facebook—eat away at time that could be spent doing something more useful.

Mastering Better Time Management

If you're ready to get smart about the way you manage your time and commit to a healthier lifestyle, it all begins with better time management. Everyone wastes time; this is a simple fact of life. But time wasted is time that could be spent doing something more valuable, so better time management begins with discerning how you waste time. Try observing yourself for a week. Keep track of all the time you spend bored on the Internet, using social media or reflexively picking up your phone. You may be surprised to see that a dozen or more hours of each week are wasted on tasks you don't enjoy and don't have to do.

Once you have a grip on where you're wasting time, it's time to begin more effectively budgeting your time. Time is just like money: a valuable good that you can't get back once you've spent. So just as you budget your money, consider budgeting your time. Make a schedule each day, and set clear, actionable goals for each week. Amorphous tasks such as “lose weight” or “be nicer” have no place on your to-do list. By focusing on achievable goals and working them into your schedule, though, you greatly expand your capacity to actually bring these goals to fruition.

Healthy Lifestyles in Small Chunks

If you want to live a healthier life, you don't have to join a gym, devote two hours a day to cooking, and spend all your time exercising. Instead, small decisions can add up to big changes over time. Focus on achieving your health goals in small, manageable chunks. Some easy first steps include:

-Replacing one unhealthy snack with a healthier option each day.
-Committing to cooking at home at least two days per week.
-Dedicating just five minutes a day to exercise. You can steadily increase this number over time, but you may also find that after a five-minute workout, you're motivated to go for 10, 20, or even 30 more minutes.
-Noticing your automatic negative thoughts and focusing on reframing these into more positive ideas.
-Scheduling your work day so you have time for yourself at night. If you complete your daily goals, you'll feel less stressed when it's time to relax. And a daily schedule can prove invaluable at helping you complete your goals.

Finding Time in the Midst of Chaos

Our society is busier now than ever before, so no matter how committed you are to living a healthier life, odds are good something is going to rob you of your time. One of the most important keys to long-term health is finding time for healthy choices even in the midst of chaos. Rather than getting upset when you have to wait in line at the DMV or the car wash takes longer than you intended, start treating this waiting time as “bonus” time. Some easy ways to incorporate healthy choices into a chaotic life include:

-Parking further away from the grocery store so you get a brief walking workout.
-Using time spent waiting to meditate. Research suggests that reflexively picking up an electronic device when you're waiting might actually stifle creativity.
-Carrying a book with you so you're always prepared to occupy your mind when you're stuck waiting.
-Taking time to plan your day when you have to wait in line.
-Doing related tasks at the same time. For instance, if you have to wait on hold with your bank, this is a great time to dash off some short emails.
-Taking a few moments each day to focus on your breathing. This helps center your mind, and something as simple as counting your breaths may help you more effectively manages.

The demands our world places on us are bigger now than ever before, but this doesn't mean you have to give up on healthy living. Indeed, making healthy lifestyle choices may be the best thing you can do to manage the chaos of an increasingly challenging world.

Essential Yoga Diet Principles

Yoga diet principles play an important part in getting full benefits from your yoga practice. Why do sportsmen and pregnant women need special food? Our body requires food for getting energy and this energy sustains life. Food is what builds up our body, we are what we eat. Type of food and its quality affects your physical as well as mental health.

Yogic Diet For Health

Yogic diet philosophy does not believe in calorie count of foods or the amount of vitamins, minerals or proteins we get from the food. Instead stress is laid on type of food and its quality. Some of the yogis survive on meager amount of food and still enjoy better health than all of us. Focus on nutrition available from food without bothering about its taste. Becoming a slave to taste buds is temptation yoga does not recommend. Also, moderation is recommended in whatever you drink and eat. As per yoga philosophy, self discipline in choice of foods is critical for your health and subsequent march to meditation and spirituality. Yoga diet principles are very easy but difficult to follow.

Fast Foods

Modern fast food items like hamburgers, pizzas, jams, jellies, soft drinks, ice creams etc. have gained control over our eating patterns and are the main cause of obesity we see all around. These fast foods are rich source of sugar, oils and preservatives all of which are not good for our health. People are now attracted by various types of fast food which are very low in nutrition. In addition, these foods tax our digestive system and body has to do extra work for digestion and elimination of such food. Everyday we are faced with the choice of selecting our food and we must prefer nutritious food rather than going for the taste.

Look Towards Nature

Yoga diet philosophy emphasises on the natural sources of nutrition. Nature has provided us several nutritious edible foods in their natural form like whole grains, seasonal fruits, vegetables, milk, honey and dry fruits.

Over Eating

More people fall sick due to overeating or wrong dietary habits as compared to people who get sick due to non availability of food. Observe moderation in quantity of food we eat. People who keep on over eating without proper understanding of the principles of eating are bound to harm themselves physically and mentally. One golden rule to avoid overeating is, not to have any type of snacks between your meals.

Balanced Diet

Balanced diet is essential requirement of good health. A balanced diet should include plenty of salads, fresh vegetables, fresh fruits, milk and raw nuts. Include these items in your existing dietary choices.

Salads

All vegetables eaten raw constitute salad. Fresh cucumber, tomato, carrots, beetroot, lettuce, broccoli, cauliflower etc are used for preparing salad. Salad should be cut into small pieces with suitable dressing of you choice. Ideally salad should form first course of your lunch and dinner. Eat plenty of salad half an hour prior to your meals in case you want to reduce your food intake.

Fresh Vegetables

Ideally fresh vegetables from your kitchen garden can be the freshest vegetables. Fresh vegetables should not be dried or deformed in shape. Vegetables stored in your refrigerator do not remain fresh for a long time.

Fresh Fruits

Fresh fruits are most nutritious food for our body. Regular intake of fresh fruits is essential for good health. Use fresh seasonal fruits. Fruits are better than fruit juices as fruit also provides you fibre.

Raw Nuts

Yoga diet should include nuts like cashew, pistachio, almond and walnuts provide essential minerals, proteins and vitamins. For yoga practitioners, a handful mixture of these nuts is recommended for obtaining energy and good health.

Quantity Of Food 

As a general rule, fill only 50% of your stomach with food, 25% of your stomach for water and keep 25% of your stomach empty. If your stomach is overstuffed, it is not properly digested. You will feel uncomfortable and your body is forced to digest extra food and also work for eliminating it. By overeating, your abdominal system is strained and body becomes sluggish. Finally, it leads to gaining of extra weight. Eat only when you feel hungry and eliminate any snacks in between the meals.

Alcoholic Drinks

Alcoholic drinks are nutrient thieves; they steal and destroy nutrients available in your system. Alcoholic drinks weaken the individual physically and mentally, if used without restraint. For yoga practitioners, it is best to avoid alcoholic drinks.

Spices

Avoid excessive use of spices and salt. Too much of seasoning of food is also not recommended.

Water

Drink 10 to 12 glasses of water everyday. Drink water half an hour before meals. Avoid drinking water with food. Drinking of one or two glasses of water when you wake up is ideal for health.

Coffee and Tea

It is ideal if you can avoid tea and coffee completely. Otherwise limit your tea or coffee intake to 2 cups per day. Excess of tea and coffee leads to constipation, insomnia and nervousness in addition to extra calories each cup of tea or coffee pumps into our bodies.

Method of Eating

Eat slowly and chew your food properly. Eating fast does not allow the time for satiating signals to reach your brain from your abdomen resulting in overeating. By chewing the food properly, saliva can better mix with food and make it easily digestible. Body is able to make full use of food you eat and helps you to maintain better health. Principles of yoga diet are time tested and very easy to follow. To lead a healthy life one has to establish a dietary pattern that will sustain good health. Yoga and diet are essential components of good health and happiness. Eat to live and not live to eat.

Vegetarian Vs Non Vegetarain Diet

Shall I stop eating non vegetarian diet with yoga is a common question for yoga beginners.  Though it is not essential to stop eating meat for starting yoga butvegetarian diet is highly recommended for holistic yoga practice.

Types of Yoga Diet

The type of food you eat has an immense effect on your health and well being. As per yoga all food items can  be classified into three types of yoga diet namely sattvik, rajasik or tamasik.

10 Healthy Food Habits, the Yoga Way!

At an age where one is expected to work dedicatedly, we often end up compromising with our health. While many people would agree that a good fitness regime helps keep such risks at bay, it may just not be good enough. Choosing and following a good and healthy diet can help you there. Even with a stressful lifestyle, one can minimize the risks by choosing the right food to eat.

But is choosing the right food enough?

No. Along with the right type of food, we must also learn how to eat it right way. While there is no set guideline to follow, a general idea of do's and don’ts as a part of healthy food habits.

1. See what you are eating

Observe your present diet. What is it that you eat more? Are you consuming too many calories in your diet and don't have enough time to burn them? Then you should probably consider eating something that is less fattening and easy for your body to digest. A couple of minutes spent doing basic yoga postures will help you burn those extra calories.

2. Choose green leafy vegetables

Make sure to add green leafy vegetables to your diet. They are a rich source of proteins, iron, calcium and fiber. Green leafy vegetables are easy to prepare and quite appetizing too. Also, a short course in Ayurvedic cooking will help expand your menu.

3. Know when to drink water

We all remember studying during school phase that our body is 70% water. It is essential that the body receives its much needed daily dose of minerals through water. Drinking plenty of water helps detoxify the body as well as gives you a glowing skin. Although, we should avoid drinking water during meals as it slows down the digestion process. It is advisable to have water 30 minutes before or after having your food.

4. Include enough proteins in your diet

Proteins are vital for the body and should definitely be included in the diet. Broccoli, soybeans, lentils, asparagus and spinach are some commonly found protein rich foods. Low-fat dairy products are also a rich source of proteins. Insure that your body receives the required amount of proteins daily.

5. Chew your food

Have you seen cow chew their food? A cow chews its food at least 40-60 times.

One of the easiest and obvious ways to digest food is to chew it. Most people often eat their food in a hurry and tend to skip chewing their food properly. While what you eat eventually does get digested, but a barely chewed morsel takes more time and tires your digestive system. Besides, the more you chew your food, the easier it becomes for your stomach to digest it and the more calories you burn moving those jaws.

6. Keep away from fast-food and soft-drinks

Although it may appease your taste buds, fast-food usually does a lot of harm to the body. It can be unhygienic and also high on unhealthy fats like trans-fats. Also, carbonated soft drinks have a high sugar content which may lead to obesity, diabetes and dental caries. Instead of these harmful drinks, choose to refresh yourself with a glass of buttermilk or lemonade.

7. Cook at home

Instead of ordering pizza from the joint around the corner, use your kitchen and make that dish you've been planning on having. You may also prepare your dinner in olive oil rather than sunflower or groundnut oil and make it healthier. Cooking at home is a very good investment as it lets you spend more quality time with your family.

8. Focus on your food

Most of us have our food while texting on the mobile phones or watching television and don’t really keep a count on how much we eat. Though your stomach might be full, your brain tells you that you need to eat more and you eventually end up over-eating. If you focus only on your food then you’ll eat only as much as your body requires. So, the next time you sit down for having your meal keep the remote control and mobile phone away for some time.

9. Never skip your breakfast

Breakfast is perhaps the most important meal of the day as the body prepares itself for the whole day ahead. Make sure you eat a wholesome and rich breakfast before you step out of the house.

10. Digest your food better

While knowing what to eat and how much to eat is important, it always helps if you can boost the process of digestion. Sitting in Vajrasna (Adamintine Pose) for a few minutes after having food helps you there. This particular yogic posture enhances blood circulation in the lower abdomen and improves the digestive process.

A good food habit helps shape your personality. And this is why ancient sages always preferred consuming sattvic food. Learn here what wonders sattvic food can do for you. Remember, what you eat is what you become. So choose wisely and eat better.

The Art of Living Yoga program has been designed to improve your lifestyle by helping you adopt a healthy diet and a regular practice of Yoga. Combined with good food habits, yoga can make you become more energetic, dedicated and focused person in all spheres of life. Fill in the form below to learn more about how good food habits and Art of Living Yoga can help enhance your life.

Feeling held back due to a physical ailment? Ar

  DIABETIC PATIENT (What should I eat?)

People with diabetes should follow the Dietary Guidelines. Eating the recommended amount of food from the five groups will provide you with the nutrients you need to be healthy and prevent chronic diseases such as obesity and heart diseases

To help manage your diabetes:

• Eat regular meals and spread them evenly throughout the day
• Eat a diet lower in fat, particularly saturated fat
• If you take insulin or diabetes tablets, you may need to have between meal snacks
• It is important to recognise that everyone’s needs are different. All people with diabetes should see an Accredited Practising Dietitian in conjunction with their diabetes team for individualised advice. Read our position statement 'One Diet Does Not Fit All'.

Energy balance

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. Being overweight or obese can make it difficult to manage your diabetes and can increase the risk of heart disease, stroke and cancer.

Limit foods high in energy such as take away foods, sweet biscuits, cakes, sugar sweetened drinks and fruit juice, lollies, chocolate and savoury snacks. Some people have a healthy diet but eat too much. Reducing your portion size is one way to decrease the amount of energy you eat. Being active has many benefits. 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 maintaining a healthy weight.

Fat

Fats have the highest energy (kilojoule or calorie) content of all foods. Eating too much fat can make you put on weight, which may make it more difficult to manage blood glucose levels. Our bodies need some fat for good health but the type of fat you choose is important.

Saturated fat

It is important to limit saturated fat because it raises your LDL (‘bad’) cholesterol levels. Saturated fat is found in animal foods like fatty meat, milk, butter and cheese. Vegetable fats that are saturated include palm oil (found in solid cooking fats, snack foods or convenience foods) and coconut products such as copha, coconut milk or cream.

To reduce saturated fat:

• Choose reduced or low-fat milk, yoghurt, cheese, ice-cream and custard
• Choose lean meat and trim any fat off before cooking
• Remove the skin from chicken, duck and other poultry (where possible, before cooking)
• Avoid using butter, lard, dripping, cream, sour cream, copha, coconut milk, coconut cream and hard cooking margarines
• Limit pastries, cakes, puddings, chocolate and cream biscuits to special occasions
• Limit pre-packaged biscuits, savoury packet snacks, cakes, frozen and convenience meals
• Limit the use of processed deli meats (devon/polony/fritz/luncheon meat, chicken loaf, salami etc) and sausages
• Avoid fried takeaway foods such as chips, fried chicken and battered fish and choose BBQ chicken (without the skin) and grilled fish instead
• Avoid pies, sausage rolls and pastries
• Rather than creamy sauces or dressings, choose those that are based on tomato, soy or other low fat ingredients
• Limit creamy style soups.

Polyunsaturated & monounsaturated fats

Eating small amounts of polyunsaturated and monounsaturated fats can help ensure you get the essential fatty acids and vitamins your body needs.

Polyunsaturated fats include:

• Polyunsaturated margarines (check the label for the word ‘polyunsaturated’)
• Sunflower, safflower, soybean, corn, cottonseed, grapeseed and sesame oils
• The fat found in oily fish such as herring, mackerel, sardine, salmon and tuna.

Monounsaturated fats include:

• Canola and olive oils
• Some margarines
• Avocado.

Seeds, nuts, nut spreads and peanut oil contain a combination of polyunsaturated and monounsaturated fat.

Ideas for enjoying healthy fats

• Stir-fry meat and vegetables in a little canola oil (or oil spray) with garlic or chilli
• Dress a salad or steamed vegetables with a little olive oil and lemon juice or vinegar
• Sprinkle sesame seeds on steamed vegetables
• Use linseed bread and spread a little canola margarine
• Snack on a handful of unsalted nuts, or add some to a stir-fry or salad
• Spread avocado on sandwiches and toast, or add to a salad
• Eat more fish (at least three times a week) because it contains a special type of fat (omega-3) that is good for your heart.
• Do more dry roasting, grilling, microwaving and stir-frying in a non-stick pan
• Avoid deep fried, battered and crumbed foods

Carbohydrate

Carbohydrate foods play an important role in our diet. They are the best energy source for your body, especially your brain. When carbohydrates are digested they break down to form glucose in the bloodstream. Insulin takes the glucose out of the blood and puts it into the muscles, liver and other cells in the body where it is used to provide energy. Most carbohydrate containing foods are also very good sources of fibre, vitamins and minerals which keep our body and bowels healthy.

Of the three key nutrients in our food – fat, protein and carbohydrate, carbohydrate is the nutrient that will have the biggest impact on your blood glucose levels. The effect of carbohydrate will depend on i) the amount of carbohydrate you eat and ii) the type of carbohydrate you eat.

Everyone’s carbohydrate needs are different depending on your gender, how active you are, your age and your body weight. Anyone with diabetes should see an Accredited Practising Dietitian to work out the amount of carbohydrate to eat at each meal and snack.

For some people, a lower carbohydrate diet may help with diabetes management. If you are considering reducing the carbohydrate content of your diet, consult your healthcare team for individualised advice.

If you eat regular meals and spread your carbohydrate foods evenly throughout the day, you will help maintain your energy levels without causing large rises in your blood glucose levels. If you take insulin or diabetes tablets, you may need to have between meal snacks. Discuss this with your doctor, dietitian or Credentialled Diabetes Educator.

All carbohydrate foods are digested to produce glucose but they do so at different rates – some slow, some fast. The glycemic index or GI is a way of describing how quickly a carbohydrate food is digested and enters the blood stream.

Low GI carbohydrate foods enter the blood stream slowly and have less of an impact on blood glucose levels. Examples of low GI foods include traditional rolled oats, dense wholegrain breads, lentils and legumes, sweet potato, milk, yoghurt, pasta and most types of fresh fruit. The type of carbohydrate you eat is very important as some can cause higher blood glucose after eating. The best combination is to eat moderate amounts of high fibre low GI carbohydrates.

Sugar

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 and poor sources of other nutrients should be consumed sparingly. In particular, limit high energy foods such as sweets, lollies 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, nuts and water.

Protein

Protein foods are needed by the body for growth and repair. Protein does not break down into glucose, so it does not directly raise blood glucose levels.

The main protein foods are:

• Meats, chicken, fish, & tofu
• Eggs
• Nuts & seeds
• Cheese

There are some protein foods which also contain carbohydrate such as milk, yoghurt, lentils and legumes which will have an effect on blood glucose levels but these should still be included as part of a healthy diet.

Drink 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. Other good choices are:

• Tea, coffee, herbal tea, water, soda water, plain mineral water
• If you want a sweet drink occasionally products labelled 'diet' or ‘low joule’
• If you choose to drink alcohol limit your intake to no more than 2 standard drinks per day with some alcohol free days each week