1. Cook ahead: Schedule an afternoon to prep your food for the week. Roast a tray of vegies to add to salads and soups, make a batch of protein-rich bliss balls, wash all your fresh fruit and veg and store them in the fridge for easy access so your week is sorted.
2. Opt for open-faced sambos: ‘Cut your carb intake in half by switching to open-faced sandwiches,’ says Diabetic Living dietitian Lisa Urquhart. ‘Losing the top slice of bread looks more appealing and you can still have your favourite toppings. Try tuna, spinach and fennel or chicken breast, low-fat ricotta and rocket.’
3. Snack on seeds: ‘Nuts and seeds are a nutrition powerhouse and a wonderful, crunchy addition to salads, stir-fries, morning oats and low-fat yoghurt,’ says Urquhart. ‘Whether it’s walnuts, pepitas, sunflower seeds, cashews or any other type, nuts and seeds are a great choice for people with diabetes.’
4. Pour off kilojoules: Instead of stirring the oil that sits on top of peanut butter back into the jar, pour it off. You’ll skim off about 498 kilojoules and 14g of fat per tablespoon.
5. Spice it up: Flavour your meals with fresh herbs and dried spices instead of relying on salt. ‘Salty foods increase blood pressure and cause cravings for sweet foods,’ says Urquhart.
6. Make the switch: Little swaps add up to big changes over time. Think low-fat Greek-style yoghurt instead of sour cream or mayo, and quinoa instead of rice. Substitute frozen grapes for popsicles and reach
for dark chocolate over biscuits.
7. Shop online: Make a meal plan each week, then order online and get your groceries delivered. You’ll take back the hours spent browsing the aisles, it’s easier to stick to a budget and you avoid the temptation to throw unhealthy, highly processed food in your trolley.
8. Break through brekkie: A little prep at night and you have a healthy brekkie ready to go every morning. Mix oats with milk, raisins and chia or pumpkin seeds and pop into covered bowls or jars overnight.
9. Pump up your probiotics: Probiotic foods such as kefir, yoghurt, miso and sauerkraut are great for helping to keep your digestive organs functioning well. Probiotics may even be helpful in weight maintenance.
10. Fill up first: If you’re eating out or going to a party, eat a bowl of raw vegies before you leave home to save you blowing your healthy eating plan. Try spiralised carrots and zucchini with baby spinach, sprouts and a little apple cider vinegar.
By Nicola Conville