11/6/2023 0 Comments Lower blood pressure meal planPudding: Blackcurrant and raspberry ice cream made with calcium fortified soya milk Snacks: Honeydew melon and Greek yogurt, plain almonds, oatcakes and houmousīreakfast: Two slices of medium granary toast with crunchy peanut butter, and a banana Lunch: Hearty Spanish omelette with saladĭinner: Galician stew with roasted butternut squash Snacks: One apple and crunchy peanut butter, two oatcakes with cottage cheese and cucumber, one orange Pudding: Apple, blackberry, oat and seed crumble Lunch: Salmon, red onion and sweet pepper wrapsĭinner: Cod Portugaise with boiled new potatoes and side salad Snacks: Greek yogurt, a peach, a medium banana, 30g plain almonds, 40g carrot sticks and 30g houmousīreakfast: 30g oat flakes with 125g Greek yogurt, 80g raspberries and 85g banana The weekly overviewĭinner: Grilled lemon and chilli chicken with couscous Please note that the full nutritional information and exact specifications for all meals and snacks is available in the Mediterranean meal plan (PDF, 86KB) only, and not listed below. Speak to a dietitian or your diabetes healthcare team if you have questions about your individual dietary needs. This includes plain water, plain milk, and tea or coffee without added sugar.ĭisclaimer: every effort has been taken to make these meal plans as accurate as possible, but there will be some variation in nutritional values. This meal plan outlines daily food intake for one person, but it’s still important to remember to drink regular fluids.These meal plans meet your recommended amount of fibre across the week.Any dairy alternative should be unsweetened and fortified with calcium. A mix of whole milk and semi skimmed has been used, but please use whichever you prefer.This meal plan has taken nutritional information from our recipes and the sixth edition of Carbs and Cals, unless otherwise stated.Reducing your carbohydrate intake and changes to your body weight may mean your medication needs to be adjusted. This is especially important if you treat your diabetes with insulin or other diabetes medications that increase the risk of hypos. Please speak to your diabetes health care team before making significant changes to your diet. Before you begin this meal planīefore starting any healthy eating programme, please read how to choose your meal plan to make sure you follow the plan that's right for you. We know lots of people in the UK aren’t eating enough fibre, so it’s important to try and include good sources in your diet every day. We’ve included the values for fibre too to help you make sure you are meeting your nutritional requirements. It's both calorie and carb counted for your convenience, and contains at least five portions of fruit and veg per day. We’ve developed this simple Mediterranean plan to make it easier for you to follow this diet. Red meat and processed foods are usually only consumed in much smaller amounts, and wine is included in moderation. It also includes some dairy (milk and yogurts), lean protein like chicken, eggs and fish, in moderation. This is a diet largely based on plant foods and therefore includes a lot of fruits and vegetables, beans and pulses, nuts and seeds, wholegrains and olive oil. There’s also evidence to show that the Mediterranean-style diet can promote weight loss and improve blood glucose management in people with type 2 diabetes. A Mediterranean style diet can therefore provide a great option for people with diabetes, as it could help reduce the risk of certain diabetes complications. Mediterranean diets have been associated with reduced risk of high blood pressure and cholesterol which are risk factors for heart disease.
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