Diabetics Food Guidance and Snowy Banana Yogurt Making Tips

This evening, I came across the following food guide article believe very good sharing for diabetics. Uses food guide as a tool in our daily diet food planning with good combination of variety food in a day. It is important to provide better control over our our sugar. In addition, food guide also provide us a nutrients balanced diet and eventually help maintaining a reasonable body weigh.

The following can be considered as Ideal Concept For Diabetic Diet :
(A) Breakfast

• High Complex Carbohydrate - suggestion for 1~ 2 servings of Complex Carbiohydrate of oats, wholemeal bread, brown rice, noodle, oatbran.
• High Fibre without sugar -suggestion 1~2 servings of Soluble Fibre of oatbran, vegetable,fruits, rolledoats
• Moderate Low Protein Low Fat - 1 serving of Daily/ Protein Alternatives of skimmed milk, egg white, soya millk, lean meat, low fat yogurt

(B) Lunch/ Dinner

• Moderate Complex Carbohydrate - 1~2 servings of Complex Carbohydrate of wholemeal bread, brown rice, oats, noodles, white rice
• Moderate Protein Low Fat, Low Cholesterol - 1 serving of Plant/ Animal Protein of beans, fish, lean meat, chicken
• High Fibre - 2~3 servings of vegetable; 1~2 servings of fruits of beans, broccoli, peas, celery, papaya, orange, apple, guava, starfruit, leeks, pear

(C) Snacks

• Moderate Complex Carbohydrate -1~2 servings of Complex Carbohydrate of oatbran, wholemeal bread or biscuit, fruit, salads, oats
• High Fibre Low Fat Small Serving of drinks - Soya milk, barley, chinese tea

One (1) Serving Size for Carbohydrate

• 1 bowlful (160gm) rice/ noodles
• 3 slices with crust (70gm) wholemeal/ white bread
• 6 pieces (50gm) plain/ wholemeal biscuits
• 1 cupful breakfast cereal
• 2 medium (230gm) potatoes
• 8 tablespoonfuloats/all bran/ oat bran

One (1) Serving Size for Protein

• 1 piece (6 tablespoons) raw bean curd
• 4 tablespoonful pulses, nuts
• 2 raw eggs(70gm)
• 2 slices cheese
• 1 cupful (50gm) raw green or red beans
• 1 1/2 cup (250gm) cooked green or red beans
• 1 medium (100gm) raw fish
• 2 matchbox size (60gm) raw chicken
• 2 matchbox size (60gm) raw meat
• 6 medium prawn, squid
• 1 glass (250ml or 2 tablespoons) skim milk

One (1) Serving Size for Fruits and Vegetables

• 1 medium (120gm) banana
• 5 ~ 6 rambutans, grapes
• 1 cupful cooked leafy vegetable
• 1/2 cupful non-leafy vegetable such as tomato, carrot, brocolli, beans
• 1 medium or 1/2 large (130gm~150gm) apple, pear, orange, guava
• 1 wedge/ 1 slice (150gm ~ 200gm) papaya, watermelon, Pineapple
• 2 cupfuls raw leafy green vegetable

Snowy Banana Yogurt Making Tips (2 Servings) :

• Chopped into small pieces of 2 medium banana
• Blend well the 2 chopped banana
• Add on 2 glasses of skim milk/ yogurt and continue blending for 2 minutes
• Can be serve immediately or keep in refrigerator and serve chill
• Do not keep overnight

Eat healthy.......live healthy.......hope all you enjoy my sharing as well as simple & easy making tips or recipes. We meet again tomorrow..........see you!