1- 3 servings of meat or meat alternatives each day
Legumes - dried or tinned peas, beans and lentils, are a good food for people with diabetes. They contain protein and are naturally low in fat and high in fibre, which helps lower cholesterol and manage blood glucose levels. They can be used in vegetarian dishes or added to meat dishes. These also contain carbohydrate so will also need to be considered as part of the overall daily carbohydrate intake.
Aim for 2-4 servings per week
Meat - Choose lean cuts of red meat and cut off any visible fat before eating. Avoid heavily marbled meats (streaks of fat through the meat). Purchase premium mince with less fat if you can, with all mince, drain off the fat after cooking and before eating. Remove the skin from chicken before eating. Allow casseroles, stews and curries to cool and skim the top that settles on top.
Steam, bake, broil or grill for healthy cooking and try to reduce fried foods.
Use alternatives to red meat several times a week
Fish - Choose un-battered fillets of fish, either fresh or frozen. Choose some ‘oily’ fish species such as tuna, salmon, kingfish, snapper, trout, herring, eel, or seafood such as mussels. An inexpensive way is to include fish such as sardines canned in spring water not brine or oil. Eating one to two servings of oily fish a week can benefit heart health.
Aim for 2-3 servings per week
Sample serving sizes -
1 cup cooked dried beans, chick peas, lentils, dahl / ½ cup tofu or tempeh
1 small skinned chicken drumstick/leg
2 slices trimmed meat or chicken (100 – 120 grams) 1 small steak (100 grams) fits approximately on the palm of the hand
½ cup of lean mince or casserole
2 small or 1 large cooked fish fillets
1 cup mussels, prawns or other seafood
½ can sardines
Have plenty of variety and types including fish, meat and legumes.