South African Cookbook for Diabetes. Hilda Lategan

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СКАЧАТЬ hours of the morning, in other words three to five hours after injecting the late-night insulin, because in such a case the body makes its own glucose from stored glycogen to prevent low blood glucose levels. It is also important to pay attention to the amount of fat and the type of starch you eat at night, as this can contribute to the high blood glucose before breakfast. If the problem persists, discuss it with your dietitian and doctor so you can find a solution together.

      The value of a cycle menu in busy lives

      It is a general complaint that there is just not enough time to prepare proper meals.

      Fast foods and high-fat dishes are often chosen as quick solutions.

      I work full time in my career as a dietitian, which is why I understand this dilemma associated with having to cook at the end of a long working day. The best way to solve this problem is to sit down and plan your family’s meals and menus according to your unique needs and circumstances for a specific period of time, ranging from one to four weeks or one calendar month. When you know what you are going to eat, the next step is to compile a shopping list so that the necessary fresh produce and groceries are available when you start preparing meals.

      There are many ways to plan your family’s meals. The example of a seven-day menu cycle is shown below, and is just one method you can use. Once you have planned the basic cycle menu, you can work out another three to four variations for each menu day.

      Start by changing the page layout on your computer screen to “landscape” and create a table with seven columns and seven rows for the menu.

      EXAMPLE OF A CYCLE MENU FOR 7 DAYS

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
BreakfastMuesliYoghurtFruit	→Seed loafEggTomato	→PorridgeMilkFruit	→Brown breadFishCucumber	→CerealMilkFruit	→ProvitasCheese /eggFruit	→PorridgeMilkFruit
In between	→	→	→	→	→	→
Light mealProvitasCheeseCucumberCherry tomatoes	→PastaCold meatFruit	→Seed loafRed meatSalad	→ProvitasCottage cheeseFruit	→Pasta salad with legumesLettuceFruit	→PotatoesFishSalad or vegetables	→Rye breadCold chickenGreen salad
In between	→	→	→	→	→	→
Main mealRed meatBrown riceGreen vegetables	→FishPotatoesBeetroot/carrots	→ChickenBarley/ riceMixed vegetables	→Soup (winter)Quiche /pasta(summer)Green salad	→Red meatSweet potato/potatoGreen vegetables	→ChickenRiceGreen/ yellow vegetables	→Free choice
Late evening	→	→	→	→	→	→

      •Choose vegetables and fruit according to the season and availability.

      •Plan between-meal and bedtime snacks according to your personal meal plan.

      •Provitas can be replaced with any other low-fat, wholegrain crisp biscuit or cracker.

      •Sauces, spreads and drinks are not indicated.

      EXAMPLE:

      VARIATION FOR DAY 3 IN THE CYCLE MENU

Day 3	Day 3 Variation 1	Day 3 Variation 2	Day 3 Variation 3
BreakfastCooked porridgeMilkFruit	Oats porridgewith oat branLow-fat milkOrange slices	Maize porridge with oat branLow-fat milkStewed prunes	Maltabella porridgewith oat branLow-fat milkFresh apple
Light mealSeed loafRed meatSalad	Seed loafHam slicesMustard sauceLettuce	Toasted sandwich with savoury minceSliced tomato	Pita breadMinced meat pattyLettuceSliced tomato
Main mealChickenBarley/riceMixed vegetables	Apricot chickenBarley or crushed wheatMixed vegetables with broccoli, cauliflower, carrots, baby marrows	Chicken stir-fryBrown riceVegetables in stir-fry	Chicken curryBrown riceGreen beans or peasBeetroot salad

      Shopping list

      A detailed shopping list makes food shopping much easier, reduces unnecessary purchases and ensures that the correct ingredients are available for each day’s menu. It also helps to stick a copy of the shopping list on the inside of your grocery cupboard or pantry door so that the supplies can be marked off or listed as they are used up. The shopping list shown below is only a guide and can be adapted according to your circumstances.

      INGREDIENTS

      Starch

      Instant cereals

      All-Bran flakes

      Bokomo Fibre Plus

      Kellogg’s Hi-Fibre Bran

      ProNutro Wholewheat

      Weet-Bix

      Cooked porridges

      Maize meal – unsifted

      Maltabella – unsifted

      Oat bran

      Oats – rolled

      Grain/starchy dishes

      Baking powder

      Baking soda

      Cocoa powder

      Cream of tartar

      Crushed wheat

      Custard powder

      Flour – cake, Sasko bran-rich self-raising, soya, wholewheat

      Instant yeast, dry

      Maizena (cornflour)

      Pasta/noodles – durum flour

      Pearl barley

      Rice – basmati, brown, maize, white

      Bread, crackers

      Bakers Digestive Wholewheat Biscuits

      Bread – brown, rye, seed, wholewheat

      Crackermates Lites

      Provitas

      Rice cakes

      Ryvitas

      Dairy group

      Buttermilk

      Cheese – hard, low-fat (mozzarella, edam, parmesan, In Shape,

      Lichten Blanc)

      Cheese spread – low-fat

      Cheese wedges – low-fat

      Cottage cheese – low-fat, fat-free

      Evaporated milk – low-fat

      Milk – fat-free, low-fat, fresh/carton

      Milk powder – fat-free

      Ricotta

      Yoghurt – low-fat, fat-free,

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