VIETNAMESE Diabetes & Healthy Eating â ENGLISH
VIETNAMESE Diabetes & Healthy Eating â ENGLISH
VIETNAMESE Diabetes & Healthy Eating â ENGLISH
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<strong>Diabetes</strong> & <strong>Healthy</strong> <strong>Eating</strong><br />
Introductory Information<br />
Vietnamese<br />
<strong>Healthy</strong> eating is essential for managing diabetes<br />
In order to achieve good blood sugar levels, it is recommended that you follow these<br />
guidelines.<br />
Eat three meals each day<br />
<strong>Eating</strong> regular meals (ie. breakfast, lunch and dinner) at regular times will help control your<br />
blood sugar levels. Limit to two courses.<br />
<strong>Eating</strong> between meals may be necessary for some people.<br />
Eat foods from at least one of the following groups at each meal<br />
> Rice, vermicelli, noodles, bread<br />
> Starchy vegetables eg. Sweet potato, corn, yam<br />
> Fruit<br />
> Milk and yoghurt<br />
Foods high in fibre are best eg. wholegrain breads and cereals, fruits and vegetables.<br />
Eat less fat<br />
Use less butter, margarine, oils in cooking, trim fat from meat and remove skin from chicken<br />
and duck. Limit smallgoods like Chinese sausages and roast pork. Avoid fried and<br />
takeaway foods. Choose low fat dairy products.<br />
Limit excess sugar<br />
This includes: white/brown sugars, palm sugar, honey, ordinary jams, sweet biscuits,<br />
agar-agar, cakes, ordinary jellies, ordinary soft drinks/cordial, sweet desserts, sweet cakes,<br />
chocolates and lollies.<br />
Food and drinks high in sugar can cause a rapid rise in blood sugar levels.<br />
If you are above your most healthy weight, try to achieve some weight loss<br />
Losing weight will help control your diabetes. To lose weight, limit foods high in fat and<br />
sugar and limit alcohol.<br />
Exercise Regularly<br />
For more information<br />
The <strong>Diabetes</strong> Centre, The Queen Elizabeth Hospital, 8 Woodville Rd, Woodville South SA 5011<br />
Telephone: (08) 8222 6771<br />
© Department of Health, Government of South Australia. All rights reserved<br />
Disclaimer: This resource is not suitable for, nor is it intended to replace the service of a qualified health practitioner<br />
Acknowledgment: Dietitians Association of Australia - <strong>Diabetes</strong> Special Interest Group (SA – Branch),<br />
Royal Adelaide Hospital, Modbury Hospital, Lyell McEwin Hospital, Ambulatory Primary Health Care Services.<br />
February 2011
Better carbohydrates choices<br />
The foods which are underlined are digested slowly and give a smaller rise in blood<br />
sugar. They are better choices; aim to include at least one of these foods at each meal.<br />
wholemeal/whole grain bread<br />
1 slice<br />
rice porridge<br />
1 cup cooked<br />
rice<br />
1/3 cup cooked<br />
eg Doongara Clever rice<br />
wholegrain crackers<br />
eg 2 Ryvita<br />
fresh rice noodles/egg noodles<br />
½ cup cooked<br />
tempeh<br />
85g<br />
rice paper (22 cm)<br />
3 sheets<br />
Soy<br />
1 medium sweet potato/<br />
1 medium potato<br />
1 medium Taro/Yam<br />
sweetcorn<br />
½ cup kernels or<br />
1 medium cob<br />
water chestnuts<br />
50g<br />
(1/4 cup)<br />
low fat milk<br />
250ml<br />
Low fat Soy milk<br />
250ml<br />
(Calcium fortified)<br />
yoghurt<br />
(low fat natural /<br />
diet fruit ) 200g<br />
rock melon<br />
1½ cups diced<br />
water melon<br />
1 ½ cups diced<br />
banana<br />
1 small<br />
lychees<br />
11 medium fresh<br />
orange<br />
1 large<br />
persimmon<br />
1 medium<br />
apple<br />
1 medium<br />
mango<br />
1 small<br />
rambutan<br />
6 fruit<br />
custard apple<br />
¼ medium<br />
pawpaw<br />
1/3 medium<br />
grapes<br />
20 medium<br />
pear<br />
1 medium<br />
peach<br />
1 large<br />
jackfruit<br />
1 medium<br />
pineapple<br />
4 slices/rings<br />
durian<br />
¼ cup<br />
longan<br />
11 fresh<br />
apricots<br />
6 medium<br />
cherries<br />
16 medium<br />
100% fruit spread<br />
1 tablespoon
Carbohydrate foods that are high in fat and sugar (limit)<br />
cakes and pastries sweet steamed buns chocolate<br />
Carbohydrate foods that are high in sugar (limit)<br />
lollies ordinary jelly sweet wine<br />
liqueur/port<br />
condensed milk<br />
ordinary soft drink/cordial<br />
Protein Foods - Low in fat (choose small serves)<br />
lean roast meat,<br />
lamb/pork/beef<br />
fish<br />
grilled<br />
tinned fish in<br />
brine/water<br />
curd roll<br />
chicken/quail/duck<br />
(no skin)<br />
lean pork mince shell fish eggs lean beef/pork soy bean/ curd/tofu<br />
Protein foods – High in fat (limit)<br />
roast pork/pork roll Chinese sausages ordinary cheese roast duck (with skin)<br />
<strong>Healthy</strong> fats (best choices – use in small amounts)<br />
nuts/peanut butter margarine olive/canola/vegetable oil<br />
Unhealthy fats (limit)<br />
Cream<br />
pork fat butter cream coconut cream/coconut milk
Unrestricted foods<br />
These foods are low in energy (calories / kilojoules), high in vitamins, minerals and fibre, and may<br />
be eaten as desired.<br />
asparagus Chinese cabbage cauliflower broccoli lettuce<br />
zucchini celery capsicum carrots pumpkin<br />
peas tomatoes kohlrabi egg plant green beans<br />
choko onions spring onions bean sprouts gourd<br />
daikon radish cucumber mushrooms<br />
bok choy bamboo shoots lemon grass herbs<br />
chilli ginger garlic limes/lemons<br />
Miscellaneous foods that are suitable<br />
* soy/oyster sauce/fish sauce vinegar<br />
diet cordial/<br />
diet soft drinks/<br />
mineral water/soda water tea/coffee/water diet jelly/diet jam<br />
*These foods are high in salt – limit to small amounts.
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