Enjoy food

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SWAPS Try these easy swaps for healthier and delicious breakfasts • Swap a fruit yogurt for a plain low-fat yogurt and some fresh berries and save 46kcal and 2.3g fat. • Eat a fruit and fibre cereal, instead of granola, and save a massive 170kcal and 10g fat. • Plain rice crispies, rather than chocolate-flavoured cereal, saves 1.5 tsp sugar. Don’t undo the benefits by adding sugar to the plain rice crispies. • Use wholegrain bread for toast and boost your fibre intake for a healthy gut. • Swap whole milk for semiskimmed milk on your cereal – you’ll save 30kcal and 3g fat, and still get the calcium you need for strong bones and teeth. • Switch from butter to a vegetable-based spread to cut back on saturated fat, and choose a lower-fat alternative if you’re watching your weight. • Try a medium skinny cappuccino, instead of a latte, and save a whopping 100kcal and 8g fat (of which 5g is saturated fat). 46 www.diabetes.org.uk/enjoy<strong>food</strong>
Full English breakfast Choose one good quality, grilled sausage Replace hash browns with wholegrain toast Swap fried eggs for poached or boiled eggs Switch streaky bacon for unsmoked rindless grilled back bacon Serve reduced-sugar and salt baked beans instead of the usual, and steamed mushrooms instead of fried
Page 1 and 2: Enjoy food Helping families with di
Page 3 and 4: Enjoy food Your guide to Enjoy Food
Page 5 and 6: Welcome to Enjoy Food Enjoying what
Page 7 and 8: Quiz stomach. Reducing your alcohol
Page 9 and 10: What is a healthy, balanced diet? D
Page 11 and 12: DAIRY FOODS 4 5 FOODS HIGH IN FAT A
Page 13 and 14: Don’t miss out GO MEAT-FREE Meat-
Page 15 and 16: Feel the energy so be mindful of wh
Page 18 and 19: Understanding food labels Example o
Page 20 and 21: 6 WAYS TO BE LABEL SAVVY Follow the
Page 22 and 23: How to eat well on a budget When mo
Page 24 and 25: MAKE IT GO FURTHER Spending an hour
Page 26 and 27: Family cooking Now you’ve done th
Page 28 and 29: TIME TO EAT! It can be hard to gath
Page 30 and 31: Eating out with diabetes Meals and
Page 32 and 33: INDIAN ✔ Go for tandoori and tikk
Page 34 and 35: Alcohol and other drinks Water form
Page 36 and 37: what’s your healthy weight? We kn
Page 38: LOSING WEIGHT Although there are ma
Page 41 and 42: Freedom with a Frio Insulin Cooling
Page 43 and 44: Cooking at home Have fun together M
Page 45: Rise & shine! HAM, LEEK AND PARMESA
Page 49 and 50: Midday Meals Each 258g serving cont
Page 51 and 52: Sign up today as a mobile member to
Page 53 and 54: What’s for tea? LAMB TAGINE Serve
Page 55 and 56: • Season your roast with pepper,
Page 57 and 58: Tasty doesn’t have to mean unheal
Page 59 and 60: Betavivo is available now! At Lloyd
Page 61 and 62: Mark the Occasion SWAPS • Add a d
Page 63 and 64: Index Nuts 6, 9, 11 Occasions 52-53

Enjoy food

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