What Should You eat ?
* Aim for 5 portions of mixed fruits and vegetables every day
* Eat some potato, rice, pasta, bread or cereals at each meal
* Some meat, fish or chicken
* Some low fat dairy foods
* Very small amounts of fatty or sugary foods
* Cut down on salt and salty foods
Drinks
* Drink tea and coffee without sugar. You can use artificial sweetener e.g. Canderel, Sweetex, Hermesetas.
* Choose no added sugar, diet or low calorie pops and squashes. Pure fruit juices contain natural sugars -keep to one small glass per day.
* If you like milky drinks use up to a pint of semi-skimmed milk. Try low fat malted drinks e.g. Horlicks/ Ovaltine or low calorie chocolate drinks e.g. Options/Highlights
Eat Regular meals
Big meals cause high blood glucose levels. Aim to eat little and often.
Breakfast Ideas
Picture of a Clock
Cereal - try Porridge, No Added Sugar Muesli, Sultana Bran or Special K or add fruit to a plain cereal
Or
Bread/toast (grilled not fried) with baked beans or thinly spread jam
Or
Boiled egg and bread with a small glass of orange juice
Main Meal Ideas
Picture of a Clock Picture of a Clock
Fish - grilled, poached, baked, Boil-in-the-bag
Potato - or bread
Vegetables - or mushy peas
Or
Pasta - choose a low fat or tomato-based sauce
Salad - use small amounts of low fat dressings
Crusty bread
Or
Meat - choose leanest you can or trim off excess fat
Potato - boiled, jacket or mash
Vegetables - frozen or fresh
Or
Casseroles/Curry/Stew - try adding beans or pearl barley
Rice
Side Salad
Or
Chicken - roast or grilled
Jacket Potato
Salad
Or
Fish fingers - grilled
Baked beans
Potato - mashed or try oven chips
Or
Stir fried vegetables
Noodles
Sandwiches
* Include salad - tomato, cucumber, onion, grated carrot, sliced red pepper
* Add pickles -red cabbage, onion or beetroot
* Choose lean roast meat, tuna, salmon, reduced fat cheese, egg, hummus
Things on toast
* Baked beans
* Pilchards/sardines in tomato sauce
* Cheese and onion - Edam and Gouda are lower fat
* Grilled bacon and tinned tomato
* Cottage cheese/low fat soft cheese
Filled Jacket Potato
* Tuna and sweetcorn - add a little low calorie mayonnaise
* Ham and tomato
* Bolognaise or chilli
* Cottage cheese and peppers or pineapple
* Baked beans
(These toppings and fillings taste just as good without using margarine as well!)
Soup
* Home made with lots of vegetables
* Soups with peas, lentils or pasta
* Serve with bread without margarine
Dessert Ideas
Choose fruit as a healthy dessert option - fresh or tinned in natural fruit juice
Or
Diet yogurt
Or
Sugar free jelly, mousse or whips
Use artificial sweetener to make custard or milk puddings
bradford-occupational-therapy.org
Subject: Light Meal/Snack Ideas 
Wed Jan 26, 2011 1:52 am