Breakfast carbs (20g to 30 g)

 

Include at least half a pint of low fat milk per day for calcium

 

  • Fruit and Fibre or Special K  or Cheerios or Bran Flakes (30g) with semi skimmed milk and a handful of fresh or frozen berries
  • Porridge (30g) with semi skimmed milk and 2 chopped brazil nuts
  • Sugar free muesli (40g) with semi skimmed milk and handful fresh or frozen berries
  • Instant hot oats (1 sachet) made with semi skimmed milk and a handful of fresh or frozen berries
  • 2 Weetabix or 2 Shredded Wheat, with semi skimmed milk and a handful of fresh or frozen berries
  • 1 slice of multigrain bread, thick sliced, with grilled lean bacon
  • 1 slice of granary or multigrain bread, with 2 scrambled eggs and sliced tomato
  • 1 slice of granary or multigrain bread with 2 boiled or poached eggs
  • Plain yoghurt (not fat free) with fresh or frozen berries

 

Low carb snacks

 

  • 1 small portion of fruit, for example:  1 apple, 1 slice of mango or melon, 1 bowl of berries, 1 to 2 satsumas, 1 to 2 kiwi fruit
  • Small handful of plain nuts (approx 20g)
  • 1 boiled egg
  • 25g dark chocolate bar (70% cocoa solids)
  • Small pot natural lowfat yoghurt with berries
  • 1 cup popcorn (approx 20g)
  • 1 or 2 Ryvita crackers with low fat cheese or cottage cheese
  • Vegetable sticks with 2 tablespoons of hummus or tzatziki
  • Olives (50g)

 

Light meals (20g to 30g)

 

  • 1 slice granary bread, with tuna, mixed salad and low fat mayonnaise
  • 1 small pitta bread with ham or chicken, salad and tomato salsa
  • Omelette with a large salad
  • Small size jacket potato (150g cooked) with tinned fish or baked beans and mixed salad
  • Vegetable and lentil soup with 1 slice granary or seeded bread 
  • 1 slice of granary bread, with egg and tomatoes and low fat mayonnaise
  • Ham or egg or lean meat or tinned fish and mixed salad with olive oil dressing and 8cm of French bread stick or 3 to 4 rye crackers
  • 1 small chappati (tea plate size) with dhal and salad
  • 1 slice of multigrain or seeded bread, toasted with tinned sardines or pilchards in tomato sauce with salad
  • 1 slice toasted bread, with scrambled eggs and tomatoes
  • Large mixed salad with half an avocado served with 3 tablespoons of cottage cheese on 3 to 4 crackers

 

Main meal carbs (20g to 30g)

 

  • Grilled fish, 2 egg sized boiled new potatoes and steamed green vegetables
  • Chicken breast (marinated in garlic, lemon juice and olive oil) served with 100g baked sweet potato and large portion of garden salad or cooked green vegetables, olive oil dressing 
  • Roast chicken with 2 egg sized boiled new potatoes, olive oil spread steamed vegetables and gravy
  • Grilled steak or chops with small portion (100g) oven chips and large salad, olive oil dressing
  • Tandoori chicken with 96g cooked rice and steamed vegetables or green salad
  • Chicken or lean meat curry or dahl with 1 small chapati and large salad 
  • Stir fried chicken and vegetables with 95g of cooked egg noodles
  • Cooked spaghetti (95g), lean meat bolognaise with a large salad
  • Cooked pasta (95g) with chicken and vegetables in a tomato based sauce
  • Chilli con carne with 96g cooked rice and a large salad
  • Cooked pasta (95g) with tinned tuna and vegetables in a tomato based sauce
  • Small jacket potato (150g cooked) with beans, low fat cheese and salad
  • Grilled salmon with (110g) cooked couscous and roasted vegetables 

 

Dessert carbs (10g to 15g), one serving after lunch and dinner

 

  • 1 whole fresh fruit
  • Bowl of mixed berries with plain yogurt or creme fraiche
  • Sugar free jelly
  • 2 squares of dark chocolate (70% cocoa solids)

 

Low carb meal graphic.png

 

Alcohol

 

Alcohol is high in calories

 

100 calories = 1 unit of alcohol 1 unit = small glass wine or 1 measure of spirits or half a pint of beer

 

Exercise

If you want to lose weight by increasing your physical activity levels but are not sure where to start, try short bursts of exercise.

You can gradually increase the duration as you improve your fitness.  


Strengthening your muscles through exercise will increase the amount of calories you can burn when you are not active.


Pick the workouts that suit you best and you will enjoy doing.  

You can try these YouTube channels if you do not want to join a gym. 

Contact information

Contact the Diabetes Specialist Team at Teddington Memorial Hospital if you have questions about your diabetes or treatment.

Diabetes Specialist Team

Teddington Memorial Hospital

Hampton Road,

Teddington,

TW11 0JL

Telephone:

020 8714 4070

020 8714 4112

Email: HRCH.diabetesrichmond@nhs.net