Deconstructing Diabetes

Simplifying what to eat with diabetes.

Nutrition Consulting. Resources. Blog.

Cam Johnson

Specialist Diabetes Dietitian (APD)

Melbourne, Australia

How to Eat with Diabetes During Ramadan

If you have diabetes and are fasting during Ramadan, this infographic will guide you with your meals and glucose testing.

Infographic How to Eat with Diabetes During Ramadan

Infographic How to Eat with Diabetes During Ramadan

A guide to meal times, hydration and blood glucose testing during Ramadan

If you have diabetes and are fasting for Ramadan, it's important that you speak to your Doctor, Diabetes Educator, and Dietitian.

Regular glucose testing over the day should be done,as pictured. You may experience high or low blood glucose levels during the day, at night and after meals. If you are on medications for your diabetes, these may need to be reviewed by your health care team.

It is important to maintain adequate nutrition and hydration, and you may need a dietitian to assist with this.

The meal before sunrise should be the largest meal, and include complex carbohydrate for energy and to sustain blood glucose levels (grain bread, rolled oats, rice are good examples). Include some protein, and enough water. This will help to provide energy, nutritional needs and help sustain your blood glucose levels over the day).

After sunset, you can break the fast with some water and 2-3 dates, and some soup which will provide a quick energy burst. Your evening meal to follow should include a balanced meal as pictured. The plate pictured has 1/4 carbohydrates, 1/4 protein and 1/2 fresh or cooked salad or vegetables.

Try to avoid excessive intake of desserts, sweets, fried and salty foods.

After the main meal, again test blood glucose levels.

For an evening snack, you can include more water, with some fruit, some milk, yoghurt or a sandwich.

It is important to eat the right type of complex or low glycaemic index carbohydrates at meals and snacks. Examples include rolled oats grain breads, grain biscuits, basmati rice, fruit, pasta and potato or sweet potato.

The amount of carbohydrate also needs to be considered. This involves having enough for energy and blood sugar requirements, but not too much hat these levels go too high.

Again, make sure you discuss fasting with your healthcare team.

How Do I Eat Healthy On A Budget?

It's Budget Week.

Eating Healthy on a Budget

Eating Healthy on a Budget

How Do I Eat Healthy on A Budget?

This week it’s budget week. As we look at who wins and who loses after the Government handed down the 2018 Budget, let’s see how you can eat healthy and make sure your budget in the kitchen isn’t blown out.

Thankfully, here’s some tips to do just that:

  •   Buy foods in season, particularly fruit and vegetables
  •   Shopping at the market is much cheaper (and fresher) than the supermarket
  •   Roadside stalls when driving can have some bargains, as well as more money going to the  grower
  •   Vegie patches, no matter how small your lot is, can save a few dollars, even if it’s herbs on the  kitchen window sill, or lettuce on the balcony
  •   Buy cheaper cuts of meat, and put in a slow cooker for tender casseroles/ stews
  •   OR buy better, more expensive cuts of meats and eat less of them
  •   Shop for specials before shopping. Look online, or from catalogues for what’s discounted this week
  •   Shop for specials when shopping. Look for what is discounted. Being familiar with how to cook will allow you to be adaptable to amend recipes, or make up meals on the fly based on what you’ve got available on hand
  •   Buy in bulk. Buying multiple kilogram quantities of chicken from the poultry shop works out so much cheaper than the supermarket. Rice in a 5kg bag (especially when on special) works out much cheaper than smaller products or pre-cooked packets
  •   Cook in bulk, and divide your meals into storage containers that can be frozen. It’s a much better option than take away for the mid-week “can’t be bothered cooking” vibe
  •   For snacks, buy larger yoghurt and spoon into smaller snack size containers. Bulk bags of nuts can be separated up into containers or zip lock bags
  •   Make your own popcorn, or muesli bars instead of buying off the shelf
  •   With winter approaching, add barley, legumes to your stews to add bulk to the meal
  •   Being organised with shopping, cooking, packing school or work lunches, will help keep you within budget, and you know what you’re eating

Win-win! Budget is in surplus.

Continuing this theme, a future post will ask the public health question – do we make healthy, nutrient dense foods cheaper, or make less nutritious foods cost more?

Diabetes Blog Week. The Cost of Diabetes

This week is Diabetes Blog Week. #DBlogWeek.

Each day a topic is provided and diabetes bloggers write about the topic.

Today's brief is: Insulin and other diabetes medications and supplies can be costly.    So today, let’s discuss how cost impacts our diabetes care.  Do you have advice to share?

You can read all the blogs for today's topic here.

I'm going to leave the cost of medications, consumables, testing strips, insulin pumps, etc to the writers who know this better than I do.

Instead, my focus is on the cost of Time and Food.


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Deconstructing Diabetes