Page 164 - Cook with Ease: Tips and Recipes for Small Families - Serving 1-2

3. Eat more fibre-rich foods
People with DM should select more fibre-rich foods according to
the principle of healthy eating. There are two types of dietary fibre:
soluble and insoluble fibre. Foods which are rich in soluble fibre
include oatmeal, fruits and dried beans; foods rich in insoluble fibre
include whole wheat bread, vegetables and fruits.

4. Use healthy cooking methods

•Use low-fat cooking methods including blanching, steaming,
stewing, baking and quick stir-frying with a little oil. Avoid using
high-fat cooking methods, such as pan-frying, deep-frying and stir-
frying with plenty of oil. Use vegetable oil, such as peanut oil and
canola oil. Avoid using animal fat, such as lard and butter.
•Remove the fat and skin of meat and poultry prior to cooking to
reduce the intake of fat.
•Use more natural seasonings, such as ginger, spring onions, garlic,
pepper powder and preserved tangerine peel. Limit the use of
high-sugar seasonings, such as seafood sauce and ketchup.
•Avoid using a lot of cornstarch, which are high in carbohydrates,
in preparing sauce or gravy.

5. Adopt an appropriate meal plan

People with DM should not follow others’ meal plans as different
people have different nutritional needs. They should consult their
doctor or dietitian concerning their own meal plan. Obese people
with DM should follow the advice of healthcare professionals on
portion control and physical activities for weight management.

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