1)   Healthy eating

2)   Healthy low GI recipes

3)   Healthy low GI meal plans

A healthy, balanced diet should be delicious, varied and flexible. The following tips, based on the dietary guidelines/food pyramids from most countries around the world, provide the basis for healthy eating whoever you are and wherever you live.

• Enjoy a wide variety of nutritious foods
• Eat plenty of vegetables and fruits
• Eat plenty of legumes (pulses) such as peas, beans, lentils, chickpeas, and split peas
• Eat plenty of cereal grains including breads, rice's, pasta and noodles - preferably the wholegrain variety, and choose the low GI options
• Include lean meats, poultry without skin and fish or appropriate vegetarian protein alternatives. Make sure you eat at least 2 servings of fish a week
• Include milks, yoghurt's, cheeses or calcium-enriched soy alternatives; and choose the reduced fat varieties where possible
• Drink plenty of water
• Limit saturated fat and moderate your total fat intake
• Choose foods low in sodium (salt)
• Reduce serving sizes - portion caution is an important part of healthier eating
• Limit your alcohol intake if you choose to drink alcohol
• Consume only moderate amounts of added sugars and refined starches

And make sure you include at least 30 minutes of planned exercise like walking, swimming or riding a bike in your daily routine, plus 30 minutes of incidental activity like using the stairs instead of the lift.

Eat more of the healthy foods (such as fruit and non-starchy vegetables)

It isn’t all about cutting back. Most people don’t eat anywhere near enough fruits and vegetables. Fresh, dried and canned fruits are all suitable, and you can eat as much as you like of most non-starchy vegetables (leafy greens, carrots, tomatoes, onions, etc).

Modify your carbohydrate intake

This means thinking about carb quality and quantity and getting familiar with the sources and amounts of carbohydrate in your diet. There’s no point buying the ‘99 per cent fat free’ product if it packs in 120 g of high GI carbs per serving. For carb quality, make sure that you are eating the low GI ones as much as possible. As for quantity, 50–60 g of carbohydrate at any one sitting is a good average. Replacing some carbohydrate in your diet with monounsaturated fat can reduce your post-meal blood glucose levels and lower your triglycerides, but you have to be careful with this. Too much added fat may lead to weight gain. Talk to your dietitian about the proportion of fat to carbohydrate that’s right for you.

Moderate your protein intake

Protein won’t increase your blood glucose level and is valuable for satisfying appetite. The usual recommended protein intake is 15–20 per cent of your total energy intake. Most people in the developed world already eat this amount, so there is no need to eat more. People with kidney disease (about 1 in 3 people with diabetes) should avoid a high protein intake, because research shows that a more moderate intake helps preserve kidney function.

Limit saturated fats and cholesterol

This is absolutely essential for everyone with type 2 diabetes or cardiovascular disease. You must get and keep your LDL (bad) cholesterol down. Don’t obsessively avoid high cholesterol eggs and prawns. It’s the saturated fats in those lamb chops and chocolate chip cookies that are having the greatest effect on your cholesterol levels. If you’ve been eating healthily and doing regular exercise for at least three months and your cholesterol levels still haven’t improved, talk to your doctor about cholesterol-lowering medications. A practical intermediate step may be to try one of the reduced fat margarine's that have added phytosterols for a further three months. Provided you can eat the 4–5 teaspoons a day of margarine without gaining weight, these margarine's can reduce your blood cholesterol levels by around 10%.

Cut back on salt

High blood pressure is a common risk factor for cardiovascular disease around the globe. Reducing your sodium intake by not adding salt to food when cooking or at the table, and choosing salt reduced or low salt foods at the supermarket, will help lower it. If you think you have done this but your blood pressure is still high, you might need medication as well. See your doctor for further advice.

Limit your consumption of alcohol

Like most things in life, moderation is the key. One or two drinks each day may actually help prevent or delay the development of diabetes, and some of its more common complications, by decreasing insulin resistance. It may also decrease the risk of developing heart disease, by providing small amounts of powerful anti-oxidants and thinning the blood. On the other hand, excessive amounts of alcohol may increase the risk of pre-diabetes and diabetes by contributing to weight gain – particularly if your drinking goes along with eating energy-dense foods. If you have diabetes or pre-diabetes, it’s important to limit your consumption of alcohol to no more than one standard drink a day if you are a woman and two standard drinks if you are a man.

It’s never too late to make a difference.

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Identifying low GI foods is only part of the challenge when it comes to healthy eating. Assembling them into a delicious and nutritious meal is the next step. To provide you with some inspiration, we have included a sample of recipes for the main eating occasions in a typical day:

• Breakfast
• Lunch
• Evening meal
• Dessert
• Snack

Frozen Berry Yoghurt

Anneka Manning's frozen yoghurt from the Low GI Family Cookbook is easy to prepare and perfect for summery desserts. You can refreeze it in single serve containers in Step 3 rather than 1 large container if you prefer and have it on hand as an after-school snack.

Serves 6

250 g (9 oz) fresh or frozen mixed berries
3 x 200 g (7 oz) tubs low fat vanilla yoghurt
2 egg whites
2 tablespoons pure floral honey

• Place the berries and yoghurt in a food processor and blend until smooth. Transfer to a medium-sized bowl and set aside.
• Whisk the egg whites in a clean, dry bowl until stiff peaks form. Add the honey a tablespoon at a time, whisking well after each addition until thick and glossy. Fold into the berry yoghurt mixture until just combined.
• Pour the mixture into an airtight container and place in the freezer for 4 hours or until frozen. Use a metal spoon to break the frozen yoghurt into chunks. Blend again in a food processor until smooth. Return to the airtight container and refreeze for 3 hours or until frozen. Serve in scoops.

Photo: Ian Hofstetter

Per serve
Energy: 540 kJ/ 129 Cals; Protein 7 g; Fat 0.3 g (includes less than 0.1 g saturated fat and 6 mg cholesterol); Carbs 22 g; Fibre 1.4 g

Eggs in the nest

This recipe from the Low GI Family Cookbook, makes a lovely lazy weekend breakfast or brunch. Prepare double the quantity for four people — or for seconds.

Serves 2

2 slices wholegrain (eg. Burgen) bread
olive oil cooking spray
1 teaspoon olive oil margarine
40 g (1½ oz) button mushrooms (about 4), stems trimmed, sliced
3 English (not baby) spinach leaves, washed, chopped
freshly ground black pepper, to taste
2 eggs
1 tablespoon coarsely grated reduced fat
cheddar cheese, grated

• Preheat the oven to 180°C (350°F/Gas 4).
• Cut the crusts off the bread. Spray both sides of each slice lightly with oil. Press the bread slices firmly into two 1/3 cup (80 mL/2 1/2 fl oz)capacity non-stick muffin pan holes. Set aside.
• Heat the margarine in a non-stick frying pan over medium–high heat until sizzling. Add the mushrooms and cook, stirring often, for 4–5 minutes or until tender. Add the spinach and cook, stirring, for 1–2 minutes or until wilted. Remove from the heat and season with pepper.
• Divide mushroom mixture between the bread cases. Crack an egg into a small dish and then slide it into one of the bread cases. Repeat with the remaining egg. Sprinkle with the cheese. Bake for 15 minutes (for a softly set yolk), 20 minutes (for a hard-cooked yolk), or until the egg is cooked to your liking. Serve warm or at room temperature.

Photo: Ian Hofstetter

Per serve
Energy: 901 kJ/ 214 Cals; Protein 14 g; Fat 10 g (includes 4 g saturated fat and 197 mg cholesterol); Carbs 15 g; Fibre 2.5 g

Smashed tomatoes and penne

This recipe from Good Carbs, Bad Carbs author, Johanna Burani, allows 60 g (2 1/2 oz) pasta per person which is plenty for a light meal or ‘i primi’ – first course. With pasta, take notice of the cooking times the manufacturer suggests, but ignore the suggested serving size. They are almost always too much pasta for a single meal, sometimes suggesting you use 500 g pasta for four people! That’s serious carb overload for most.

Serves 4

4 tablespoons extra virgin olive oil
2 large cloves garlic, minced
1 lb (1 dry pint/450 g) grape (cherry) tomatoes, washed and cut in half lengthwise
8 oz (240 g) penne or other short pasta
1 teaspoon salt

• In a medium-sized pan, heat 2 tablespoons of the olive oil over a medium–low heat for just a minute. Add the garlic and tomatoes and give it all a good stir then cover the pan and let it simmer gently for 10 minutes, stirring occasionally. Remove the pan from the heat and, with the back of a wooden spoon or a fork, lightly smash the tomatoes (see photo).
• In the meantime, bring a large pot of 2–3 quarts (litres) of water to the boil, add the salt and cook the pasta for 10–11 minutes until al dente following the packet instructions. Do not overcook. Drain the pasta and add it to the pan with the tomatoes and garlic. Drizzle the remaining olive oil over the pasta mixture, stir so it is all well combined and serve immediately. Top with fresh basil leaves and freshly grated romano cheese if you wish.

Photo: Sergio Burani

Per serve
Energy: 1487 kJ/ 354 Cals; 7 g protein; 15 g fat (includes 2 g saturated fat and 0 mg cholesterol); 51 g carbohydrate; 3 g fibre

Baked spiced pears with zabaglione sauce

Pears with cinnamon and cardamom are a marriage made in culinary heaven says Good Carbs, Bad Carbs author, Johanna Burani. Adding the most ‘divine’ of all Italian sauces, zabaglione, makes this dessert a truly ethereal experience. This full-bodied dessert relies exclusively on the wholesome flavours of its ingredients and not added fats, making it an excellent finish to a hearty holiday meal – or even Christmas dinner.

Serves 4

2 ripe Bosc pears
2 tablespoons LoGICane sugar, divided
¼ teaspoon ground cinnamon
¼ teaspoon ground cardamom
1 egg yolk
2 tablespoons marsala wine

• Preheat the oven to 180ºC (350ºF).
• Peel, halve and core the pears. Place them cut side down in a rectangular baking pan with just enough water to cover the bottom of the pan.
• Combine 1 tablespoon of the sugar with the spices, and sprinkle half of this mixture over the pears. Bake the pears for 5 minutes in the preheated oven. Turn the pear halves over, sprinkle with the remaining sugar-spice mixture and continue to bake for another 5 minutes. Pears are done when they are easily pierced by a fork but still hold their shape. Large pears may take a little longer to cook. Remove from the oven, place in individual dessert dishes and set aside.
• To make the sauce, combine the egg yolk and remaining tablespoon of sugar in a very small saucepan and mix vigorously for at least 5 minutes with a wooden spoon. Slowly add the marsala and mix well. Heat over low heat stirring constantly for approximately 1 minute or until the mixture thickens WITHOUT COMING TO A BOIL. Pour the sauce over the pear halves and serve warm or at room temperature.

Photo: Sergio Burani

Per serve (Serving size: ½ pear with 2 tablespoons of sauce)
Energy: 416 kJ/ 99 Cals; Protein 1 g; Fat 2 g (includes less than 1 g saturated fat and 55 mg cholesterol); Carbs 21 g; Fibre 2 g

Little cabbage ‘suitcases’ (Valigini)

‘Valigini’ means ‘little suitcases’ in Italian. You may be surprised to find ground nutmeg mixed in with chopped meat but wait until you taste this combination – you’ll love it says Good Carbs, Bad Carbs author, Johanna Burani. In northern Italy, nutmeg partners well with a variety of ingredients. Instead of steamed cabbage leaves, try putting this mixture into the cavity of steamed zucchini, sliced lengthwise with pulp removed.

Makes 12, serves 6 (2 valigini per person)

12 savoy cabbage leaves (carefully removed from base of cabbage)
1 lb (450 g) 90% lean chopped meat
7 large sprigs parsley, leaves only
1 large celery stalk, thinly sliced
1 tablespoon extra virgin olive oil
1 clove garlic, minced
½ teaspoon salt
1/8 teaspoon pepper
1/8 teaspoon nutmeg
½ cup plain bread crumbs (use stale low GI bread)
½ cup grated parmigiano reggiano cheese

• Wash and steam the cabbage leaves for 2–3 minutes or until they appear wilted. Set aside.
• Place the chopped meat in the bowl of a food processor and pulse for 15 seconds (25 pulses). Add the parsley and celery and process for another 15 seconds.
• In a large, heavy skillet heat the oil and garlic, add the meat mixture (press with fork to break up mixture into very small crumbled pieces) and sauté for 5 minutes on medium-high heat taking care it doesn’t burn. Add in the spices and mix well.
• Return the meat mixture to a clean food processor bowl. Whiz for 1 minute adding the breadcrumbs and grated cheese through the food tube as it is processing.
• Line up the cooked cabbage leaves on the counter, place a rounded tablespoon of the meat mixture (about 1¼ oz/35 g) on the lower half of each leaf and gently roll up, taking care to close in sides as you roll. Secure with a toothpick.
• Add ½–1 cup homemade tomato sauce to a large Dutch oven or sturdy casserole and heat gently. Arrange the pieces to cover the bottom. Cover and simmer for 15 minutes, turning each piece over after 7–8 minutes. Serve hot.

Photo: Sergio Burani

Per serve (2 pieces)
Energy: 1268 kJ/ 302 Cals; Protein 25 g; Fat 17 g (includes 6 g saturated fat and 67 mg cholesterol); Carbs 12 g; Fibre 3 g

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To reap the long term health benefits, it is important that you follow a healthy low GI eating plan most days of the week, most weeks of the year. To provide you with some ideas, we have put together some sample weekly menu plans to suite different cultural tastes:

• Mediterranean style
• Asian style (coming soon)

Mediterranean style

Everyone knows that Mediterranean diets are a healthy, delicious and more sustainable way of eating. They can also be low GI. Give this weekly meal plan a try:

Monday

Breakfast: Half a bowl of rolled oats (eg. Woolworth's Select) with a sliced banana and low fat milk. A slice of grainy toast (eg. Burgen) with unsaturated margarine.

Morning snack: A couple of oatmeal biscuits.

Lunch: Two slices of grainy bread (eg. Burgen) filled with tuna, lettuce and mayonnaise. Follow with a serving of fresh or canned fruit (eg. Woolworth's Select).

Dinner: A large bowl of steaming, thick Minestrone Soup served with crusty Italian bread and a salad with vinaigrette dressing.

Night snack: A small handful of dried fruit and nuts.

Nutritional Information
Energy: 6700 kJ / 1600 Cal
Saturated Fat: 10 g
Carbohydrate: 200 g
Fibre: 30 g

Tuesday

Breakfast: Top a couple of slices of raisin loaf (eg. Burgen) with low fat ricotta cheese and a finely sliced pear. Finish with a skim milk latte.

Lunch: A baked bean toasted sandwich (spray the sandwich maker with cooking spray) and a cup of fresh pineapple chunks.

Afternoon Snack: A mixed nut bar.

Dinner: Barbecued Beef Kebabs with Moolgiri rice and a side salad or plenty of steamed vegetables.

Night snack: Lemon sorbet.

Nutritional Information
Energy: 6500 kJ / 1600 Cal
Saturated Fat: 10 g
Carbohydrate: 220 g
Fibre: 26 g

Wednesday

Breakfast: A bowl of porridge (eg. Woolworth's Select) with a tablespoon of sultanas and low fat milk. Serve with a glass of fruit juice (eg. Wild about fruit).

Lunch: Two slices of grainy bread (eg. Burgen) spread with avocado, topped with grated beetroot, grated carrot and lettuce. Follow with a piece of fresh fruit and water.

Afternoon snack: A tub of low fat yoghurt (eg. Nestle Diet).

Dinner: Quick Vegetarian Pizza and a side salad.

Night snack: A small handful (30 g) of almonds and a glass of fruit juice (eg. Wild about fruit).

Nutrition information
Energy: 6500 kJ/1550 Cal
Saturated Fat: 10 g
Carbohydrate: 210 g
Fibre: 25 g

Thursday

Breakfast: Toast 2 slices of grainy bread (eg. Burgen) and top with a smear of avocado, sliced tomato and black pepper. Add a piece of fresh fruit (eg. grapes or pears) and a drink.

Morning snack: 30 g almonds.

Lunch: Try a bowl of lentil and vegetable soup with flatbread, or pita bread.

Afternoon snack: An orange.

Dinner: Salmon Cakes served with a medley of baby corn, snow peas, sliced carrots and spring onions. Drizzle with sweet chilli sauce, if desired.

Night snack: Low fat ice-cream (eg. Peters Light 'n' creamy) in a cone.

Nutrition information
Energy: 6500 kJ/1550 Cal
Saturated Fat: 12 g
Carbohydrate: 165 g
Fibre: 33 g

Friday

Breakfast: Top a couple of slices of grainy toast (eg. Burgen) with baked beans and a poached egg. Add a small glass of fruit juice (eg. Wild About Fruit) or a fresh grapefruit.

Lunch: Two slices of sourdough rye bread, smear of light cream cheese, sliced smoked salmon and a side salad.

Afternoon snack: A slice of raisin toast (eg. Burgen) with a scrape of margarine.

Dinner: Easy Creamy Pasta with tomato topping and a side salad.

Night snack: 2 thick slices of fresh pineapple.

Nutrition information
Energy: 6200 kJ/1500 Cal
Saturated Fat: 10 g
Carbohydrate: 200 g
Fibre: 30 g

Saturday

Breakfast: Half a Cup of muesli (eg. Morning Sun®) with low fat milk, low fat berry yoghurt and a handful of strawberries.

Lunch: A pita bread filled with felafel, hommous, tomato, lettuce, tabbouli and chilli sauce.

Afternoon snack: Small bunch of grapes.

Dinner: Moroccan Lamb and Spicy Rice with plenty of steamed vegetables.

Night snack: 2 fresh plums or an pear.

Nutrition information
Energy: 6800 kJ/1570 Cal
Saturated Fat: 10 g
Carbohydrate: 200 g
Fibre: 33 g

Sunday

Breakfast: A bowl of fresh fruit salad topped with 100 g low fat fruit yoghurt (eg. Nestle Diet) and a toasted fruit muffin with a scrape of margarine.

Lunch: An Easy Omelette served with a couple of slices of grainy bread.

Afternoon snack: A banana.

Dinner: Pan-fry or barbecue a fish cutlet drizzled with a little olive oil, lemon juice, salt and pepper. Serve with 1 medium sized Carisma potato and plenty of steamed seasonal vegetables.

Night snack: A glass of fruit juice (eg. Wild About Fruit) and a small scoop of walnuts.

Nutrition information
Energy: 6800 kJ/1600 Cal
Saturated Fat: 12 g
Carbohydrate: 160 g
Fibre: 30 g

Menu from The Low GI Guide to Your Heart and the Metabolic Syndrome (Hachette Australia)

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