For many of us, Easter is a time to get together with family and friends and enjoy delicious food, including chocolate. But if you’re worried about overindulging, don’t stress. With a bit of planning, preparation, and creativity, it is possible to enjoy food festivities without going overboard. Check out these simple tips to make this Easter both enjoyable and nourishing.

Have a plan

For many of us, it is a busy period leading up to the Easter long weekend with little time to plan and shop for groceries. This may result in making unhealthy food choices.

Tip: Write a shopping list for the meals you will be preparing plus any party food for entertainment. It is surprising how much money you can save by cooking meals using wholefood and relying less on packaged foods.

Start the day right

Rather than reaching for chocolate on Easter morning, start the day with a low GI, sustaining breakfast. This will not only keep you feeling satisfied and energised, but it can also help control the urge to snack on chocolate all day!

Tip: Try some of these easy to prepare low GI breakfasts:

• Two eggs served with one slice low GI or low carb toast and top with sautéed veggies e.g. mushrooms, tomatoes, spinach
• Try this all in one, protein rich brekkie Easy Shakshuka Recipe | Diabetes Australia
• Brekkie smoothie – One cup milk of your choice, ¼ cup oats, one serve fruit e.g. ½ banana or ½ cup berries, one tablespoon seeds/nuts or 100% peanut butter. Blend!
• Coco-Berry Chia Pudding Recipe | Diabetes Australia

Smart snacking

Hot-cross buns are a delicious snack for many of us during the Easter period. The problem is that supermarkets now stock hot-cross buns well before and after the holiday period, making it tempting to add them to our shopping basket each week. Most commercial hot-cross buns are made with high GI refined flour and contain a lot of carbohydrate so they are not an ideal everyday choice.

Tip: Try our mini hot cross bun recipe to bake over the Easter long weekend. Alternatively, limit how many hot cross buns you buy i.e. buy only for Easter Sunday.

Easy entertaining

With a little creativity and planning, you can still serve party food that is easy to prepare, healthy and delicious.

Tip: Try these party platter ideas based on whole foods that will add colour to the table and be sure to impress.

• Raw or roasted nuts, any kind.
• Hummus stuffed eggs. Cut boiled eggs in half, lengthways. Place yolks in a bowl and mash with a few tablespoons of hummus. Spoon back in the eggs.
• Celebrate with seafood such as fresh cooked prawns, oysters, smoked salmon, or trout served with lemon wedges
• A variety of cheese and meat served on a platter. Add fresh strawberries and grapes
• Sushi and sashimi
• Rice paper rolls
• Whole olives
• Grilled, marinated eggplant, red capsicum and semi dried tomatoes
• Healthy dips such as guacamole, hummus, and tzatziki with carrot and celery sticks for dipping
• Grissini (bread sticks), wholegrain crispbreads, baked wholemeal pita chips
• Chocolate dipped strawberries
• Fruit platter with seasonal fruit

Easter weekend meal plan

Whether you’re going away or staying local try some of these holiday low GI snacks and Easter style recipes to keep the cravings at bay.

• Low GI road trip snacks (or Easter gift): Chocolate Fudge balls
• Good Friday fish dish: Jewelled Quinoa with Salmon Recipe | Diabetes Australia
• Easter Sunday long lunch: Grilled Lamb with Pumpkin Tabouli | Diabetes Australia

Note: Pregnant women should avoid raw seafood, sushi with raw seafood, soft cheese, and uncooked deli meats.

By Rebecca McPhee, Accredited Practising Dietitian

This simple question can create some hot debate. Those who favour butter usually say it tastes better and is less processed than margarine. Those who favour margarine say it has less saturated fat and is better for heart health. But who is right?

A brief history on margarine

Margarine was first developed in 1869 in France in response to food shortages. The French government offered a prize to anyone able to create a cheaper alternative that tasted like butter. Hippolyte Mège-Mouriès created the closest alternative to butter, which he made from beef fat and skim milk. He called it oleomargarine.

As margarine was cheaper than butter, farmers in the dairy industry became concerned about how it would impact butter sales. To protect the butter industry, some countries banned margarine altogether. Others insisted it was not allowed to ‘look’ like butter. Interestingly, some American states were forced to make their margarine pink!

Margarine made its way to Australia in the early 1930s. It is now made from vegetable oils in a process called hydrogenation. Hydrogenation turns liquids into solids. This process can also turn some healthy fats into unhealthy (trans) fats.

What about butter?

Butter is made using fresh whole milk which is separated into cream and skim milk. The cream is churned and salt is added for flavour and a longer shelf life. In Australia, butter must be at least 80% milk fat.

What type of fat is in butter and margarine?

Margarine is an ultra-processed food but is often considered healthier than butter because of the types of fat it contains. Margarine contains higher amounts of unsaturated (healthy) fats. Butter contains higher amounts of saturated (unhealthy) fats.

Why does the type of fat matter?

The types of fats we eat affect our health because they cause our bodies to respond differently.  Eating unsaturated fats creates higher amounts of HDL or ‘healthy’ cholesterol in our blood which carries fats away from the arteries.

On the other hand, eating saturated fats creates higher amounts of LDL or ‘unhealthy’ cholesterol in our blood which deposits fat into the walls of our arteries. This can lead to a build-up of plaque which is a risk factor for heart attack or stroke. This is why doctors often closely monitor LDL cholesterol levels.

Interestingly, there is growing debate about whether saturated fat is bad for us. In fact, some recent studies suggest there is no association between saturated fat intake and the risk of cardiovascular disease or type 2 diabetes.

Despite all of this, most health professionals and governing health bodies still agree it is a good idea to limit your total saturated fat and to monitor your blood cholesterol levels under the supervision of your health care provider.

Hungry for some numbers? Here they are

If numbers are your thing, compare the types of fat found in common brands of butter and margarine.

The tables below show the type of fat in different kinds of butters and margarines in a 100g serving. It is always best to compare products using the ‘per 100g’ column. If you would like to learn more about label reading check out our understanding nutrition labels fact sheet.

Margarines
	Total fat per 100g	Saturated fat	Monounsaturated	Polyunsaturated	Trans	Main type of fat
Olive Grove Classic	60g	16.2g	30.5g	13g	0.3g	Monounsaturated
Meadowlea original	60g	15.3g	30g	14g	0.4g	Monounsaturated
Flora Proactiv	62g	12.5g	22.8g	27.5g	0.5g	Polyunsaturated
Nuttelex	63g	16.3g	27.2g	18.2g	0.1g	Monounsaturated

Butter – Block
	Total fat per 100g	Saturated fat	Monounsaturated	Polyunsaturated	Trans	Main type of fat
Western Star	80.5g	53.1g	Not listed	Not listed	Not listed	Saturated
Devondale butter	81.0g	55.1g	Not listed	Not listed	Not listed	Saturated
Westgold	82.1g	53.1g	Not listed	Not listed	3.8g	Saturated

What’s the deal with trans fats?

Trans fats are considered unhealthy fats. This is because they lower healthy cholesterol and increase inflammation and unhealthy cholesterol levels. While the process of creating margarine does create some trans fats, the resulting amount is low. A study by Food Standards Australia New Zealand (FSANZ) in 2013 found trans fats in margarine to be less than or equal to 3.3%. This is comparable to butter which usually contains about 3% trans fat. The only difference with butter is that the trans fats are naturally occurring instead of being made through processing. So, butter and margarine are very alike when it comes to trans fats.

Do we eat much saturated and trans fats from the butter or margarine we spread on our toast?

No, because it is such a small quantity. You eat much larger amounts of saturated or trans fats from foods with large quantities of butter or margarine. These foods include meat pies, sausage rolls, croissants, biscuits and cakes. You also find saturated and trans fats in fatty or processed meats, fried food, dairy and solid fats (i.e. ghee, coconut oil, lard, copha).

What if I need to lower my cholesterol levels?

You will get the biggest improvement by reducing your intake of foods that contain larger amounts of saturated fats that you eat regularly.

Food habits to look out for which may be increasing your unhealthy cholesterol levels:

• Regularly eating fatty poultry such as chicken thighs, chicken marylands or chicken skin
• Regularly eating fatty meats such as sausages, marbled steaks and streaky bacon
• Eating red meat more than twice a week
• Having biscuits with your tea or coffee
• Having a high intake of dairy foods, such as three or more milky coffees in addition to eating cheese and/or yoghurt daily
• Eating foods with pastry such as meat pies, sausage rolls, quiches or pastries more than once a week
• Regularly eating chocolate or ice-cream.

What should I do to lower my saturated fat intake?

• Swap fatty poultry for leaner options such as chicken breast
• Remove the skin from the chicken
• Eat red meats fewer than twice a week
• Train yourself to drink tea and coffee without a snack
• Swap full fat milk for reduced fat milk
• Broaden the variety of your snacks if they are mostly contain dairy
• Limit food with pastry to less than weekly
• Set a ‘budget’ on how many times you eat chocolate or ice-cream each week

Butter or margarine? The verdict

If you like butter, it is fine to use sparingly as part of a low saturated fat diet. Swapping your butter to margarine may help you reduce your overall intake of saturated fat. But regardless of whether you choose butter or margarine, the healthier option would always be the reduced salt option. Because of the ultra-processed nature of margarine it is also worth considering a healthier, less processed alternative rich in beneficial mono- and polyunsaturated fats, such as olive oil, nut butter, avocado or canola oil.

A further point to consider is that it is the long-term overall diet pattern and food profile that really matters for health and diabetes management, not an isolated amount of saturated fat from a specific food. The spread you choose is just one piece of the overall nutritional profile of a diet. In other words, it may be what you are putting your spread on that is more important, rather than the spread itself as it will make it a completely different meal.

It might even be worth considering whether butter or margarine is needed in your diet at all. With a balanced diet of nutrient-dense whole foods, you are getting fats from dairy, nuts, olive oil, meats and avocado, so you may not need to add extra margarine or butter.

Article updated 28 March 2025

Are you living with diabetes and planning to fast for Ramadan? Follow these practical tips and advice so you can enjoy a safe and healthy Ramadan.

Consider your risk

Fasting, refraining from using medications, insulin and drinking water will affect your blood glucose levels (BGL) and can lead to potential risks including high BGL (hyperglycaemia), low BGL (hypoglycaemia or hypo), dehydration, blood clots and diabetic ketoacidosis (DKA).

According to religious tenets, fasting is not meant to create excessive hardship on an individual. It is a commendable spiritual practice but it’s one that can come with health risks for people living with diabetes. You may be advised not to fast if your diabetes management is unstable prior to Ramadan, if you have type 1 diabetes, if you are hypo unaware, pregnant, unwell, or will be performing intense physical labour.

If you have compilations associated with diabetes, such as heart disease, kidney disease or visual problems, the risk of these issues becoming worse during the fast is high, and so you should consider not fasting.

If you have type 2 diabetes and are treated with metformin, thiazolinediones or diet alone, and if your blood glucose is well managed, you are at low risk of complications with fasting.

The decision to fast is personal, and your health care team has a duty of care to respect your commitment and ensure your safety.

Be prepared

A pre-Ramadan assessment is an opportunity to review your blood pressure, BGL and lipids, learn of any potential risks of fasting, discuss monitoring and how to treat a hypo or manage high BGL, and prescribe any Ramadan-specific changes in the dose and/or timing of your medication or insulin regime.

Remember a hypo is a medical emergency and treatment means you will need to break your fast. Visiting your doctor to adjust your insulin regime before you begin fasting can help you avoid this.

Safety tip: Never stop taking your insulin or your diabetes medications. Speak with your diabetes doctor or nurse about how to change the time and dose during Ramadan.

Check BGLs regularly

Checking your BGL more frequently is encouraged during Ramadan, particularly if you take insulin or are on any sulfonylureas.

The Diabetes and Ramadan International Alliance confirm that pricking the skin for blood glucose testing does not invalidate the fast.

Safety tip: If you feel unwell at any time during Ramadan, check your BGL and be prepared to break the fast to treat a hypo (BGL less than 4mmol/L) – or manage hyperglycaemia (BGL more than 15mmol/L).

Eating during Ramadan

During the month of Ramadan your eating pattern will be affected by long gaps between meals and feasting after iftar that can lead to greater swings in blood glucose levels. Good nutrition is particularly important at this time and maintaining a healthy eating plan will help you avoid the overeating of carbohydrates and fatty foods at the sunset meal.

Suggested meal plan

• Let your predawn meal (suhoor) be the largest one.
• Include complex carbohydrates such as multigrain/wholegrain, sourdough breads, porridge, oats, bran, barley, semolina and buckwheat to give you sustainable energy throughout the day.
• Include protein rich foods such as lean meat, poultry, fish, eggs, dairy products, seeds, nuts, beans, legumes and tofu.
• Drink plenty of fluids, and choose fluid-rich foods to make sure you are well hydrated for the day.

When breaking your fast (iftar)

• Break your fast with a ‘sunset snack’ of one date, a cup of water and a bowl of soup. This will provide an instant boost of energy and hydration to help settle your hunger and prevent overeating at the start of your main meal.
• Try to eat slowly and chew well to prevent overeating.
• Use the healthy plate model as a reminder: a quarter of your plate should be complex low GI carbohydrates such as low GI rice, legumes and sweet potato, a further quarter of your plate should be lean meat, skinless chicken, egg, fish or tofu; the final half of your plate should be vegetables or salad.
• Try to avoid fried and salty foods at iftar.
• Make sure you drink plenty of fluids – try to drink two cups every hour to remain hydrated.

Snack right

Two hours after the dinner meal, it is normal to feel hungry. Have a healthy snack to avoid overeating or overindulging in traditional sweets. Avoid sugary foods as they don’t provide you with sustainable energy. Fried foods may also make you feel sluggish.

Some healthy choices include:

• One or two pieces of fresh fruit
• Canned fruit in natural juice (drained)
• Vegetable sticks with a tablespoon of hummus, tomato salsa or yoghurt dip
• 100-200g of low fat yoghurt
• A cup of low fat milk or soy milk (calcium fortified)
• 1-2 cups unbuttered and unsalted popcorn
• A handful of plain raw unsalted nuts
• A slice of grainy bread with a thin spread of avocado, low-fat ricotta, cottage cheese or hummus, with sliced vegetables.

Physical activity

You can continue to do your normal physical activity. However excessive physical activity should be avoided as this can increase your risk of hypoglycaemia, particularly during the few hours before the sunset meal.

Taraweeh (multiple prayers performed after the sunset meal which involve repeated cycles of rising, kneeling, and bowing) can be a tiring activity and you could become dehydrated or be at risk of hypos. To avoid problems during Taraweeh, make sure you:

• Eat starchy foods with iftar as they are digested slowly
• Drink plenty of water following iftar
• Take a bottle of water and glucose treatment with you to taraweeh.

Insulin treatment

Basal (sometimes also called background insulin, long or intermediate-acting) insulin doses may need to be reduced by around 15-30%. It is best taken after iftar.

Bolus (mealtime, rapid or short-acting) insulin doses should not be taken at lunchtime. The suhoor dosage may need to be reduced by around 25-50%. Usually the regular bolus dosage can be continued at iftar, provided you have a similar sized meal as you would usually have at dinner.

If you take premixed insulin once daily the dosage can be taken at iftar. For those taking twice daily premixed insulin, the suhur dosage will need to be reduced by around 25-50%. If you are usually on three lots of premixed insulin at main meals, the lunchtime one should not be taken. The iftar and suhoor doses will need to be adjusted.

If you have type 1 diabetes and you are on an insulin pump, generally the basal rates will need to be reduced by 20-40% in the last three to four hours of fasting. You should increase your basal rates by up to 30% after iftar.  Normal carbohydrate counting and insulin sensitivity principles apply in regards to bolus doses at both suhoor and iftar.

Note: The above medication and insulin dose adjustment recommendations are a guideline only. You should always seek advice from your doctor prior to Ramadan in regards to any medication changes that may be needed.

Diabetes Educator and Accredited Practising Dietitian Shannon Lin
Accredited Practising Dietitian Lina Breik
Accredited Practising Dietitian Dyala Al Jabi

Updated February 2025

The festive season often brings joy, togetherness, and the sharing of delicious meals. However, the aftermath can include unwanted weight gain, which can be particularly challenging for individuals managing diabetes. Carrying extra weight can impact blood glucose levels and overall health, but the good news is that it is never too late to get back on track. Here’s a diabetes-friendly guide to shedding those extra kilos and regaining control of your health. 

Begin by assessing where you’re at presently. Step on the scales, measure your blood glucose levels, and take note of any changes in your energy levels or mood. This baseline will help you set realistic goals and track your progress. 

Tip: Avoid being too hard on yourself. Treat this as a fresh start rather than a punishment for holiday indulgences. 

Refocus on a balanced diet 

The festive season often involves consuming energy-dense, high-sugar and high-fat foods. To get back on track, shift your focus to a diabetes-friendly, healthy eating meal plan: 

• Prioritise whole foods: base your meals on low GI carbohydrate foods, non-starchy vegetables, lean protein sources, and healthy fats. 

• Control portions: Use smaller plates and practice mindful eating to avoid overeating. 

• Choose low-GI carbs: Opt for whole grains like quinoa, pasta, basmati rice, long grain brown rice, and legumes to stabilise blood glucose levels. 

• Limit processed foods: Avoid sugary snacks and added sugar foods that can spike blood glucose levels. 

Reintroduce regular exercise 

Physical activity plays a critical role in weight loss and blood glucose management. If your routine slipped during the holidays, start small and build up gradually: 

• Cardio: Walking, cycling, or swimming can help burn energy (kilojoules) and improve heart health. 

• Strength training: Incorporate resistance training exercises to build muscle, which improves insulin sensitivity. 

• Daily movement: Stay active throughout the day, take the stairs, stretch during work breaks, or go for short walks after meals. 

Hydrate wisely 

Alcohol and sugary drinks from festive celebrations may have contributed to water retention or dehydration. Rehydrate with plenty of water to aid metabolism, reduce cravings, and support blood glucose control. Aim for at least eight glasses daily. 

Tip: Herbal teas or lemon-infused water are great alternatives to plain water. 

Prioritise sleep 

Lack of sleep can disrupt hunger hormones and lead to increased cravings, making weight loss harder. Return to a consistent sleep schedule and aim for seven to nine hours of quality rest each night to support your metabolism and blood glucose stability. 

Monitor blood glucose levels 

Weight gain can cause fluctuations in blood glucose levels. Keep a close eye on your readings, especially as you make dietary and exercise changes. If necessary, consult your healthcare provider about adjusting your medication or insulin dosage. 

Set realistic weight loss goals 

Weight loss doesn’t need to be rapid to be effective. In fact, research recommends, for sustainable weight loss, to aim for 1-4kgs a month. Everyone will be different as to how much they lose but the main aim is to see a trend going down. Even a modest weight reduction of 5-10% can significantly improve blood glucose management and reduce the risk of diabetes-related complications 

Plan your meals 

Meal planning helps you avoid unhealthy choices and ensures balanced nutrition. Prepare your meals in advance, focusing on portion control and diabetes-friendly recipes. Include protein-rich snacks, such as boiled eggs, a handful of raw nuts, or Greek yogurt, to keep you satisfied between meals. 

Stay accountable 

Accountability can make a big difference in staying on track. Share your weight loss goals with a friend, family member, or support group. Tracking your meals and exercise in a journal or app (calorieking.com.au) can also help you stay consistent.  

Learn from the festive season 

Reflect on what led to the weight gain during the festive season. Were there particular foods or habits that derailed you? Use this knowledge to plan better strategies for future celebrations, such as healthier recipe swaps or sticking to smaller portions. 

Celebrate non-scale victories 

Weight loss isn’t the only marker of success. Celebrate other achievements, such as improved blood glucose levels, increased energy, improved sleep, better mood or fitting into your favourite clothes again. These victories can keep you motivated on your journey. 

Weight gain during the festive season is common, but it’s entirely possible to reverse it with small, consistent changes. By focusing on balanced nutrition, regular exercise, a positive mindset and maintaining a healthy lifestyle, you can manage your diabetes and achieve sustainable weight loss. Remember, progress takes time, be patient with yourself and celebrate every step forward.

By Robbie Tyson, Accredited Practising Dietitian and Credentialled Diabetes Educator 

By Accredited Practising Dietitian, Rebecca McPhee

We all know the benefits of staying hydrated, especially during the summer months, but drinking plain water every day can get boring. Supermarket fridges are stocked with colourful cans and bottles of water with added extras that promise to deliver your daily prebiotic fix, electrolytes and endless amounts of vitamins and minerals. While it is tempting to opt for something other than plain water, these drinks are often loaded with sugars and preservatives and don’t really offer any nutritional value, despite what the marketing may claim. If you are bored of plain water then here are some simple ways to jazz up your water without the extra sugar.

1. Add a burst of fruit flavour 
   Lemon, lime, or orange slices give water a refreshing, zesty flavour. Berries, kiwi, pineapple, or melon are also great additions.  

2. Try different herbs and vegetables 
   Add mint, basil, rosemary or ginger to your water. Cucumber slices also add flavour.  

3. Get creative with ice cubes 
   Make fancy ice cubes by freezing different ingredients such as a mint leaf, berries or chopped pineapple. You could also freeze fruit juice and add one cube to plain or sparkling water.  

4. Add some fizz 
   Sparkling mineral water adds some fun fizz without the extra sugar. Add a little fruit to a glass of sparkling water for a refreshing drink. 

5. Change the temperature 
   Try homemade iced tea in summer or a hot herbal infusion in winter. 

10 fruit infused water combos to try 

To make infused water fill a jug with water, wash and add your fruit and herbs, and leave to steep in the fridge. The longer you leave, the stronger the flavour. While you can drink the water immediately, most herbs will take an hour to release their flavour. Mint leaves can be gently rubbed to increase flavour. A general rule is to drink the infused water within 48 hours as the fruit can start to breakdown and some herbs will wilt. Lime slices can turn bitter after six to eight hours, so fish them out before then. Experiment with different flavour combinations and quantities of fruit. Enjoy! 

Cucumber + mint 

Pineapple + mint 

Orange + blueberry  

Watermelon + Basil  

Strawberry + mint 

Pineapple + mango  

Lemon + mint 

Apple + cinnamon  

Meal planning can help you to save time, money and stress. Every meal you prepare from home is one less takeaway, café or restaurant meal, which generally means a saving of money and excess kilojoules, hidden fat, sugar and salt. Preparing your own lunch allows you to be in control of the ingredients, dressings and portion size, all of which can be tailored to suit you, your body, and your health goals. 

Lunch is an important meal of the day. It is an opportunity to get some vegetables in, boost energy levels for concentration throughout the afternoon, and provide protein to keep you feeling full. This may help to and prevent the 3pm slump and so avoid the search for a sweet ‘pick me up’!

These pantry staples are all you need for a fortnight’s worth of quick, interesting, filling, and healthy lunches that have you kicking goals early in 2025.  

10 ingredients for 10 mid-week lunches

1. Large bag of baby spinach, rocket, or mixed leaves 

2. Tinned bean mix, chickpeas, lentils, or corn e.g. Edgell 125g can 

3. Eggs 

4. Tinned tuna, salmon or sardines 

5. Vegetables: cherry tomatoes, red onion, mushrooms, cucumber 

6. Cheese, preferably reduced fat 

7. Avocado 

8. Low GI or low carb wholegrain bread e.g. sliced bread, wraps or pita-style bread, wholegrain crackers 

9. Instant Basmati rice e.g. SunRice 40 second Low GI rice  

10. Potatoes e.g. Carisma lower GI potatoes or sweet potato 

Additional: 

• Homemade dressing e.g. olive oil, different types of vinegar and lemon juice 

10 lunch ideas

1. Tuna, avocado & mixed bean salad plate 

Pile a couple of cups of mixed leaves, rocket or baby spinach onto a plate, along with a few cherry tomatoes, ½ cucumber and a sliced mushroom. Serve with a tin of tuna, ¼ avocado, and small tin of mixed beans. Dress with homemade dressing such as olive oil, balsamic vinegar and cracked pepper. 

2. Egg & salad sandwich (or wrap) 

Spread avocado on two slices of low GI/low carb wholegrain bread or on a wholegrain wrap. Add 1-2 sliced boiled eggs, a large handful of mixed leaves, sliced tomato, onion and cucumber. 

3. Mixed crispbread plate 

On a plate line up 4-8 wholegrain crispbreads such as Vita-Wheats. Make a mixed plate of your favourite toppings, for example, cheese and tomato; tuna and avocado; mashed beans and tuna; boiled egg and cucumber. Protein rich spreads such as hummus, tzatziki, ricotta and cottage cheese add flavour too.

4. Mexican bean salad bowl

In a bowl, add a large handful of baby spinach and a 125g can bean mix and corn kernels. Next add one cup of chopped fresh tomato, cucumber and red onion. Top with a sprinkle of grated cheese and toss to combine. 

5. Mushroom OR Spinach frittata (can be made ahead of time and kept in the fridge overnight)

In a non-stick pan, fry some sliced mushrooms. Add up to three whisked (whole) eggs and a splash of milk. Cook the bottom of the frittata on the stove top, then add spinach leaves and grated cheese and cook the top of the frittata under the grill. Serve with a side salad of mixed leaves, finely sliced onion and cherry tomatoes. 

6. Low carb tuna nicoise salad 

Pile a plate with chopped cos lettuce. Add some halved cherry tomatoes, cucumber cut in quarters lengthways, and thinly sliced red onion. Steam some seasonal greens such as asparagus or green beans, drain and cool, and add to the salad. Add 1-2 boiled eggs, halved and some tinned tuna slices. Scatter some pitted black olives (rinsed and patted dry). Make a dressing of olive oil, white wine vinegar and Dijon mustard. 

7. Low carb mini pita pizzas 

Spread a low carb pita or wrap bread with no-added-salt tomato paste. Next, top with sliced tomato, capsicum, onion, mushrooms and torn basil leaves. Sprinkle with grated cheese and put under a hot grill until the cheese melts. Once grilled, top with a handful of baby spinach leaves. Slice and serve. 

8. Mediterranean style salad plate 

Make a chunky Greek-style salad out of halved cherry tomatoes, chunks of cucumber, avocado and reduced fat feta cheese. Add some thinly sliced red onion and ½ cup of mixed beans. Dress with olive oil, red wine vinegar and a sprinkle of dried oregano. Serve with can of sardines, tuna or salmon and 1 slice of toasted low GI/low carb bread or wrap bread, or a few wholegrain crispbreads. 

9. Tuna rice salad 

Microwave a 40 second rice cup. Add a tin of tuna or salmon, along with a cup of baby spinach leaves and a cup of chopped tomatoes, cucumber, mushrooms, and thinly sliced red onion. Dress with lemon juice and olive oil. 

10. Mexican spud bowl 

Cook 200g sweet potato in the microwave for 5 minutes. When cooled, chop and add to a bowl. Next, add ½ cup or a small can of red kidney beans, diced tomato, and top with reduced-fat grated cheese. Return to the microwave to melt the cheese. Top with a handful of baby spinach, fresh diced tomatoes, cucumber, mushrooms and avocado.  

By Kate Battocchio, Accredited Practising Dietitian & Exercise Physiologist 

With the holiday season in full swing, many of us are gearing up for some long-distance driving to visit family and friends, or go on vacation. Rev up your health with these savvy takeaway swaps and simple lunch ideas to keep you energised on the road. 

Healthier takeaway swaps  

Replace a beef burger for a grilled chicken sandwich or wrap	Why? Grilled chicken is often lower in saturated fats when compared to a beef burger patty. If burgers are the only option, ask for a ‘bunless burger’ – beef pattie, extra salad and no bun  Why? Burger buns contain a lot of carb and are high GI so are more likely to spike blood glucose levels.
Replace hot chips for a side salad	Why? A side salad is a great way to get in extra nutrients, such as fibre, vitamins and minerals.
Replace your pastries or muffin for a small handful of unsalted nuts and seeds (walnuts, almonds, sunflower seeds) and a piece of fruit	Why? Most baked goods contain high amounts of kilojoules and refined carbohydrates. Nuts are a rich source of vitamins, minerals, and healthy fats. Fruit contains antioxidants and fibre.
Swap your pie or sausage roll for a vegetable frittata	Why? Vegetables are packed full of nutrients, and eggs are a great source of protein.

Healthy snacks to pack for the road  

1. Unsalted nuts and seeds, or trail mix.  

2. Tinned tuna and crackers.  

3. Fresh fruit or a fruit cup in juice.  

4. Unsalted popcorn. 

5. Cheese and crackers.  

6. Hard boiled eggs.  

7. Hummus and cut up vegetable sticks.  

8. No added sugar yoghurt and fruit.  

What about drinks?  

Try swapping sugar-sweetened beverages, such as soft drinks or energy drinks, for sugar-free alternatives	Why? Any drinks that contain sugar will raise your blood glucose levels. When consumed in moderation, choosing sugar-free options is a healthier choice.
Try swapping soft drink for sparkling or mineral water	Why? Sparkling or mineral water is a refreshing way to stay hydrated without the sweet flavour of a soft drink.

Other helpful tips when eating out on the road

1. Check the nutrition information panel 

Most fast-food outlets provide nutrition information either in-store or online.  

For pre-packaged food items, the Eat for Health recommendations are:  

• Total fat: Less than 10g per 100g 

• Saturated fat: Less than 3g per 100g 

• Fibre: More than 3g per serve 

• Sugar: Less than 15g per 100g 

• Sodium (salt): Less than 400mg per 100g is good, less than 120mg per 100g is best.  

2. Monitor portion control  

Even when you choose healthier options, being mindful of portion sizes is important when watching daily kilojoule intake e.g. nuts – aim for a small handful.  

3. Try to choose meals that follow the portion plate recommendations

• Aim to fill ½ your plate with vegetables
• Aim to fill ¼ of your plate with lean protein
• Aim to fill ¼ of your plate with a low GI carbohydrate
• Include a small amount of healthy fats.

4. Lastly, always try to plan ahead. Planning meals and snacks in advance can help to reduce the temptation of choosing less healthy options when on the road. 

By Grace Conforti, Accredited Practising Dietitian  

Being overweight and obese is now risking more Australians’ health than smoking according to new data, as a new government dashboard has also highlighted the need for greater investment in type 2 diabetes and chronic conditions.  

The Australian Institute of Health and Welfare (AIHW) has released a new study, updated diabetes data, and monitoring results for the National Preventive Health Strategy today. 

According to the Australian Burden of Disease Study 2024, an estimated 8.3% of total disease burden in 2024 was due to overweight (including obesity) and 7.6% was due to tobacco use. This was followed by dietary risks (4.8%) and high blood pressure (4.4%). 

The  study estimates the millions of years of healthy life Australians lose because of injury, illness or premature death, measuring over 200 diseases and injuries. 

The data reinforces what AIHW’s Australia’s Health 2024 report revealed earlier this year: that more than one in two Australians live with a chronic condition (often more than one), and nearly one third of chronic condition illness and death can be prevented, reduced or delayed.   

The Burden of Disease report provides estimates of how much of this burden can be attributed to risk factors such as alcohol use, physical inactivity, poor diet, overweight or obesity, and tobacco smoking. 

Australians lost an estimated 5.8 million years of healthy life due to living with disease and dying prematurely in 2024, the AIHW reports. 

Over one-third of the total burden of disease and injury in Australia in 2024 could have been avoided or reduced due to modifiable risk factors.   

The report shows that while Australians are living longer on average, years lived in ill health are also growing. This adds to the pressure on the Australian health system. 

The AIHW have also launched a new monitoring dashboard for the National Preventive Health Strategy, as well as their latest update of diabetes data. 

The dashboard highlights the urgent need for robust, proactive measures to prevent type 2 diabetes and chronic disease from overwhelming our healthcare system. 

The interactive dashboard tracks progress against targets of two key strategies designed to improve the health and wellbeing of Australians.  

The National Preventive Health Strategy 2021-2030 (NPHS) guides a whole-of-government approach to prevention that addresses the wider determinants of health, reduces health inequities and decreases overall burden of disease, while the National Obesity Strategy 2022–2032  is a framework for action to prevent, reduce and treat overweight and obesity, which around 14 million Australians live with. 

The new data dashboard utilises a ‘traffic light’ report card, against each NPHS target, to visualise regress (red), no change (amber), progress (green) or unknown change between at least two data points.  

It identifies factors including that Australians are eating less fruit, and rates of obesity have not declined.  

Other AIHW report updates released yesterday include: 

• Diabetes: Australian facts  
• Heart, stroke and vascular disease: Australian facts 
• Chronic kidney disease: Australian facts 

For many of us, the festive season involves spending quality time with loved ones and enjoying good food. However, if you are concerned about overindulging, there are simple ways to enjoy this special time without weight gain and elevated blood glucose levels (BGLs).

Weight gain or high HbA1c levels don’t result from one or two small indulgences, and a balanced lifestyle includes enjoying treats in moderation. Consistently high HbA1c levels or weight gain typically arise from multiple factors over time. An all-or-nothing mindset can lead you to believe that one treat has ruined your efforts, prompting you to give up entirely – especially during the holiday season. While celebrating non-stop from 1 December to 31 January could impact your health, it is possible to navigate the festivities guilt-free with these practical tips.

Be careful of ‘carbohydrate amnesia’

The more you linger around a party table the more you are likely to eat. This often leads to carbohydrate amnesia, because you are so engrossed in socialising that you lose track of what and how much you’ve consumed.

To avoid this trap, grab a small plate of food to slowly enjoy – and leave the table. Fill your plate with a combination of party favourites and lower carb options, such as vegetable sticks, berries, and a selection of protein. If you have been asked to bring a plate to the party, choose something that you know you can eat freely and enjoy.

Choose wisely

If you’re attending multiple parties during the festive season, focus on quality over quantity. Skip the chips and crackers that are easy to overindulge in, and opt for some quality cheese paired with a small portion of seasonal fruit. If there’s a dessert you love, take a small serving and savour it. Instead of thinking, “I shouldn’t have this,” try asking yourself, “do I really need this?” Framing it as a question rather than imposing a rule helps you stay on track without triggering a rebellion.

Attention with alcohol

If you have decided to enjoy alcohol at a party but find it hard to control the amount, then have a game plan before you arrive. For example:

• Plan which parties you choose to have drinks at and be the designated driver for other events.
• Include alcohol free days between parties.
• Portion caution with wine pouring – using a smaller wine glass can help.
• Hydrate with water between alcoholic drinks.
• Alcohol can increase your appetite so be careful with grazing. Keep to the ‘one plate rule’ and stand away from the table.

Avoid going to parties hungry

Overindulging at a party will be inevitable if you arrive hungry. If you are attending a party between meals, have a high protein snack 60 to 90 minutes before leaving. Good options include a boiled egg, Greek yoghurt and berries, tinned fish and wholegrain crackers, half a wholegrain sandwich with a protein filling, or a small smoothie.

Keep active

Get in a bit of extra exercise if you have been to a lot of parties and eaten more than usual. Also look for opportunities to be active during the holiday season, for example, a swim at the beach, bush walking, or a walk after dinner in the early evening when temperatures have dropped.

Enjoy

Life is meant to be enjoyed, so eat, drink and be merry this season! However, having a game plan in place will help you manage BGLs and weight so you can enter 2025 feeling healthy and ready to start a new year.

By Rebecca McPhee, Accredited Practising Dietitian and Health Coach

Australians living with diabetes are doing it tougher than ever.

That’s why today, on World Diabetes Day (Thursday 14 November), Diabetes Australia is launching Diabetes YOUnited – our new, free national membership program available to everyone in Australia. 

To celebrate the launch of Diabetes YOUnited, we’re teaming up with chef Miguel Maestre to host a series of cooking demonstrations around Australia. Miguel’s challenge? To cook a tasty, easy, and affordable meal. After appearing with Diabetes Australia Group CEO Justine Cain on Channel 9’s Today show this morning, the first stop is Perth!

“This is such an important campaign for me to be involved in. I’ve been on my own health journey with my nutrition and my fitness because I want to feel good and have energy. I’m so passionate about good food but I know it’s challenging times for people right now,” said Miguel.

“Everything is expensive. I want to help show people that you can make really tasty food that’s not expensive and is very nutritious. While I’m an expert in good food, Diabetes Australia are the experts in diabetes support and I’m looking forward to cooking up a storm around the country!”

Cooking demonstrations with chef Miguel Maestre

Find Miguel’s delicious chicken paella recipe here and his light and crunchy low carb zoodle salad here.

Perth

• Friday, 15 November
• 10:30am
• Forrest Place Stage, Perth CBD

Adelaide

• Sunday, 17 November
• 10:00am
• Adelaide Showground Farmers’ Market

Brisbane

• Saturday, 7 December
• 11:00am
• Flowstate South Bank, Brisbane

Melbourne

• Monday, 24 February 2025
• 11:30am
• Il Mercato Centrale Melbourne, Level 1 Wine Bar – 546 Collins Street, Melbourne

More dates and locations to come!