County Durham and Darlington Diabetes Service - Key Messages for August 
                                                                                                         2018 
               
                  What is the 400 – 600 – 600 diet plan? 
               
              The new diet from Public Health England means you should eat around 400 calories for breakfast, 600 for 
              lunch and 600 for dinner, as well as a couple of healthier snacks and drinks in-between. 
                  The tip, designed to provide a rule of thumb                                                      How can you follow the 400-600-600 plan 
               
                  and not as a weight loss programme, ensures                                                       when eating out? 
                  adults keep to the recommended daily calorie 
                  intake.  This is 2,000 for women and 2,500 for                                                    Eating out can be a time that people eat more 
                  men each day.                                                                                     calories than they need.  The great news is that 
                                                                                                                    Public Health England is tackling this through 
               
                                                                                                                    working with a number of retailers to provide 
                                                                                                                    healthy options for customers. 
               
                                                                                                                    Greggs, McDonalds, Starbucks and Subway are 
                                                                                                                    involved in the scheme, which will see 400 and 
               
                                                                                                                    600 calorie meal options being signposted to 
                                                                                                                    customers through advertising, in-store 
                                                                                                                    promotion, social media and other online 
                  The extra calories adults are consuming                                                           channels. 
               
                  everyday build up, and can cause unhealthy 
                  weight gain.  This can lead to health issues like                                                  
                  heart disease, Type 2 diabetes and some 
                  cancers.  This is why Public Health England has 
                  launched the 400-600-600 plan. 
               
               
                  The 400-600-600 tip can help people make 
                  healthier choices when eating and drinking on 
               
                  the go. It’s encouraging to see major high 
                  street companies promoting lower calorie 
                  options and we hope more will follow suit. 
                                                                                                                                                                                                   
                                                                                                          
                  What is a healthy snack? 
                                                                                 
                                                                                 
                  Alongside meals a healthy snack can make you satisfied throughout the day.  Here are a few ideas that 
                  are each around 100 kcals that can be used alongside the 400-600-600 plan.  All of the chosen snacks 
                                     
                  are aimed to minimize a rise in blood glucose levels. 
                      Fresh fruit salad (80gms) 
                      Chopped vegetables (80gms) and hummus (1tsp) 
                      A plain rice cake or cracker with (25gms) cheese 
                      Sugar-free jelly with fresh fruit (80gms) 
                      Chicken pieces (85gms) 
                      Unsalted nuts (16gms) 
                      Natural yogurt (100gms)                                                                                                                                                            
                       
                   
                                                                                                                                                                                                                
                    Breakfast for Diabetes……………………. 
               
               
              A healthy, satisfying breakfast can make a big difference to how people start their day.  Many 
              traditional breakfast foods are packed with carbohydrate and sugar, which will all affect your blood 
              glucose levels causing it to rise. We've come up with two simple 400Kcal meals so you can take 
              control of your diabetes and ensure you start your day the right way. 
               
                     Spinach Omelette – 397kcals                                                                   Grilled Breakfast – 357kcals 
                     Ingredients                - 2 medium eggs                                                    Ingredients               - 1 large beef tomato 
                                                - 1 cup of spinach                                                                           - 2 large portabella mushrooms 
                                                - 1 tablespoon of olive oil                                                                  - 2 slices of bacon 
                                                - 30g of grated cheese                                                                       - 1 sausage(70% or over meat content) 
                                                - chilli flakes optional                                           1. Turn oven on to 180 degrees. 
                     1. Mix eggs well in a bowl (Seasoning optional).                                              2. Place the sausage under or on the grill. 
                     2. Heat the oil in a non-stick frying pan over a medium-                                      2. Wash tomato and brush mushrooms. 
                     low heat until the oil is hot.                                                                3. Slice tomato in half and put on a baking tray in the 
                     3. Pour the eggs into the pan, tilt the pan ever so slightly                                  oven with the mushrooms. 
                     from one side to another to allow the eggs to swirl and                                       4. Once sausage it due to be turned add the bacon to 
                     cover the surface of the pan completely. Let the mixture                                      grill. 
                     cook for about 20 seconds then scrape a line through the                                      5. Turn bacon when required. 
                     middle with a spatula.                                                                        6. Once cooked serve and ENJOY………………….. 
                     4. Tilt the pan again to allow it to fill back up with the 
                     runny egg. Repeat once or twice more until the egg has 
                                                                              
                     just set.                                                   
                     5. Fill the omelette with spinach (chilli flakes optional). 
                                                                                 
                     6. Scatter the filling over the top of the omelette and fold 
                     gently in half with a spatula.                                                                                                                                                     
                     7. Slide onto a plate to serve and ENJOY……………….. 
                                                                                 
                                                                                 
                                                                                 
                                                                                 
                                                                                                     
                                                                                 
                                                                                 
                      
                 Self-management Course 
                                                                                 
                      
                      
              If you have been diagnosed with Type 2 diabetes and would like information and advice on managing your 
                      
              condition ask your GP or nurse to refer you for a structured education self-management course.  This is 
              either one full day or 2 hour sessions weekly over 6 weeks. 
               
              Courses give you information and advice on making healthy lifestyle choices to help you to manage your 
              diabetes.  It also gives you the chance to meet other people with diabetes who can help give you support.   
               
              For information on the courses please contact us on - 0191 5692848 or to be booked onto a course ask 
              your GP to refer you. 
               
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