The Aboriginal Diabetes Initiative has the following recommendations for First Nations, Metis, and Inuit persons with or at risk of Diabetes.

“Use Canada’s Food Guide “Eating Well with Canada’s Food Guide – First Nations, Inuit and Metis” (Health Canada)

Tips for healthy eating:
➢ Eat a variety of foods
➢ Eat at least one dark green and one orange vegetable each day
➢ Have vegetables and fruit more often than fruit
➢ Make at least half your grain products whole grain each day, ie whole wheat bannock, bran cereal and wild  rice
➢ Drink 2 cups of skin, 1% or 2% or fortified soy beverage each day
➢ Choose lean meat, poultry and fish prepared with little or no fat or salt
➢ Try meat alternatives such as beans or lentils
➢ Use lower fat cooking methods such as grilling, boiling, stewing and baking
➢ Enjoy traditional foods such as wild meat and fish when you can
➢ Read the nutrition label at the grocery store to help you choose healthier foods” (Health Canada)“.

Canadian Diabetes Association’s Care Guide makes the following recommendations:
➢ “Meals should be spaced evenly through-out the day with no more than 6-hours between meals.  We’ve developed a sample 7-day menu plan with links to diabetic recipes that consists of  three small meals and three snacks
➢ Lower glycemic index foods are best, these include:  bran cereals, whole wheat breads, lentils, legumes, fruits and vegetables
➢ When thirsty drink either water or diet soda

Portion Size – use the plate method
➢ 1st divide the plate in half and fill one half with at least two different coloured vegetables
➢ 2nd divide the remaining half in half again and fill one quarter with a starch (potato, rice, pasta or break)
➢ 3rd fill the remaining one quarter with meat
➢ Finally add fruit and a serving of low fat milk

Fats 

Saturated
➢ include all animal food products
➢ are solid at room temperature
➢ AVOID:  meat fats, lard, butter and solid shortenings

Unsaturated

➢ Include plant oils, Canadian Diabetes Assn. recommends limiting the use  of the following oils;
• Peanut oil
• Olive oil
• Corn oil
• Sunflower oil, and
• Canola oil
➢ The daily recommended intake is 20g of both oils combines
➢ Check product labels processed foods, including crackers, cookies, snack foods as these contain trans-fats

Hidden fats are found in luncheon meats, sausages, nuts, chips, packaged gravies & sauces, whole milk and cream.

Cutting Fats
➢ Use lean meats, including all wild game or trim fat
➢ When using regular ground beef cook thoroughly, strain and leave sit in strainer for at least 15 minutes, rinse with hot water, pat dry with paper towel and put back in the pan (give pan a quick wipe with paper towel to pick-up any residual grease)

Milk and Dairy
➢ Skim & 1% (less that 20% butter fat)
• Milk
• Cheeses
• Cottage Cheese
• Sour Cream
• Margarine – Heart Smart labelled butter substitutes are always a good choice
• Fat Free Yogurts
• Avoid edible oil based dairy substitutes for coffee or tea

Food Preparation Suggestions
➢ Bake, broil, steam, BBQ or braise, if you are BBQing chicken, boil it first for approx. 20 to 30 minutes then baste with a sauce and BBQ
➢ Use a non-fat spray on the cooking surface, including the BBQ
➢ Add flavour using hot pepper sauces, lemon juice, mustard, and vanilla or almond extracts
➢ Use artificial sweeteners” (The Canadian Diabetes Association).