southasian urdu 20111227 - · pdf fileenglish, punjabi, urdu, tamil, gujarati, hindi, and many...

Diabetes “Do I have to give up the foods that I enjoy? ” “What healthy meals and snacks can I have?” Call 1-877-510-510-2 for FREE and talk to a Registered Dietitian for the answers to these questions and more. You can talk to us in English, Punjabi, Urdu, Tamil, Gujarati, Hindi, and many other languages! Ask for a free copy of diabetes information to be sent to you in your language. Did you know? • Lentils, dhal, and most other beans and peas are low in fat, high in fibre and are an alternative to meat. • Whole grain whole wheat flour can be used instead of white flour to make roti and chapati. Spicy Chickpea Snack Preparation Time: 5 minutes Cooking Time: 45 minutes Serving Size: 80 mL, cup (7 servings) Ingredients 1 can (540 mL /19 fl oz) chickpeas, drained and rinsed 15 mL (1 tbsp) Canola oil 15 mL (1 tbsp) Curry or Cajun spice Preparation 1. Mix chickpeas, canola oil, and curry or cajun spice. 2. Bake on a parchment paper lined tray at 400º F for about 45 minutes. Stir every 5 minutes. 3. Let cool and Enjoy! Nutritional Information (per 80 mL, cup) Calories: 107 Total Fat: 3.4 g Sodium: 4 mg Carbohydrates: 15 g Dietary Fibre: 3 g Protein: 5 g For more tips on diabetes, a sample menu or to find a diabetes education centre in your area speak to an EatRight Ontario Registered Dietitian for FREE. Call 1- 877-510- 510-2 from 9am to 5pm Monday to Friday ET and evenings Tuesdays and Thursdays until 9pm ET. You can visit us online and send an email question anytime at www.eatrightontario. ca. Dietitians of Canada acknowledges the financial support of EatRight Ontario by the Ontario government. The views expressed do not necessarily reflect those of the Province.

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Page 1: SouthAsian Urdu 20111227 - · PDF fileEnglish, Punjabi, Urdu, Tamil, Gujarati, Hindi, and many other languages! Ask for a free copy of ... or to find a diabetes education centre in

Diabetes“Do I have to give up the foods

that I enjoy? ”

“What healthy meals and snacks can I have?”

Call 1-877-510-510-2 for FREE and talk to a Registered Dietitian for the answers to these questions and more. You can talk to us in English, Punjabi, Urdu, Tamil, Gujarati, Hindi, and many other languages! Ask for a free copy of diabetes information to be sent to you in your language.

Did you know? •Lentils, dhal, and most other beans and

peas are low in fat, high in fibre and are an alternative to meat.

•Whole grain whole wheat flour can beused instead of white flour to make roti and chapati.

Spicy Chickpea SnackPreparation Time: 5 minutesCooking Time: 45 minutesServingSize:80mL, cup (7 servings)

Ingredients1can(540mL/19floz)chickpeas, drained and rinsed

15mL(1tbsp)Canolaoil

15mL(1tbsp)CurryorCajunspice

Preparation1. Mix chickpeas, canola oil, and curry or cajun spice.

2. Bake on a parchment paper lined tray at 400º F for about 45 minutes. Stir every 5 minutes.

3.LetcoolandEnjoy!

Nutritional Information (per80mL, cup)

Calories: 107 Total Fat: 3.4 g Sodium: 4 mg Carbohydrates: 15 g Dietary Fibre: 3 g Protein: 5 g

For more tips on diabetes, a sample menu or to find a diabetes education centre in your area speak to an EatRight Ontario Registered Dietitian for FREE.

Call 1-877-510-510-2from9amto5pmMonday to Friday ET and evenings TuesdaysandThursdaysuntil9pmET.

You can visit us online and send an email question anytime at www.eatrightontario.ca.

Dietitians of Canada acknowledges the financial support of EatRight Ontario by the Ontario government. The views expressed do not necessarily reflect those of the Province.