BREAKFAST
2cups Corn Flakes, 1 Banana, 1cup Skim Milk or Yogurt, 2 eggs scrambled, coffee/tea.
Advice: You can exchange corn flakes for 2 slices of wheat toast w/ low sugar jam.
MID-MORNING SNACK
1 Bran muffin, 1Apple or 2ozs. Grapes, tea or low sugar fruit juice.
Advice Mid snacks are very important for people with busy lifestyles.
LUNCH
2 slices of wheat bread, 3oz of Low sodium turkey, 1 tbl Lite mayo, lettuce and tomato, 2 peaches, diet pop
Recipe: You can use tuna or 3ozs. Low Sodium Ham.
MID-AFTERNOON SNACK
6 Graham crackers and 4ozs. Fresh Fruit salad
Advice: Do not use canned fruits, all fresh.
DINNER
4ozs. Of salmon or fish, 1cup potato or rice, ½ cup of broccoli + small salad w/ lite dressing, 1 dinner roll w/ lite margarine, 1 slice of sugar-free pie and diet pop/tea/ low sugar fruit juice
Advice: You can exchange fish for 3ozs. steak.
BED-TIME SNACK
Tuna or turkey sandwich w/ lite mayo, 4 peanut butter cookies and low sugar beverage.
FOODS YOU CAN EAT FREELY:
Cabbage, celery, cucumber, green onion, mushrooms, radishes, lettuce, tomato, coffee, tea, mustard, catsup, vinegar, dill pickles, lite salad dressings under 20 calories per tablespoon, diet soda, fat-free cream cheese, fat-free sour cream low sugar jellies/jam. Just to name a few.
DO NOT EAT THESE FOODS:
Sugar, syrup, honey, molasses, jams/jellies, candy, sweetened condensed milk, pies, cakes, cookies, pastries, beverages sweetened with sugar or syrup, canned fruits, dietetic foods just to name a few.
FOOD LISTS W/ DAILY SERVINGS
- Starch/Bread 11 servings
- Fruit 5 servings
- Milk 1 serving
- Vegetables 2-4 servings
- Fat 4 servings
- Meat/Protein 8 Ounces
You can make a difference in your blood glucose control through your food choices. Take Control.
Remember, eat a wide variety of food every day, high fiber, natural foods such as fresh fruit, vegetables, grains and beans. They will fill you and keep blood glucose stable.
Remember start every day out strong!
TO YOUR HEATH,
Antonio Moore
Conscious Chef
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