| Time of day |
Food Category |
Amount |
Food Choice |
| AM |
|
|
|
| Breakfast |
Protein |
1 egg or 2 egg whites |
egg |
| |
CCHO( Complex Carbohydrate ie whole grains, pasta, cereals) |
1/2 cup |
Oatmeal – gluten free ORWhole Grain Gluten Free Grain ie teff, quinoa, millet, amarynth, brown rice |
| AM SNACK |
Protein in Rice, Almond or Soy Milk |
1 scoop |
RoRice or Prolite by genestra |
| |
Fruit |
1/2 cup |
Low glycemic index ie apple |
| LUNCH |
Protein |
4-6oz |
Lean chicken or fish |
| |
Vegies |
1 cup |
Raw or Steamed mixed veggies low glycemic index ie greens |
| |
CCHO |
1/2 cup |
Brown rice or Gluten free grain as above |
| AFTERNOON SNACK |
Protein |
14 |
Almonds |
| |
Fruit |
1 |
Low glycemic index |
| |
Protein, CCHO |
1 |
Vegie patti |
| DINNER |
Protein |
4-6 oz |
Lean chicken or Fish |
| |
Vegies |
2 cups |
Salad-low glycemic index |
| |
CCHO |
1/2 cup |
Brown Rice or Gluten Free grain as above |
| |
EFA-Fats |
|
Ascenta Fish Oil 2 tsp/ day with a meal |
| WATER THRU DAY |
WATER HALF BODY WT IN OZ IE 70oz/ day |
|
|
| EVENING SNACK |
CCHO |
1 cup |
Popcorn |
| |
OR |
1 |
Rice Cake |
| |
ORWith Salsa ¼ cup |
16 |
Baked Tortilla ChipsLow sodium |
| See Feb newsletter 2009 salt alternatives and FIT handout for glycemic index |
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