Sweet Side of Life Part 2

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By Renee Hughes • May 30th, 2011 • 7177 Views

Sweet Side of Life Part 2
when eating a low GI diet. Like protein and fats, the acid found in foods helps to slow digestion which again, means your blood sugars are more likely to remain consistent. Sourdough bread is a good choice as it contains acid and is also considered a moderate GI food. And this goes without saying: in the game of eating, fibre is your friend, not a foe. Fibre also helps to slow digestion and regulate blood sugar, so eating high fibre, low GI foods is another winning combination. Talk about a touchdown!  

Now that you’ve been properly trained, we are ready to proceed to the practice component. Let’s have a quick huddle to review our game-time strategy, just in case you need a final recap: low GI choices & fibre + protein, healthy fat, and a little acidity = success! The following are sample meal ideas for breakfast, lunch, dinner, and snacks. As every good athlete knows, practice makes perfect so please consult your nutrition professional for further advice and a more individualized meal plan before changing your diet. Happy eating!    

Breakfast

  • Oatmeal or oat bran cereal with fortified soy or skim milk and berries
  • Whole grain pumpernickel toast with 1 slice low-fat soy or regular cheese and a medium orange
  • Berry smoothie made with fortified soy, skim milk, or low fat yogurt
  • Homemade granola (made with large sized rolled oats) or muesli with soy or skim milk, ½ cup of cherries or strawberries    
  • Buckwheat pancakes with fruit or applesauce (natural, no sugar added)

Lunch

  • Minestrone or vegetable soup with yogurt and berries
  • Lentil soup with a small pumpernickel roll and an orange
  • Veggie sandwich on whole grain pita with salad, low fat vinaigrette  
  • Green salad with chickpeas, low fat vinaigrette, 1 slice whole grain bread with reduced fat regular or soy cheese
  • Veggie burger with tomato and lettuce on whole wheat bun and vegetable soup

Dinner

  • Tofu stir-fry with spinach, broccoli, and bean sprouts over ½ cup of brown rice
  • Pasta (cooked to al dente) with vegetables and tofu, green salad with vinaigrette
  • Chickpea and eggplant stew over couscous
  • Hearty black bean soup with green salad
  • Tofu or salmon with steamed greens (i.e., spinach, kale, rapini) and couscous

Snacks

Hummus and raw vegetables (i.e. celery, bell peppers)

Small handful of trail mix

Celery or banana with 1 tsp natural peanut or almond butter

Orange or cherries and 10 unsalted almonds

3 cups plain air-popped popcorn

About Renee Hughes:

Renee Hughes holds a Master of Health Science in...


Renee Hughes

Location:  Mississauga, CA

Renee Hughes is a nutrition communications specialist currently living in Mississauga, Ontario. She holds a Master of Health Science in Nutrition Communication from Ryerson University in Toronto. Her research interests include eating disorders, body image, and...