Super Nutrition at Home
Breakfast
8 ounces tomato juice
2 poached eggs
2 slices of 7-grain toast (dry)
½ cup low-fat cottage cheese
or
5-egg omlette (1 whole, 4 whites)
1 ½ cup cooked oatmeal
½ cup skim milk
8 ounces water, decaf coffee, or tea
or
6-egg omlette (2 whole, 4 whites)
or 1 cup low-fat cottage cheese
2 slices of toast or 2 pancakes
1 piece of fruit or syrup
8 ounces water, decaf coffee or tea
In place of 1 slice of bread, either one of the following can be chosen
· ¾ cup ready-to-eat unsweetened cereal
· ½ cup cooked cereal
· ½ bagel, pita or English muffin
· 1 tortilla
· ½ cup cooked pasta
· 1/3 cup cooked rice
· 1/3 cup cooked beans
· 1 small potato
In place of 1 medium egg, select one of the items below
· ¼ cup creamed cottage cheese or ricotta
· 1 ounce veal
· 1 ounce ground beef
· 4 ounce tofu (soybean curd)
The fruits below have approximately the same number of carbohydrate grams, though they differ in terms of glycemic index rating, and may be used interchangeably:
½ banana
½ grape fruit
1/3 cantaloupe
15 small grapes
2 tablespoonse raisins
1 small apple, peach, orance or pear
½ cup orance, apple or grapefruit juice
Lunch
4 ounces tempeh with lettuce and tomato
1 whole grain hamburger bun or 1 pita pocket
1 piece of low-glycemic index fruit or salad
1 large salad(lettuce, tomato, cucumber etc. with 2 teaspoons dressing)
2 ounces chicken, turkey, seafood or 2/3 cup low-fat cottace cheese
1 piece of low-fat glycemic index fruit
1 large sliced apple
Sprinkle with 1 tablespoon granola
4 ounces Albacore tuna in water
1 tablespoon canola mayonnaise
2 rye crisp crackers
3 cups Romaine lettuce
2 tablespoons fat-free Italian dressing
1 large kiwi
The low-glycemic fruits include
Apples Oranges Pears Grapes Grapefruit Plums
Peaches Straberries
Limit bananas and dried fruits
Dinners
6 ounces baked or broiled halibut or sole
2 cups cooked low-glycemic vegetables
1 cup cooked pasta or 3-4 little red potatoes
1 large dinner salad with 1 tablespoom salad dressing
5 ounces skinned chicken breast or lean beef
1 large baked potato or 1 ½ cups cooked pasta
1 cup cooked low-glycemic vengetables
6 ounces soy tempeh for stir fry
1 cup broccoli or snow peas
1 cup zucchini or cabbage
½ red or green pepper
1 cup cooked brown rice
Vegetables that may be substituted for one another, without affecting the carbohydrate balance of the mean include:
½ cup cooked green beans ½ medium artichoke
½ cup cooked asparagus(Spinach) ½ cup cooked beets
½ cup cooked summer squash ½ cup cooked greens
1 cup raw or ½ cup cooked carrots ½ cup cooked sprouts
Low-glycemic vegetables include
Broccoli Eggplant Sprouts Cauliflower Asparagus Artichoke
Green beans Cucumber Zucchini Cabbage Celery Spinach
Lettuce Tomato
Limit carrot, corn and peas.
1 tablespoon of salad dressing has the same fat value as
1 teaspoon butter
5 large or 10 small olives
10 large or 20 small peanuts
6 almonds
2 whole walnuts
1 tablespoon sunflower seeds
1/8 medium avocado
2 teaspoons shredded coconut
1 tablespoon cream cheese
For a low-glycemic dinner, try the following
Lean protein includes:
Skinned turkey, chicken, all frozen and fresh fish, low-fat cottage cheese, run canned in water, veal chops and roasts, lean pork, egg whites, beef,
Snacks
1 plain low-fat yogurt
1/3 cup low-fat cottage cheese with either 1 apple, 1 orange, 1 pineapple ring, or 2 Ry-Krisp crackers
1 high-protein muffic
1 tablespoon peanut butter on celery
Posted by consoleart 