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- Eat every 3-4 hours AND always combine carbohydrates and protein.
This will allow a gradual rise and fall in your blood sugar levels
and help you avoid peaks and valleys in your energy levels.
- What is a carbohydrate? ---Starches and Sugars. It is probably
a carb if it comes from the ground. (Exceptions: Milk and Yogurt
are carbs that don’t come from the ground because of the
high sugar content.)
- What is Protein? ---An easy way to remember is if it swims,
walks, flies, or has a face. (Plus tofu, but it takes 1 pound
of tofu to equal the amount of protein in 4 oz. of meat.)
- Your dinner should include lean protein, such as, salmon, tuna
in oil, or parmesan cheese. This will sustain your blood glucose
(blood sugar) overnight.
- All other meals should include very lean protein, such as,
egg whites, chicken, and tuna in water.
- Avoid medium and high fat protein, such as, pork chops and
regular cheddar cheese.
- Avoid carbohydrates with more than 20% sugar. (Example: On
a food label the total carbohydrates = 30g, sugar = 10g. 10 is
greater than 20% of 30, so this is not a good choice.)
- Avoid Juice! Too many calories and too much sugar. If you do
drink juice, choose “no sugar added” or “unsweetened.”
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Program
