Okay, so I know I haven’t posted much in the past week… But that’s because I’ve been working to create and refine a menu of healthy, low glycemic index foods broken down by categories: veggies, fruit, beans & grains, lean protein, and healthy fats. When Michelle, the nutritionist, first presented the multiple lists of low GI foods, it was overwhelming. She issued me a challenge: find a way to understand the information so that I could apply it.
And off I went to meet the challenge head-on. I synthesized data received directly from Michelle along with handouts from two books she used as reference. I placed the data in a “take-out menu” design so that it looked fun and it would be easy to take with me to the grocery store or out to eat.
Here’s the targets that Michelle gave us: 55% complex carbs, 27% protein, 18% fat by calories. By plate portion, shoot for 1/2 veggies, 1/6 lean protein, 1/6 fruit, 1/6 grain. As far as I can tell, it’s fine to substitute more fruits & veggies for the grain section. Also, I tend to eat a fair amount of beans and lentils, which qualify as both a lean protein and a complex carb, so I get to use 1/3 of the plate for the bean dish. 🙂 Think hummus & veggies or yogurt and berries w/ flax seed meal.
So here’s the low glycemic menu for all to enjoy! I hope you find it as helpful as I have!
Low Glycemic Takeout Menu
Click here for the .pdf file: