Improve Your Nutrition
From The Ground Up

March 9th, 2010 . Posted in Food and Nutrition, Recipes | No Comments »
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Improve Your Nutrition From The Ground Up is the theme for National Nutritiom Month (NNM) – the nutrition education and information campaign created annually im March by the American Dietetic Association. The campaign focuses attention on the importance of making informed food choices and developing sound eating and physical activities habits.  

The New York State Dietetic Association started the month long celebration by participating  in the International Restaurant and Food Show. The highlight of this event was the food demo where I had the pleasure of working withChef Marc Anthony Bynum, the executive chef of Venue 56, Happaugue , New York.  

The Art and Science of Creating Healthy Diabetes Friendly Soul Food Recipes was the result of  my collaboration with Chef Marc Anthony, who developed recipes for my new book The African American Guide To Living Well With Diabetes.  

 Enjoy a few pictures from the event followed by the delicious braised cabbage recipe created by Chef Marc Anthony.  

Let The Show Begin!

Testing Induction Oven

Chef Marc Anthony Is on

Finished Cabbage & Working On Chicken

Chicken Crostini with Braised Cabbage

Now it’s your turn to make Braised Red Cabbage! 

You’ll need: 

¼ cup blended Oil 

1 small red onion sliced  

1 small granny smith apple (cored and sliced)  

¼ cup brown sugar  

1 pound red cabbage  

1 ounce red wine vinegar                                                                                 

1 cup red wine  

1 cup orange juice  

1 stick cinnamon  

Here’s what you do:  

1. Heat oil in pan on stove top, add red onion and sweat till  

     translucent, add brown sugar till caramelized, then add apples  

     and deglaze with vinegar.  

2. Bring to a boil then add red wine, orange juice and cinnamon  

     stick. Let simmer for 5 minutes.  

3. Add cabbage to mixture and let cook on the stove top for  

     10 minutes. Then cover with foil and place in 350* oven for  

     20 minutes till tender and remove, adjust seasoning and serve.  

Serving size 1 cup,  140 calories, 15 grams carb                            

 Makes 8 servings   

Not So Fast – Especially With Diabetes

January 28th, 2010 . Posted in Food and Nutrition | No Comments »
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                After Mardi Gras—also known as Fat Tuesday—folks in Louisiana tend to fast during the Lenten season. Muslims fast from sunup to sundown for the entire month of Ramadan. Many Christian religions call for it when there’s a need to reinforce spiritual discipline or put a situation under concentrated prayer. Some people like to fast in the spring and fall, just as a way of “cleansing” and preparing for a new season.         

                Fasting—refusing food and sometimes drink for a specified period of time—is a commendable discipline, but it’s one you have to be very, very careful about if you have diabetes. Fasting comes with major risks for people with diabetes, including:

  • Hypoglycemia, a drop in blood sugar due to decreased food intake
  • Hyperglycemia, a blood-sugar spike that can happen when you aren’t taking as much medicine or when you begin to eat again after the fast
  • Diabetic ketoacidosis, a reaction to insulin reduction and /or poor control diabetes prior to the fast
  • Dehydration and thrombosis due to decreased fluid intake during fast.

                People with type 1 diabetes who experience poor glycemic control face the greatest risk of complications associated with fasting. You’ll have less risk of complications if your diabetes is well controlled; treated with metformin, thiazolidinediones, or diet alone; and if you are otherwise healthy.

                No matter what, if you choose to fast it should be thoroughly and carefully planned with your primary-care doctor and appropriate members of your diabetes dream team. To avoid exacerbating your condition, follow these general guidelines:

  • Talk to your doctor prior to going on the fast to determine your individual risk factors and need to adjust your medication dosage and schedule while you’re fasting. Ideally you’ll schedule this assessment 1 to 2 months before you plan to fast.
  • Discuss the fast with your spiritual leader. Because you have a health condition, you may be able to modify your fast in a way that meets your health objectives as well as your spiritual ones.
  • You and your family should be aware of what to do in case you have a medical crisis. Know the signs and symptoms of hyperglycemia and hypoglycemia. Your fast should stop immediately if your blood glucose levels exceed 300 mg/dl or drop lower than 70 mg/dl. Also learn the appropriate treatment of hyperglycemia and hypoglycemia, including use of glucose tablets, glucose gels or glucagon injections.
  • Wear a medical alert bracelet and keep emergency contact numbers in an obvious place—your wallet, in your car, under I.C.E. (in case of emergency) on your cell phone contact list.
  • Monitor your blood glucose more frequently during a fast.
  • Slow your workout. Too much exercise can lead to hypoglycemia. Type 1 diabetes patients may experience hyperglycemia.
  • Plan your “break fast” carefully.  Many people break a fast with high-carb, high-fat foods. Avoid doing that. Continue your usual well-balanced meal plan after the fast.

Are Your New Year’s Resolutions SMART?

January 10th, 2010 . Posted in General Diabetes | No Comments »
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          If you’re like most people, you ushered in the New Year a few pounds heavier and with feelings of guilt, frustration and even a little depression. And those with diabetes might have blood glucose levels that are out of control. “I can’t believe I let this happen” you think, as you struggle to put on those slacks that just won’t zip up. Your second thought is about resolutions. You resolve to eat better, exercise more, lose some weight and get your diabetes under control.

          But as you rush into those resolutions, be careful not to fall into what many health professionals call resolution dissolution. One survey suggests that 70 percent of people keep their New Year’s resolutions into February and only 20 percent maintain their resolutions into June or longer. People who fail at keeping New Year’s resolutions fail because they make them too broad. If you bite off more than you can chew, you’re likely to get frustrated–and frustration is the first step toward giving up. Instead you need to break your big goal down into smaller “bites” – more do-able steps that will gradually lead to success.

          You should also make sure your goals are smart – or S.M.A.R.T.                                                                                                             

S.M.A.R.T. is a commonly used acronym that stands for specific, measurable, attainable, reasonable and timely—and helps you determine whether your goals are realistic and reachable.

Specific—A specific goal will provide answers to the following:

  •   Who is involved?
  •   What exactly do I want to accomplish?
  •   Where will the action take place?
  •   When?
  •   Which conditions are needed to accomplish this goal?
  •   Why do I want to accomplish this goal?

For example, “control my diabetes” is a general goal. “I will check my blood sugars two hours after each meal at least three days per week,” is more specific.  It’s also easier to measure than a broad, complex goal.

 

Measurable—Define goals you can measure. A measurable goal will provide answers to how much? how many? how will I know when the goal is accomplished? The better able you are to assess your progress, the better you can track your progress.   “If you say, I will work out for 30 minutes three times weekly,” you’ll be able to measure your progress just by marking the calendar.

 

Attainable—Your goal should be something you feel you have a chance at accomplishing. It may take some effort to reach, of course, but the goal shouldn’t be extreme. If you set the bar too high, you are setting yourself up for failure. Say, for instance, you tell yourself, “I will check my blood sugars before and two hours after each meal every day for the next six months.” That means that if you miss one occasion of checking your blood sugars over the next six months you will feel that you’ve failed.  A more attainable goal may be, “I will check my blood sugars two hours after each meal at least three days per week.

 

Realistic—A realistic goal is one based on your current situation. How much time do you have to devote to it?  Do you have everything you need to enable you to succeed? Is it flexible enough that it allows for unexpected changes in your routine?  “I will exercise weekly on Monday, Wednesday and Friday at 7 p.m.” is not a flexible goal. What happens if you have to go to a meeting and can’t work out at 7 o’clock on Wednesday?  Build some flexibility into your commitment. “I will work out three times weekly for 30 minutes” is both flexible and realistic.

 

Timely—A goal should have a starting point and an ending point, with enough time in between in which to realistically achieve the goal. The reason for a start date is obvious; you’ve got to start sometime. But the end date is important, too.  If your goal is to lose 10 pounds, you want to give yourself enough time to do it.  In this case, trying to do it too quickly will be unhealthy—and, again, you may be setting yourself up for failure and the disappointment that comes with it.     

          Don’t give yourself too many goals at once; it can be overwhelming to make that much change. Instead, select those that you feel ready to address or that are most important, and work on them. It may be that you start with only one or two goals.  When you’ve met them, you can always add more.

10 Great Holiday Eating Tips

December 13th, 2009 . Posted in Food and Nutrition | No Comments »
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Enjoy family and exchanging gifts!

Enjoy family and exchanging gifts!

Some experts say as much as 5 pounds can be gained between Thanksgiving and New Year’s Day. Other experts believe that for most people the bigger challenge is the weight gain between New Year’s Day and Thanksgiving. But I think everyone can agree that the holiday season brings many more opportunities to over indulge. These 10 tips are designed to help you get through the holiday season sensibly – with everything intact – blood pressure, cholesterol, and blood sugar. Oh, and of course your weight!

1. Socialization is calorie free: First and foremost, remember to enjoy other aspects of the holidays, such as socialization with family and friends, the spirit of the season, exchanging gifts, and holiday decorations.

2. Enjoy traditional holiday foods: Depriving yourself of special foods or feeling guilty when you enjoy them isn’t part of a healthy eating strategy. Forget the “all or nothing” mindset and enjoy small portions of the food you really want.

3. Be selective: Choose to eat new foods or traditional holiday food rather than waste calories on everyday foods, like mashed potatoes or broccoli.

4. Plan ahead: Eat a small snack about 1 hour before you go to a party so you don’t arrive too hungry.

5. Step away from the appetizers: Upon arrival at the holiday party, place appetizers on a plate instead of picking on foods here and there. You’ll be less likely to overindulge!

6. Drink to your health: Instead of a second glass of eggnog for 300 calories try sparkling water, seltzer or diet soda. Caution with champagne, wine and alcoholic drinks . They are high in calories and can cause unexpected low blood glucose levels.

7. Scan the buffet: Before you make your food choices scan the entire buffet. Choose small portions of food you really, really want. Often just a taste will satisfy cravings.

8. Slow down: Concentrate on eating slowly by putting the fork down between bites and savoring the taste and companionship during the meal. Eating slowly can also help you to stop eating before you feel bloated and stuffed.

9. Look your best: When you look good, you feel good. And when you feel good, you’re less likely to seek comfort in food.

10. Burn it up and bring it down: Balance the food aspect of the party with games or other fun activities. Plug in the Wii for a game of tennis or take a walk after the meal. Invite family and friends to participate. Physical activity will burn extra calories and help reduce high blood glucose levels after the meal.

American Diabetes Month-Eat Healthy

November 1st, 2009 . Posted in Food and Nutrition | No Comments »
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0595380514.qxdNovember is American Diabetes Month, so now is a good time for everyone to look at food habits that may be affecting their health. For those recently diagnosed as having diabetes, or for those who have a family history that may contribute to developing diabetes, changing eating habits can be the most challenging aspect of diabetes self-management–particularly for those who eat foods popular in the American South and the Caribbean. 

Every day there are difficult choices to make that will affect your blood sugar levels and your health, but diabetes can be more manageable if these 10 Tips are followed:                                                                                                           

  10 Tips for Eating Soulfully and Healthfully with Diabetes 

1.     Buy more fresh fruits and vegetables. A diet rich in potassium may help to maintain healthy blood pressure. Bananas, cantaloupe, apricots, oranges, plantains, sweet potatoes, beet greens, white potatoes, tomato products, lima beans, and spinach are all rich in potassium.

2.     Increase Fiber by choosing whole grain breads and cereals.  For a healthy diet, eat at least 3 servings of whole-grain products per day. Brown rice, buckwheat, oatmeal, whole-wheat bread and, of course, corn bread are good sources of fiber.

3     Eat more poultry and fish. Try lean ground poultry instead of ground beef. Fish contain healthy oils, so choose fish frequently instead of meat. Yes, whiting and porgy are included – but not deep fried!

4     Remove skin and fat from poultry and meats before cooking. Avoid high cooking temperatures or searing meat. High heat locks in the fat.  Moderate cooking temperatures help to reduce the fat.

5.     Use low fat cooking methods. Broil, bake, stir fry or grill food instead of frying. When eating out, avoid foods described as buttery, batter dipped, crispy, with gravy or with cheese sauce.

6     Get rid of the salt pork. Try seasoning greens with smoked turkey, low-salt chicken or vegetable stock instead of salt pork.

7.     Use less salt, more pepper, herbs and seasoning. Eating less salt helps control high blood pressure. Read the nutrition facts label and choose foods with less than 5 percent daily value for sodium.

8.     Slow down and chew. Eating slowly can actually help you eat less and loose weight. Put your knife and fork down between each bite and chew your food at least 20 times before swallowing.

9.     Eat the correct amount of food. Not weighing and measuring your food? Try the plate method. Make ¼ of your plate starch, ¼ of your plate meat or protein and fill the other half with vegetables.

10.     Practice mindful eating. Take time to look at what you’re eating. Notice the colors, textures and aroma of the food. How does this food fit into your meal plan? Notice the portions. Finally, think about how hungry you are. Now decide how much you really need and enjoy!

Don’t try to make these changes all at once and don’t be discouraged if you can’t follow all the tips all the time. Small gradual changes work best and tend to last. Aim to follow one tip each week until the list has been mastered. Start today toward the goal of eating soulfully and healthfully to control or possibly prevent diabetes.

These tips are adapted from my book, Eating Soulfully and Healthfully with Diabetes. The book includes Exchange List and Carbohydrate Counts for Traditional Foods from the American South and Caribbean. This comprehensive guide provides nutrition information and carbohydrate-counts for foods that African Americans who suffer from diabetes don’t want to (and don’t need to) give up. My goal for writing Eating Soulfully and Healthfully with Diabetes is to encourage African Americans to prepare and enjoy traditional ethnic fare while maintaining normal glucose levels and healthy food intake.  The book includes complete nutritional information for name-brand products that don’t appear elsewhere, such as Allen’s, Glory, and Zatarains. The book is available at bookstores nationwide, online or by calling 1-800-288-4677.

Diabetes: Why the “Mental” Matters

October 4th, 2009 . Posted in General Diabetes | No Comments »
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Stressed_picnik

The daily-ness of chronic disease can leave you feeling overwhelmed, powerless and exhausted. And on some days, you may find that those feelings are more challenging than the physical symptoms. Those are the days when you have to search for inspiration, for discipline, for hope. Your physical diagnosis may require certain care, but you have to be in the right frame of mind with the right intention of spirit to care for yourself properly, consistently and wisely.

If you’re reading this post, you or someone you care about has been diagnosed with diabetes. That means a doctor has already told you what you need to do to take care of yourself. Depending on you, your doc’s communication skills and the specifics of your case (and everybody’s diagnosis is different) you may have come away with some pretty straightforward instruction. I can handle this, you think. And you can.

But one day you’ll have a particularly difficult day at work, and you’ll come home exhausted. Though you know exercise is good for you and helps you keep your glucose low, you just won’t feel up to going out for a jog or stopping at the gym.

Or maybe you’ll find yourself a little stressed out by some family drama.  If there’s one thing that sooths your nerves, it’s a little bit of chocolate-chip ice cream—and you just happen to have some in the freezer, so you take out the carton and a spoon and enjoy a sweet, creamy frozen dinner.

Then Thanksgiving will come around, a time when your whole family gathers for a mini family reunion. After you feast on Uncle Bud’s deep-fried turkey, candied yams, macaroni and cheese, collard greens with ham hocks, good old-fashion cornbread and three kinds of cake, you’ll sit around the table talking, laughing, reminiscing—and absentmindedly nibbling at the leftovers. Time will fly by and you will have forgotten all about your insulin and checking your blood glucose.

Christmas will come with gifts and goodies. It will be too cold to jog in January. April 15 will roll around and you’ll crunch away tax-time stress with bags of chips. You’ll nibble too many rich hors d’oeuvres at a wedding, or accept too thick a slice of birthday cake at a party. You’ll forget your glucose monitor when you go on vacation. And day-by-day, decision-by-decision, you’ll be handling your diabetes, alright. But you won’t be handling it well. And before you know it, your diabetes will be handling you.

You heard the doctor. You know you should watch your diet, get daily exercise and monitor your glucose. And you have the best intentions. But unless you are extremely disciplined and dedicated to taking care of yourself, there are going to be times when your mental state or your emotional life will interfere with doing what you know your body needs.  In fact, even the most conscientious person will have lapses.

We’re only human, after all. 

But because you’re human—and you happen to be a human with a chronic condition—you have to do everything you can to support yourself in taking care of your diabetes. That’s why, if you want to live long and live well with diabetes, you can’t just address it as a physical condition. You have to take a mind, body and spirit approach.

How are you supporting yourself in taking care of your diabetes?

Green Carts in New York City

September 6th, 2009 . Posted in Food and Nutrition | No Comments »
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Farmers_Market_2_picnikYes, it’s true. New York City is going green – with Green Carts. What are they? Green Carts are a convenient way to bring, affordable, healthy food like fruits and vegetables to low-income neighborhoods in New York City.

I say hooray!! This is really great news – especially when more than half of adult New Yorkers are either overweight or obese. It is well documented that overweight and obesity increases a
person’s risk of developing many conditions, including diabetes, high blood pressure, high cholesterol, cancer, and heart disease.

Poor neighborhoods have higher rates of obesity and more deaths due to diabetes and heart disease than more affluent neighborhoods. About 13% of adults in East Harlem and 12% in Central Harlem have diabetes, compared with 9% of adults citywide and only 3% on the Upper East Side (a wealthier neighborhood next to East Harlem).

There are two main reasons for more obesity in low-income neighborhoods: fewer safe places to exercise and less access to healthy food, including fresh fruits and vegetables. The availability, price and quality of food in the immediate neighborhood has a strong impact on a persons’ diet.
If McDonalds is readily available and offering a dollar meal – well the reality is, that’s where many people will spend their limited resources.

Good news is these Green Carts will provide low-income neighborhoods with fresh fruits and vegetables that are convenient, affordable and of good quality.

For those of you living in New York with an entrepreneurial spirit you can become a Green Cart Vendor. Applications are being accepted now through October 3, 2009. Just click here for more information.

Farmers_Market_picnikNew York City farmers markets are another great way for low-income families to get locally grown fresh fruits and vegetables. The farmers market season in New York is July 1 – November 15, 2009. During that time for every $5 a person spends using EBT (Food Stamps) at a participating farmers market they will receive a $2 Health Buck to spend on fruits and vegetables. This is also a great way to encourage the purchase of fruits and vegetables and promote farmers markets too. Just click here to find participating farmers markets in New York City.

Farmers markets are a great way for anyone to go green and enjoy locally grown seasonal fresh fruits and vegetables. When we eat green we help the environment and ourselves. To find out what’s in season near you just use the food finder below. To find a farmers market in your area just click hear.

What’s Fresh Near You

Find out what’s fresh and ripe where you live, right now.

Information courtesy of NRDC, www.nrdc.org

Where Do You Go For Reliable Nutrition Information?

August 18th, 2009 . Posted in Food and Nutrition | No Comments »
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With over 70,000 members, the American Dietetic Association (ADA) is the nation’s largest organization of food and nutrition professionals. ADA serves the public by promoting optimal nutrition, health and well-being.

Where do you go for reliable nutrition information? To participate in the poll just click on the person or item of your choice. You can also add an alternate choice in the “other” box.

Don’t forget to click “vote.”

If you already consult with a registered dietitian, you can rest assured you’re receiving reliable nutrition information. For those of you who are not…well check out the top 10 reasons why you should.

Top 10 Reasons to Consult with a Registered Dietitian

1.You have diabetes, cardiovascular problems or high blood pressure.
An RD serves as integral part of your health-care team by helping you safely change your eating plan without compromising taste or nutrition.

2. You are thinking of having or have had gastric bypass surgery.
A registered dietitian will help you learn to eat again. Since your stomach can only manage small servings, it’s a challenge to get the right amount of nutrients in your body. An RD will work with you and your physician to develop an eating plan for new needs.

3. You have digestive problems.
A registered dietitian will work with your physician to help fine-tune your diet so you are not aggravating your condition with fried foods, too much caffeine or carbonation.

4. You’re pregnant or trying to get pregnant.
A registered dietitian can help make sure you get nutrients like folate, especially during the first three months of pregnancy, lowering your newborn’s risk for neural tube or spinal cord defects.

5. You need guidance and confidence for breastfeeding your baby.
A registered dietitian can help make sure you’re getting enough iron, vitamin D, fluoride and B vitamins for you and your little one.

6. Your teenager has issues with food and eating healthfully.
A registered dietitian can assist with eating disorders like anorexia, bulimia and overweight issues.

7. You need to gain or lose weight.
A registered dietitian can suggest additional calorie sources for healthy weight gain or a restricted-calorie eating plan plus regular physical activity for weight loss while eating all of your favorite foods.

8. You’re caring for an aging parent.
A registered dietitian can help with food or drug interaction, proper hydration diets for hypertension and changing taste buds as you age.

9. You want to eat smarter.
A registered dietitian can help you sort through misinformation; learn how to read labels at the supermarket; discover that healthy cooking is inexpensive, learn how to eat out without ruining your eating plan and how to resist workplace temptations.

10. You want to improve your performance in sports
A registered dietitian can help you set goals to achieve results – whether you’re running a marathon, skiing or jogging with your dog.

To locate a registered dietitian in your area just click here .

Eating Soulfully and Healthfully

August 9th, 2009 . Posted in Recipes | No Comments »
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Changing eating habits can be the most challenging aspect of diabetes self-management–particularly if you eat Soul Food.

Candied yams, collard greens, fried chicken, macaroni and cheese, fried catfish, black eyed peas, chitlins, pigs feet, lima beans with ham hocks are just a few of the many dishes of the cuisine when prepared in traditional ways can be laden with fat, saturated fat, cholesterol, sodium and calories.

The good news is that by tweaking your recipes with “a little more of this and a little less of that” you can enjoy traditional ethnic fare, without sacrificing your taste buds with bland boring food that’s supposed to be good for you.

Bacon drippings can be replaced with olive or canola oil. Fat cuts of pork can be replaced with smoked turkey and the right blend of spices can easily reduce the sodium.

Use the recipes below as the basis for your own healthy soul food. Don’t forget, cooking soul food is all about creativity and spontaneity in the kitchen. So just go for it!

Bon Appétit

 

fried-catfish

 Cornmeal Crusted Catfish

 Serves 4

1/2 cup cornmeal

1/4 cup crushed pecans

1 teaspoon paprika

1 1/2 teaspoons garlic powder

2 teaspoons minced onion

1/2 teaspoon black pepper

1 teaspoon salt

3 tablespoons low-fat mayonnaise

2 tablespoons apricot preserves or fruit spread

1 pound catfish fillets

 1. In small bowl, mix together cornmeal,  pecans, paprika, garlic powder, onion, pepper  and salt.

2. Heat medium nonstick skillet over medium heat until hot.

3. Pour in cornmeal mixture, cook and stir about 3 minutes or until cornmeal begins to brown.

4. Transfer to shallow bowl or platter and set aside.

5. In small bowl or cup mix together mayo and apricot preserves. Brush on both sides of catfish fillets. Dredge fillets in toasted cornmeal mixture.

6. coat medium skillet with nonstick cooking spray. Place skillet on medium-high heat until hot. Reduce to medium heat.  Add fillets. Cook until browned; turn. Cook until browned and cooked through.

Nutrient Information: Calories 289, Total Fat 16 g, Saturated Fat 3 g, Protein 19 g, Carbohydrate 18 g, Cholesterol 57 mg, Dietary Fiber 1 g, sodium 500 mg.

  CollardGreensCroped.picnik                                                                  

Collard Greens with Smoked Turkey

Makes 10 (1-cup) servings

1 (4-ounce) smoked turkey leg or turkey ham

2 Pounds collard greens

4 cups reduce-sodium chicken broth

2 tablespoons minced garlic

2 teaspoons onion powder

Pinch red pepper flakes

Black pepper to taste

Vinegar to taste

1. Spray large soup pot or Dutch oven with cooking spray.

2. Heat over medium heat until hot.

3. Add turkey leg and cook for 2 – 3 minutes, turning occasionally.

4. Add all other ingredients and cook 2 ½ hours, stirring occasionally. 

Nutrient Information: 68 Calories, Total Fat 1 g, Saturated Fat <1 g, Protein 7 g, Carbohydrate 3 g, Cholesterol 12 mg, Dietary Fiber 2 g. Sodium 190 mg

How to Eat Breakfast When You Have Diabetes

August 2nd, 2009 . Posted in Food and Nutrition, Recipes | No Comments »
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 I was recently interviewed by Julie Deardorff  of the Chicago Tribune for an article on How to Eat Breakfast. Julie says that unlike other meals, breakfast is unique because  it can set the tone for your entire day — for better or for worse. This is particularly true when you have diabetes.

Eating the right portions of healthy food is critical. If your breakfast is too large (especially carbohydrates) or too small you can send your blood glucose on an endless rollercoaster. To avoid blood glucose highs and lows aim to eat about the same amount of food each day. The following breakfast suggestions provide 45 – 60 grams of carbohydrate. You may need to adjust the portion sizes for your personal carbohydrate needs.

BREAKFAST

BananaDay 1
3/4 c. Cheerios – 15 carbs
1 c. skim milk – 12 carbs
1 small banana (4 oz) – 30 carbs
coffee/tea unsweetened – 0 carbs
Total 57 grams carbohydrate

Day 2
1 c. oatmeal – 30 carbs
1/2 c. skim milk – 6 carbs
1/4 c. blueberries – 5 carbs
1 slice whole grain toast – 15 carbs
1 tsp. margarine – 0 carbs
coffee/tea unsweetened – 0 carbs
Total 56 grams carbohydrate

Day 3
1/4 c. scrambled Egg Beaters - 0 carbs
1 toasted whole-grain English muffin – 30 carbs
1 tsp. margarine – 0 carbs
2 tsp. sugar-free jelly – 0 carbs
3/4 c. pineapple cubes (in own juice) – 15 carbs
coffee/tea unsweetened – 0 carbs
2 tbsp. skim milk in coffee/tea – 0 carbs
Total 45 grams carbohydrate

Day 4
3 oz. turkey sausage patty – 0 carbs
1/2 oz. low-fat cheddar cheese – 0 carbs
1 small whole grain bagel (2 oz) – 30 carbs
1 small orange (6 -1/2 oz) – 15 carbs
coffee/tea unsweetened – 0 carbs
Total 45 grams carbohydrate

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