Here’s a day of typical meals on a low-GI diet, taken from The Low GI Diet Revolution, one of many books that outlines the approach. Portion sizes have been estimated for a dieter on a 1,500-calorie plan.
1 slice whole-grain bread with 2 tbsp. peanut butter
4 oz. orange juice
4 oz. pears
2 slices rye bread
4 slices roast beef
1 tbsp. horseradish
1 oz. reduced-fat cheddar cheese
8 whole-grain crackers
1 medium apple
4 oz. whitefish fillet
2 baby new potatoes
1 cup baby spinach
4 oz. yellow squash
1 tbsp. lemon juice
8 oz. low-fat yogurt
Here’s a breakdown of the nutritional content of a day’s meals for a dieter following a typical low-GI approach, alongside recommendations from the government’s 2010 Dietary Guidelines for Americans.
The nutrition information provided below reflects a day of meals as recommended by The Low GI Diet Revolution. Portion sizes were estimated for a dieter on a weight-loss plan that provides slightly fewer calories than what’s recommended; your calorie level can be higher or lower. Nutrition data were calculated with ESHA Food Processor, a nutrition analysis program.
|Saturated||7%||Less than 10%|
(total except as noted)
19-30: 28 g.
31-50: 25 g.
51+: 22 g.
19-30: 34 g.
31-50: 31 g.
51+: 28 g.
|Sodium||2,227 mg.||Under 2,300 mg., under 1,500 mg. for 51+|
|Potassium||1,482 mg.||At least 4,700 mg.|
19-50: 1,000 mg.
51+: 1,200 mg.
|Vitamin B-12||1.6 mcg.||2.4 mcg.|
|Vitamin D||16.4 mcg.||15 mcg.|
Recommendations apply to adults 19 and older except as noted. Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms. Because of rounding, protein, fat, and carbohydrate content may not add up to 100 percent.
Last updated by Kurtis Hiatt | January 02, 2013
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