The Power Of Five

These portions contain roughly 5 grams of carbohydrates. Food groups are arranged in the general order in which they should be added.

Vegetables

3/4 cup cooked spinach 1/2 cup red peppers 1 medium tomato 2/3 cup cooked broccoli 8 medium asparagus 1 cup cauliflower 1/3 cup chopped onions 1/2 California avocado 2/3 cup summer squash

Dairy

5 ounces farmer's cheese or pot cheese

5 ounces mozzarella cheese

1/2 cup cottage cheese

2/3 cup ricotta cheese

1/2 cup heavy cream

Nuts and Seeds 1 ounce of:

macadamias (approximately ten to twelve nuts) walnuts (approximately fourteen halves) almonds (approximately twenty-four nuts) pecans (approximately thirty-one nuts) hulled sunflower seeds (three tablespoons) roasted shelled peanuts (approximately twenty-six nuts)

1/2 ounce of cashews (approximately nine nuts)

Fruits 1/4 cup blueberries 1/4 cup raspberries 1/2 cup strawberries 1/4cup cantaloupe, honeydew

Juices

1/4 cup lemon juice 1/4 cup lime juice 1/2 cup tomato juice

Convenience Foods

You can select from the variety of convenience foods (bars and shakes are the two most available), but be sure to determine the actual number of digestible carbohydrate in any particular product (see Chapter 8, page 77).

Berry Boosters

Berry Boosters

Acai, Maqui And Many Other Popular Berries That Will Change Your Life And Health. Berries have been demonstrated to be some of the healthiest foods on the planet. Each month or so it seems fresh research is being brought out and new berries are being exposed and analyzed for their health giving attributes.

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