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breakfast
aim for 1-2 carb choices + a source of protein
u iedae s
1 orange
• ¾ cup poha/upma
¾ cup oatmeal OR ¾ cup dalia 2 tsp vegetable chutney
2 tbsp chopped walnuts & almonds ¾ cup low fat plain yogurt
1 cup skim milk
breakfast smoothie with
¾ cup plain low fat yogurt 1 cup plain greek yogurt
g u i d e | dmi ae ba el t pe sl a| nsnu ir n
Fruit
diabetes | survival guide
Vegetables
(3 servings/day)
(1/2 the plate)
1 apple/orange/peach
½ banana • choose non starchy vegetables more often
1 cup blueberries • salads
1 cup melon • raw, boiled, grilled, steamed, roasted, etc
½ cup mango/papita
1 guava
In general:
Women should aim to have 2-3 carbohydrate choices for lunch & dinner
Men should aim to have 3-4 carbohydrate choices for lunch & dinner
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