LOW BLOOD SUGAR EATING PLAN

General Instructions

1. Eat 6 small meals a day with a protein (meat, poultry, fish, egg, cheese) in each meal; meals every 3 hours.
2. Supplement diet with vitamin B complex
3. Decide on proper weight; weigh yourself each morning and adjust food 
proportions accordingly.
4. Do not smoke.
5. Fruit with meals only, Protein at each meal.
6. Label reading:  sugar should not be in the first 5 ingredients.  Avoid sugars and hidden sugar (honey, etc.).
7. Exercise:  1 hour after a meal.

	
FRUITS
(with meals only)

Suggested

Unsweetened fresh or water-packed canned fruits as follows:  apples, pears, peaches, melons, apricots, bananas, cherries, cranberries, dates, figs, grapes, pineapple, plums, prunes. Eat oranges and grapefruit in moderation.


Avoid

Fresh, canned or frozen fruits that have been prepared with sugar.  Candied dried fruits.



MEATS, POULTRY, FISH, EGGS AND CHEESE

Suggested

Broiled, baked or roasted lean meat or poultry.  Fish five times per week. Cottage cheese, part skim string cheese. Include one egg three times per week.

Avoid

Fried and boiled meats.  Delicatessen meats. Fried eggs.


FATS

Suggested

Cottonseed oil or soft margarine.

Avoid

Butter.

VEGETABLES

Suggested

Asparagus, broccoli, Brussels sprouts, cabbage, Celery, cucumber, kohlrabi, spinach, turnips, Onions, lettuce, mushrooms, escarole, eggplant, Green pepper, beet greens, endive, radishes, sauerkraut, string beans, tomatoes, watercress, squash, parsley.

Avoid

Vegetables packed in sugar sweetened liquid.


BREADS - TOTAL 3 SLICES PER DAY

Whole wheat, whole rye, whole rye crackers, muffins, hot breads, brown rice crackers.


BEVERAGES

Suggested

2 cups fat free milk daily.  Powdered nonfat milk. Weak tea, decaf coffee.

Avoid

Coffee, tea, chocolate, cocoa, soda, carbonated beverages, alcoholic beverages.


DESSERTS (at meals)

Suggested

Custards, fresh fruit, cheese, junket.

Avoid

Cakes, pies, cookies, candy, ice cream.


MISCELLANEOUS

Suggested

Vinegar, herbs, all spices except celery salt and garlic salt, mustard, 
pickles.  Good sweeteners:  Frozen fruit concentrate (thawed), Stevia, Barleymalt, etc.

Avoid

Sugar, molasses, honey, pretzels, popcorn, potato Chips, chewing gum, 
Nutrasweet, Aspartame, fructose, manitol, sorbitol, rice syrup, etc.



SAMPLE MENU FOR ONE DAY

6:00 a.m.
Breakfast

Toast
No fruit or juice
1 - 2 oz. cheese or egg or lean meat
8 oz. 1% or nonfat milk

10 a.m.
Snack

Yogurt (sugar free)
1 oz. whole wheat crackers

(See below for other snack suggestions).

12 noon
Lunch

Sandwich with 2 oz. meat
1 piece of Fruit
Milk

3 p.m.

1 oz. Lowfat or Skim String cheese
1 slice bread or 1 oz. crackers

5:30 p.m.

4 oz. lean meat
Vegetable
Fruit
Starch (spagetti, rice, bread)

10 p.m.

Starch (cereal or crackers)
Milk
Yogurt (sugar free)



Snack Suggestions:

1 oz. Skim cheese or meat or 1 Tbsp. Sugarless peanut butter
1 oz. Bread, crackers or pasta

hypoeatingplan.doc