Hi, I just have some list of foods you want to consider when you go to groceries. It is also important that you know what's in it you are eating. Take care.
Safeway Tour The BASICS
Synopsis: reduce
1.processed carbohydrates: white flour, white rice, white bread, canned meals
2. red meats
3. saturated fats / trans fats
Shopping cart: Fill-er up
3/4
o whole grains
o fruits
o vegetables
1/4
o protein
o dairy
Shop the perimeter
Definitions
Carbohydrate: string of sugars
Glycemic Index: how fast a carb will raise your blood sugar
Glycemic Load: total impact of carb on blood sugar (GI X carbs / 100 = GL)
glucose GI = 100, GL = 10; fructose GI =19, GL = 2)
glucose = gasoline your cells burn
insulin = key to let glucose into cell to burn, fat storage hormone
Glycemic Scale:
100-70 = high
69-56 = moderate
55 0 = low
Benefits of low GI:
decrease triglycerides
decrease chronic heart disease
decrease hunger
increase releasing fat
increase insulin sensitivity
GOOD CARBOHYDRATES (40-50%) = LESS PROCESSED = SLOWER Absorption
1. Quantities:
70-80% Desirable
20-25% Moderate
5% Least
2.Types
Vegetables: all good except potatoes
Potatoes: (GI=88, GL = 16). Switch to
o new potatoes (GI=57)
o yams (GI=37)
o sweet potatoes (GI=61)
3. Fruits: natural = good. High GI fruits (cantaloupe watermelon) eat with low GI meal
Caution: fruit juices (orange canned juice GI = 57, GL = 15)
example: apple GI =40, GL =6; apple juice GI=40, GL =12
4. Breads
Caution:
o whole wheat (GI=77, GL=9)
o white (GI = 70, GL= 10)
o table sugar (64)
o bagels (GI=72, GL= 25)
Low GI breads
o Rye kernal (GI=41, GL=5)
o Ezekiel = sprouted breads; NO FLOUR
o Sourdough (GI=52, GL =10)
o Pumpernickel (whole grain) (GI = 51)
EAT LESS breads
o One piece of bread instead of two
o Open faces sandwiches
**if you buy bread, look for whole wheat which has more protein + fiber + nutrients
5. Cereals
Old fashinoned oats (GI = 49)
Muesli, toasted (GI = 43)
Kellog's A Bran Buds with Psyllium (GI = 45)
Kellog's Special K (GI = 45)
Kellogs Frosted Flakes (GI = 55)
6. Pastas
Caution: Enriched = processed + stuff added back in
Look for whole wheat + protein + fiber
Portion size = fist
PROTEINS (20-25%)
GOOD proteins should also contain the good fats
o Nuts
o Avocados
o Olives
o Beans
o Soy
o Legumes
o Fishsalmon, trout, tuna, sardines, mackerel
o Fowl without skin
o Red meatget it lean
BAD proteins:
o Saturated fats
o Marbled red meats
FATS (25-30%)
Good fats: vegetables = liquid
o Polyunsaturated (parking spaces for hydrogen):
Essential fatty acid
Load up on
Omega 3 = linoleic acid: need moreflaxseed oil (dark bottle, cold pressed
raw almonds NOT ROASTED
lowers cholesterol and LDL
o Monounsaturated (one parking space for hydrogen, don't have to list)
Oleic acid in olives, olive oil, almonds, pecans, canoloa oil, avocados cashews, hazelnut,
macadamia nuts
Lower LDL
Keeps arteries supple
Olive oil associated with decrease in breast cancer, strong antioxidant so LDL don't
oxidize = inflammation of arteries
Bad fats:
o Saturated
no hydrogen parking spaces
solid
animal / dairy
o Trans = not natural, done to make liquid fats into solid
Role of fats:
o Cholesterol: made by liver or from animal / dairy
o Regulate flexible and rigidity of cell membranes
o HDL (high density lipoprotein): carry cholesterol and triglycerides to liver
o LDL (low density liproprotein): carry cholesterol and triglycerides from liver to other cells.
LDL only bad once it has been oxidized
o When cell docks are full, excess LDL chol and trig continue to circulate in blood
o Decrease Omega 6 and increase omega 3
READING FOOD LABELS:
1. Keep Saturated fats to under 10% total calories(Committee on Diet and Health; Understanding Nutrition,
Eighth edition, Whitney & Rolfes,1999)
2. Look for fiber and protein in grains, pastas, tortilla shells
3. Sugars with fructose (lower GI)
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