Low GI Lunch
March 16, 2009 by admin
Filed under Low GI Meals
Of all your low gi meals, lunchtime sets the scene for your energy levels for the remainder of the day. Avoid mid afternoon sluggishness by investing a few extra minutes into a well- planned, wholesome, low glycemic lunch to give you all the energy you need to get you through the day.
Plan ahead … When preparing dinner the night before, cut up a few extra vegetables and set them aside for the next day’s lunch. Invest in a few, well-sealed food containers for any evening meal leftovers, which you can enjoy for lunch over the next couple of days.
Another investment is a small, good quality thermos. If you’ve made a big batch of soup for dinner the previous night, heat it up in the morning, pop it in your thermos, and there’s nothing nicer (or quicker) on a cold winter’s day.
Just a little planning takes the worry out of preparing lunches in the mornings when time is often already tight. It’s also much cheaper and healthier than buying your lunch each day.
Try these great Low GI Lunchtime suggestions:
• Homemade soups-vegetable, lentil, split pea, minestrone, or barley, with rye toast or a wholegrain roll.
• Open sandwiches made with lean meats and fresh vegetables on whole-grain wheat, rye, pumpernickel, or pita bread
• Veggie burger with lettuce, tomato, onion, and pesto on a wholegrain bun
• Mixed green salad with grilled chicken and vinaigrette dressing
• Vegetable quiche, sliced tomatoes and fruit
• Wholegrain muffin with nut butter and natural yoghurt with fruit
• Tuna and salad filled wholemeal pita pockets and fresh fruit
• Boiled egg, mixed vegetable sticks with hommous
• Baked beans with wholegrain toast and avocado
• Sushi
• Falafel in pita bread with salad vegetables
• Salads made with beans and nuts
• Warm chicken salad with lots of salad vegetables
Foods to Avoid:
• White bread or wholemeal sandwiches and rolls
• Fat laden, pies, pasties, sausage rolls
• Hot chips
• Sugary snacks
• Sugar laden pastries, buns, donuts, cakes
• Mayonnaise and high-fat dressings
• Full-fat yoghurts and desserts
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Low GI Dinner
March 16, 2009 by admin
Filed under Low GI Meals
Low GI Dinners – Enjoy the many low-glycemic possibilities available! Invest in a great low GI cookbook with lots of mouthwatering pictures, or get inspired with a few of the suggestions we’ve listed.
Consider making double batches when cooking and then freeze half for an easy low gi meal another night. Also, rather than eating up all the leftovers, keep some aside for lunches.
Keep in mind portion, sizes too. Is it really necessary to go back for seconds? Or thirds? If you feel comfortably full, stop there! Or have some more vegetables or fresh fruit to finish off instead.
If you can, do your best not to eat your evening meal too late at night. Studies have shown that eating late in the evening can cause a restless night’s sleep. That means no late night “snacks” either!
Try some of these Easy Low GI Dinner Ideas:
• Chicken/tofu stir fry with vegetables & brown rice
• Vegetable frittata and salad
• Salmon steak, quinoa and vegetables
• Grilled steak & salad or steamed vegetables
• Roasted vegetable lasagna and salad
• Chick pea/lentil & vegetable curry with brown rice
• Tuna & vegetable casserole with salad
• Warm chicken/turkey/lean beef salad
• Falafel with fresh salad vegetables in a wholemeal pita bread
• Chilli bean or lentil casserole with brown rice and salad
• Chicken/tofu stir fry with vegetables & brown rice
Foods to Avoid:
• Chips, mashed or baked potatoes
• Refined breads and pizza bases
• Ready made pre-packaged meals
• Takeaway meals
• Fatty meats, sausages and meat patties
• Instant or white rice (other than basmati)
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