Eat Smart Guide

Use this “handy” guide to get a handle on the right portion sizes and some of the foods that will promote glycemic response control and weight management success.

1. Lean Protein

• Essential for maintaining lean muscle mass. 
• Recommended Portion Size: 1 Palm
• Poultry: chicken, turkey breast (low sodium), eggs, egg substitutes, duck breast
• Meat: beef (lean cuts), roast beef (low sodium), pork (lean), lamb, venison 
• Seafood: fish, lobster, crab, clams, mussels, tuna canned in water, octopus, calamari
• Dairy: cheese (low fat), milk (low fat or skim), yogurt/Greek yogurt (nonfat plain), cottage cheese (low fat)
• Vegetarian Options: tempeh, tofu, soy protein, edamame, nuts, lentils, beans (pinto, red, black, kidney, white), peas (split, blackeyed), chickpeas (garbanzo beans) and other legumes 

2. Fibre-Rich Fresh Fruits & Vegetables

• For key phytonutrients, vitamins, minerals and fibre.
• Eat more vegetables. Keep fruits to 1-2 portions a day. 
• Recommended Portion Size: 2 Fists
• Vegetables: Artichokes, asparagus, bean sprouts, broccoli, cabbage, carrots (raw), cauliflower, celery, cucumber, dark leafy greens, eggplant, green beans, jicama, leeks, mushrooms, okra, peas, peppers, radishes, tomatoes, zucchini
• Fruits: Apples, apricots, berries, cherries, grapefruit, grapes, kiwi, melons, nectarines, oranges, papaya, peaches, pears, pineapple, plums, strawberries, tangerines, watermelon 

3. Good Carbohydrates

• The body’s preferred source of fuel and vital for energy.
• Recommended Portion Size: 1 Fist
• Bread: whole grain breads and corn tortillas
• Whole Grains: barley, buckwheat, couscous, bulgur, tabouli, long grain brown rice, oatmeal, whole grain cereals, quinoa, spelt, rice (basmati, brown, wild), whole grain pasta 

4. Drinks

• Water, or other natural teas, coffee, flavored water, carbonated water
• Avoid sweetened beverages and sodas

5. Condiments

• Use sparingly and choose low sodium options.
• Vinaigrettes, wine sauces, herbs and spices (such as oregano, parsley, basil), garlic, onions, ginger, lemon zest, soy sauce, salsa, Worcestershire sauce, dijon mustard, horseradish, wasabi, lemon and lime juice, sauerkraut, pickles, hot sauce, salad dressing (low calorie), olive oil, balsamic vinegar, ketchup

All the best, and CHEERS to eating well!