13. • A main dish poor in fat and rich in proteins
14.
15. Carbs with low index
• Low GI : most fruits and vegetables ,
legumes/pulses, some whole, intact grains,
nuts, fructose, kidney beans, beets, chick peas
• High: white bread, most white rice, corn
flakes,
16. • Serve a easy to make fruit salad.
• Eat the skins of apples , pears , potatoes
• Buy 100% whole grain breads instead of refined
white bread.
• Add more vegetables to your stews or soup.
• Choose bran muffins instead of chocolate chip
muffins.
• Snack on nuts, which are rich in fiber .
• Eat oatmeal or oat cereals for breakfast.
• Served baked beans as a side dish.
17.
18. • A main dish poor in fat and rich in proteins
• High fibre diet
• No bad fat
• Carbs with low index
• Always drink beverages without sugar