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