| 1 Serving - 50 grams Carbohydrate | |||||||||
| Carbohydrates: | |||||||||
| Highly Recommended: (Can have large quantities) | |||||||||
| Brassicas: (Broccoli, Cauliflower, Cabbage, etc) | |||||||||
| Non-starchy, fibrous: Zucchini, Yellow squash, peppers, tomato, celery, | |||||||||
| cucumber, onion, garlic, asparagus, green beans, mushrooms, etc.) | |||||||||
| Any dark green leafy types (spinach, kale, romaine, escarole, endive, etc) | |||||||||
| Sprouts | |||||||||
| Carrots | |||||||||
| 1 Serving = | |||||||||
| Recommended, Starchy Carbohydrates but portion carefully: | |||||||||
| 1 cup | Corn | ||||||||
| 1 cup | Sweet Potato | ||||||||
| 1 cup | Brown and Wild rice | ||||||||
| 2 slices | Whole Wheat Breads | ||||||||
| 1 cup | Whole Wheat Pastas (cooked) | ||||||||
| 1 cup | Oatmeal | ||||||||
| 1 cup | Beans and Legumes | ||||||||
| 1 cup | Barley | ||||||||
| 1 lb | Berries (Strawberries, Blackberries, Blueberrys and raspberries recommended) | ||||||||
| Variable | Melons | ||||||||
| 2 med | Tree and Citrus Fruits | ||||||||
| 1 cup | Fat Free Yogurt (=1/2 carb-1/2 protein) | ||||||||
| 1 cup | Fat Free Milk (=1/2 carb-1/2 protein) | ||||||||
| 1 cup | Any Starchy Vegetable (particularly the richly colored types) | ||||||||
| 2 cups | Any Sugary Fruit (Tropical fruits, cherries, etc) | ||||||||
| 1 oz | Whole Grain Cereal - High Fiber, Low Sugar | ||||||||
| Sweeteners - Carefully Use | |||||||||
| 3 Tbsp | Honey - Raw (YUM!) | ||||||||
| 3 Tbsp | Rice, Barley or other extracted syrups | ||||||||
| Avoid or in limited quantities: | |||||||||
| White Potatoes | |||||||||
| Non-Fiber Cereals | |||||||||
| Any sugar foods or foods containing corn syrup | |||||||||
| White flour poducts | |||||||||
| Alcohols | |||||||||