CM Banana picada com
1 fatia de bolo simples
salpicado com canela e
1 c sobremesa de mel
FMUSP
(Break: Uvas rosadas)
ALMOÇO
Salada: Alface, Vagem, Limão, Semente de girassol, Farelo de fibras, Azeite EV, Queijo minas, tâmaras
Prato principal: Arroz thai com farelo de fibras, Feijão preto, Mandioca frita, Queijo minas,Frango assado
This is it!
CONSULTÓRIO
Diabetes Superfoods
(your list of the top 10 diabetes superfoods)
All of the foods have a low glycemic index or GI and provide key nutrients that are lacking in the typical western diet such as calcium, potassium, fiber, magnesium, and vitamins A (as carotenoids), C, and E. There isn’t research that clearly points to supplementation, so always think first about getting your nutrients from foods.
1. Beans - are very high in fiber giving you about 1/3 of your daily requirement in just a ½ cup and are also good sources of magnesium, and potassium. They are considered starchy vegetables but a ½ cup provides a great amount of VEGETABLE protein.
2. Dark green leafy vegetables like spinach, collards (couve), kale (repolho verde crespo) – are so low in calories and carbohydrates and rich in antioxidants nutrients, you can’t eat too much.
3. Citrus fruit – grapefruit, oranges, lemons and limes . . . pick your your daily dose of soluble fiber and vitamin C.
4. Sweet potatoes – a starchy vegetable packed full of vitamin A and fiber. Try in place of regular potatoes for a lower GI alternative.
5. Berries... blackberries, blueberries, strawberries, cranberries... or another variety are all packed with antioxidants, vitamins and fiber. You might eat the fruit with light, non-fat yogurt
2. Dark green leafy vegetables like spinach, collards (couve), kale (repolho verde crespo) – are so low in calories and carbohydrates and rich in antioxidants nutrients, you can’t eat too much.
3. Citrus fruit – grapefruit, oranges, lemons and limes . . . pick your your daily dose of soluble fiber and vitamin C.
4. Sweet potatoes – a starchy vegetable packed full of vitamin A and fiber. Try in place of regular potatoes for a lower GI alternative.
5. Berries... blackberries, blueberries, strawberries, cranberries... or another variety are all packed with antioxidants, vitamins and fiber. You might eat the fruit with light, non-fat yogurt
6. Tomato ... no matter pureed, raw or in a sauce, it shares vital nutrients like vitamin C, iron, vitamin E.
7. Salmon and fish high in omega-3 fatty acids – but never breaded and deep fat fried.
8. Whole grains like pearled barley and oatmeal are a source of fiber and potassium. Go after th germ and bran of the whole grain 'cause it contains all , avenanthramides (only on oats), folate and much more.
9. Nuts – provide key healthy fats along with hunger management. Other benefits are a dose of magnesium and fiber. Some nuts and seeds, such as walnuts and flax seeds (linhaça), also contain omega-3 fatty acids.
10. Fat-free milk and yogurt - good sources of calcium and vitamin D.
***and DON´T FORGET TO HYDRATE YOURSELF VERY OFTEN ALONG THE DAY WITH PURE WATER!!!
7. Salmon and fish high in omega-3 fatty acids – but never breaded and deep fat fried.
8. Whole grains like pearled barley and oatmeal are a source of fiber and potassium. Go after th germ and bran of the whole grain 'cause it contains all , avenanthramides (only on oats), folate and much more.
9. Nuts – provide key healthy fats along with hunger management. Other benefits are a dose of magnesium and fiber. Some nuts and seeds, such as walnuts and flax seeds (linhaça), also contain omega-3 fatty acids.
10. Fat-free milk and yogurt - good sources of calcium and vitamin D.
***and DON´T FORGET TO HYDRATE YOURSELF VERY OFTEN ALONG THE DAY WITH PURE WATER!!!
BOTECO FERRAZ
