FOODS TO AVOID

1. Sugar-Sweetened Beverages
2. Trans Fats
 margarine
 speanut butter
 spreads
 creamers
 frozen dinners.
 In addition, food manufacturers often add them to crackers, muffins
and other baked goods to help extend shelf life.
3. White Bread, Pasta and Rice
4. Fruit-Flavored Yogurt
5. Sweetened Breakfast Cereals
6. Flavored Coffee Drinks
7. Honey, Agave Nectar and Maple Syrup
8. Dried Fruit
9. Packaged Snack Foods
10. Fruit Juice
11. Fried foods
12. Fat free and low fat foods
13. full-fat dairy

FOODS TO EAT
1.Green leafy vegetables
 Bell peppers
 Broccoli
 Brussels sprouts
 Cabbage
 Carrots (1 baby carrot has about 1 gram of carb)
 Cauliflower
 Celery
 Cucumber
 Eggplant
 Greens (spinach, kale, collards, etc.)
 Mushrooms
 Okra
 Onions, garlic, scallions, leeks
 Radishes
 Snow peas, sugar snap peas
 Tomatoes
2. Fruits
 LOW GI AND GL
o Apples
o Avocados
o Bananas
o Berries
o Cherries
o Grapefruit
o Grapes
o Kiwi fruit
o Nectarines
o Orange
o Peaches
o Pears
 o Plums
o Strawberries
 MEDIUM GI
o Honeydew melon
o Figs
o Papayas
o Pineapples
 HIGH GI
o Dates (high GL)
o Watermelon (low GL)
3. Whole grains
 Whole-grain bread
 Brown rice
4. Fatty fish (kahit tilapia pwede ren siguro hehe)
 Salmon
 Mackerel
 Sardines
 Albacore tuna
 Herring
 Trout
5. Beans

How to Read a Nutrition Facts Label

Serving size. All information about nutrients and so forth on the label is based on
this specific number, so if you eat a larger serving of a given food, you’ll be getting
more of the calories, nutrients, and other ingredients than are listed.
Amount per serving. The information on the left side of the label tells you the
total of the different nutrients in one serving of the food. Use these numbers to
compare labels of similar foods.
Calories. If you’re trying to lose weight, you’ll want to pay special attention to this
number: Keeping your total number of calories within a limit that will allow you to
burn more than you eat is key to shedding pounds.
Total carbohydrate. The number of carbohydrates in a food is a key
consideration, especially if you’re counting carbs. All carbs are not created equal;
fortunately, nutrition facts labels reflect that. Just below the total grams of carbs
you’ll find a breakdown of how many carbs are from sugar and how many are
from fiber. What’s more, as part of the FDA’s updated labeling rules (described
above), total grams of added sugar will be required on labels. This way it will be
possible to differentiate between sugar that occurs naturally in foods like yogurt
and fruit and sugar that’s added during processing to foods like cookies, candy,
and soda.
Fiber. Fiber is the undigestable part of plant foods. Research shows that
increasing the amount of fiber in the diet can help control blood sugar (as well as
cholesterol and triglyceride levels). Although the Academy of Nutrition and
Dietetics recommends women eat a minimum of 25 grams of fiber per day and
men eat 38 grams per day, the ADA suggests that people with diabetes could
benefit from getting even more—up 40 grams of fiber per day.
Total fat, saturated fat, trans fat, and cholesterol. Total fat tells you how much
fat is in one serving of the food. This is further broken down into the amount of
each type of fat a food contains, allowing you to differentiate between foods rich
in healthy fats and those that contain high quantities of unhealthy fats.
Sodium. Although sodium does not impact blood sugar, it can affect blood
pressure. What’s more, most people get more than the recommended 2,300
grams or less. Often you can taste the salt in a particular food, such as bacon, but
many contain hidden sodium, which is why it’s helpful that nutrition facts labels
are required to list how much sodium is in a given food.
Ingredients list. These are organized with individual ingredients listed in order by
weight in descending order. In other words, the sooner an ingredient appears on
the list, the more of it the food contains. It’s a good place to look for heart-
healthy olive, canola, or peanut oils and whole grains.
Percent Daily Values (%DV)? The Percent Daily Value for a given nutrient tells you
what percent of that nutrient the food provides if you were on a 2,000 calorie per
day diet.
Net carbs. This term (and similar ones) have no legal definition from the FDA, nor
are they used by the ADA. Rely on the information in the Total Carbs listing and
ignore