Feel free to take your own notes
Muesli and cereal
Avoid:
- Pre-mixed muesli, which often contains sugar, raisins, and dried fruit
- All types of processed grains, such as cornflakes, wheat puffs, oat flakes, etc.
Instead, buy:
- Cereals and grains made from 100% whole grains and containing no more than 5 grams of sugars per 100 grams.
Dairy and Juice
Avoid:
- Sweetened fruit yogurt
- Juice
- Dairy products sweetened with sugar
- Sweet-flavored cottage cheese
- Sweet-flavored Kesella
- Fruit soups
- Risifrutti
Instead, buy:
- Plain yogurt and low-fat yogurt.
- Feel free to make your own fruit and/or vegetable juice.
- Low-fat milk, preferably skim milk
- Kesella: Natural
Pasta and rice
Avoid:
- Jasmine rice
- Sticky quick bread
- Quick Macaroni
- White pasta
- Noodles
- Powdered milk
Instead, buy:
- Whole-grain rice
- Uncooked rice
- Brown basmati rice
- Whole-grain pasta
Flour and sugar
Avoid:
- White wheat flour
- White sugar, granulated sugar
Instead, buy:
- Whole wheat flour
- Coarse flour
- Oat/wheat bran
- Fructose
Fruit and jam
Avoid:
- Canned fruit
- Dessert made from powder
- Regular sweetened jam and marmalade
Instead, buy:
- Fresh fruit
- Ingredients for homemade desserts. Use whole wheat flour, ground nuts, fruit sugar, and soy flour
- Jam and marmalade with low sugar content or sweetened with fruit sugar.
Beverages
Avoid:
- Soft drinks
- Beer
- Juice
Instead, buy:
- Mineral water, preferably flavored
- Tea
- Coffee
Fast food
Avoid:
- Ready-made meals and pizza
- French fries
- Halved potatoes, potato croquettes, etc.
- Products that have been deep-fried during preparation
Instead, buy:
- Vegetables and berries
- Healthy herbs that provide a boost of antioxidants
- Fresh meat and fish products
Example of a meal plan with lower-quality carbohydrates
Anna, 35, eats a normal diet, is interested in health issues, exercises 2–3 times a week, and is of normal weight.
She experiences fluctuations in her blood sugar levels throughout the day.
An example of Anna's daily menu:
Breakfast: Yogurt and Kellogg’sK-
Snack: Tea or coffee
Lunch: Today’s pasta dish at the restaurant and salad
Snack: Coffee/tea and 1 apple
Dinner: Macaroni and meatballs with lingonberry jam
Evening snack: Pear
Why does Anna experience mood swings? What advice would you give her?