GI ratings

Fruits, Vegetables, Beans, Nuts and Seeds

Fruits and vegetables come in a rainbow of colors and contribute vitamins, minerals and antioxidants. For maximum health benefits, eat at least five to seven servings of fruits and vegetables daily, from at least three different colors. The greater the variety of colors, the greater the range of nutrients and antioxidants likely to be found. Beans, nuts and seeds complement the diet adding protein, fiber and minerals.
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Glycemic rating

Utilized in some popular diets, the glycemic index and glycemic load are basically research tools. Whereas, the glycemic index (GI) indicates how fast a carbohydrate-containing food is digested and how much it causes blood glucose to rise (glycemic response), the glycemic load (GL) is more complete in that it also takes into account the amount of available carbohydrate in a serving size. Some foods that have a high GI may have a lower GL.
Fruits, vegetables and beans are rich sources of healthy carbohydrates, including dietary fiber. Certain fruit and vegetables may vary in their ranking dependant on the variety, season and degree of ripeness.
A good general guideline is to regularly consume fruits, vegetables, beans and other complex carbohydrates. With fruits, starchy vegetables, beans, nuts and seeds, a low GI/GL ranking does not automatically suggest free reign on portion sizes. Similarly, a high ranking does not suggest total elimination of the food, since all fruits and vegetables contain essential nutrients.
Glycemic rating for selected fruits, vegetables, beans, nuts and seeds

Slower Acting Carbohydrates (Low GI and Low GL)	Fast Acting Carbohydrates (Higher GI and High GL)
These foods are more slowly digested and absorbed, and may help maintain more even blood glucose levels. Use these foods regularly, but for weight control, watch portion sizes. Examples: Fresh fruit: apples, avocados, bananas (firm/under-ripe), cherries, grapefruit, grapes, olives, oranges, peaches, pears, plums Vegetables: sweet corn, yam Dried beans, peas, lentils Nuts and seeds	These foods more rapidly raise blood glucose levels, particularly when eaten in larger portions. Eat in moderation. Examples: Fresh fruit: ripe bananas, cantaloupe Dried fruit: dates, figs, raisins Vegetables: white potato, parsnips

>> Net Carbs: The term 'net carbs' is intended to specify the amount of carbohydrate in a product that will impact blood glucose levels. Be aware though that this is a marketing tool – a low net carb content does not automatically imply that the product is low in calories or fat. It is still important to observe portion control.
Net carbs = total carbs minus dietary fiber, minus sugar alcohols.

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Fruit

Fresh fruits are rich in vitamins A and C, potassium, antioxidants, and low in calories when consumed in normal amounts. However, too much fruit can contribute to weight gain. It is best to mainly eat fruit as fresh fruit rather than as juice. The fiber content and the need to chew fills the stomach and gives a feeling of satiety.
As with other foods, consider portion size.
Weigh fruits to get an accurate idea of portion size and calories.

>> Canned and Bottled Fruit: Select brands packed in fruit juice, not syrup. Measure ½ cup serving size.
>> Dried Fruit: Limit quantities as the sugars and calories are concentrated. Weigh portions.

>> Fruit Juice: Juicing removes the fiber, skin and concentrates fruit sugars and calories. And because there is no chewing action required, it becomes all too easy to consume large volumes of juice and excess carbohydrates and calories. Generally speaking, glycemic index and glycemic load are higher in juice than in the whole fresh fruit. It is better to quench your thirst on water.
Labeling regulations require "fruit juice" to contain 100% juice. Fruit punch, fruit drink and fruit cocktails have as little as 5-25% fruit juice, and contain added sugars for sweetness, making them higher in calories and less nutritious. Avoid juices with added sugar or high-fructose corn syrup. Juices with added calcium can provide useful amounts of calcium (100-300 mg).

Examples of 100% Juices:

Examples of Fruit Drinks with as little as 5% juice and that are heavily sweetened with sugars:

Some juices and juice products have supplementary protein and other nutrients, adding extra nutrients but also extra calories. Be mindful that although it may be tempting to consume the entire product at once, a 16 fl. oz bottle represents two servings – double the amounts on the nutritional label.
Specialty juice comparison chart

Juice	Per Serving Size	Calories	Fat	Carbs	Protein
Carrot Juice	½ bottle, 8 fl. oz	80	0	13g	2g
	1 bottle, 16 fl. oz	160	0	26g	4g
Trader Joe's, Dairy Free, Green Protein	½ bottle, 8 fl. oz	160	0.5g	35g	6g
	1 bottle, 16 fl. oz	320	1g	70g	12g

>> Smoothies: The original smoothie was a healthy drink made from a blended base of fruit and ice. However, since then, many renditions have included frozen yogurt or ice cream, adding many more calories and carbohydrates, and making it more of a milk shake versus a healthy smoothie. Large sizes (24 fl oz) from juice bars can contain 400-800 calories.
>> Fruit toppings: Fruit can make a colorful and tasty garnish/topping for entrees or side dishes, such as: fruit salsa, pineapple slice on a burger, fruit kabob beverage garnish, lemon/orange/lime slices in water, and lemon curd.

Mango Salsa – a tasty topping to 'spice' up a simple meal

>> Dessert Tip: Serve fruit as a dessert, with 1-2 tablespoons of yogurt and/or low-calorie gelatin as a topping.

Fruit Salad – an excellent dessert or snack. Can top with 1-2 Tbsp lowfat yogurt and/or low-calorie jello

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Vegetables

Vegetables are ideal for the calorie-restricted diet. As a group, they are low in calories and fat, and are good sources of vitamins A, B, C, folic acid, iron, magnesium and antioxidants.
Choose from the vast array of fresh vegetables in season, from your supermarket, health food store, farmer's market or even your own garden.
When purchasing frozen vegetables, select plain vegetables, avoiding added butter and high-fat sauces. With canned vegetables, watch the added salt, which can be high in some products – simply drain and rinse with water; or look for low-sodium brands with no added salt.
Avocados contain no cholesterol and are an excellent lower fat spread as an alternative to regular butter and fat spreads. Their healthy fats and fiber can help to lower blood cholesterol. Portion size is ¼ medium avocado.


For weight control, limit starchy vegetables, such as corn and potatoes. Avoid french-fried potatoes, regular potato salad, and vegetables made in butter, cream or sauce.

Frying adds fat! The greater surface area of potato exposed to fat or oil, the higher the fat content.
Whole potato 3 oz, nil fat, 65 cals
Roast potato 3 oz, 5g fat, 155 cals
Fries large, 3 oz, 12g fat, 220 cals
Fries small (French fries), 3 oz, 15g fat, 265 cals
Potato chips/crisps 3 oz, 30g fat, 450 cals

>> Soups and Stir-fry: Soups and stir-fry are a good way to incorporate vegetables into everyday meals. Whether fresh or leftover vegetables, these meals can be prepared in a short period of time for maximum taste and health benefit. Choose lowfat brands, and cook with little or no oil, or use no-stick cookware.
>> Cooking Suggestion: Do not overcook vegetables – to retain maximum food value, flavor and color, cook until just tender. Ideally, steam, pressure-cook or microwave. Minimal water should be used for maximum vitamin retention. To vary the flavor, vegetables may be cooked with a little added wine, unsweetened fruit juice or stock. Herbs also add flavor.

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Salsa

>> Salads: For successful salads, select lowfat or fat-free salad ingredients and salad dressings. Whether making your own salad, ordering off the menu or salad bar, choose salads with a variety of vegetables, avoiding deli-style salads prepared with high-fat dressings and ingredients. Portion size is also important.
Taco salad can be very high in calories and fat, particularly when purchased and when the taco shell is consumed (such as Taco Bell Taco Salad with salsa and shell: 830 calories, 42g fat, 73g carbs). If making the salad at home, select extra lean ground meats, drain the fat, use lowfat cheese/toppings, and use a small portion of tortilla chips instead of a taco shell.

When making your own salad, consider combinations of different colors, flavors and textures within the salad. Vary the size and shape of the salad vegetables and make sure that they are cold, crisp and well drained. Combine ingredients together just before serving. Do not sprinkle salt on vegetables before serving, as this will cause the greens to go limp. Salads can be a meal in itself – by adding foods such as meat, chicken, cheese, eggs, lentils or beans.

Roasted/Grilled Veggies – these look nice and healthy but can contain lots of oil

Salad comparison chart

Per Salad Serving	Calories	Fat	Carbs
Caesar Salad, classic, 1 cup	200	14g	15g
Coleslaw, traditional, ½ cup	150	8g	18g
Garden Salad, no dressing, 1 cup	35	0	8g
Greek Salad, 1 cup	120	10g	7g
Nicoise Salad, 1 cup	450	32g	18g
Pasta Salad, ½ cup	160	8g	16g
Potato Salad, with mayonnaise, ½ cup	170	10g	17g
Tabouli, ½ cup	150	6g	22g
Three-Bean Salad, ½ cup	80	5g	9g
Waldorf Salad, with mayonnaise, ½ cup	160	12g	12g

>> Salad Dressings: Drowning a salad with regular high-fat dressing will add more calories and fat than the salad itself. For example, two tablespoons of regular Thousand Island or high-oil Italian dressing adds up to 130 calories and 12g fat. And if you use a ¼ cup ladle, these calories and fat will double. Be sure to use light or fat-free varieties that are a fraction of the calories and fat of regular salad dressings.
Salad dressings comparison chart

Per 2 Tbsp (1 fl oz)	Calories	Fat	Carbs
Blue Cheese: Regular	150	16 g	2 g
***Light/reduced fat	80	8 g	1 g
Caesar: Regular	140	14 g	2 g
***Light/reduced fat	50	5 g	0.5 g
French: Regular	130	11 g	5 g
***Light/reduced fat	50	3 g	4 g
Italian: Regular	130	11 g	3 g
***Light/reduced fat	70	7 g	2 g
***Fat-free	10	0	2 g
Ranch: Regular	180	18 g	3 g
***Light/reduced fat	90	8 g	3 g
Thousand Island: Regular	130	12 g	5 g
***Light/reduced fat	50	4 g	3 g

>> Salad Dressing Tip: Ask for salad dressing to be served on the side. Request low-calorie dressings. To minimize amounts of regular dressing used, simply dip your fork into the dressing, then into the salad.
>> Vegetable Juice: As with fruit juices, it takes many whole vegetables to make one glass of juice. Vegetable juices are generally low in calories, but lack fiber and can be high in carbohydrates. Although nutritious, portion size is vital for weight control. Tomato-based juices tend to be high in salt and sodium. If this is a concern for you, look for low-sodium or no-added-salt brands. Be aware that vegetable juices labeled as "cocktail" may contain as little as 5% juice.
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Beans

Beans and legumes are good sources of dietary fiber, protein, complex carbohydrates, vitamins and minerals, and are low in fat. Dried beans, peas and lentils are slower acting carbohydrates – more slowly digested and absorbed, hence, they help maintain more even blood glucose levels.

They can be served as the main dish or added to a recipe as a meat extender.
Soybeans can be incorporated into the diet as beans, tofu, tempeh, soy milk, soy yogurt, soy cheese and prepared tofu foods (examples: veggie patties and veggie balls). As discussed in the lesson on eggs and meats in Week Three, tofu is a versatile meat substitute. Hummus, made from chickpeas and olive oil, complements pita bread or vegetables, but watch the portion size due to the extra fat calories.
> > Snack Meals: Some packaged lunch/snack meals-on-the-go can make meals quick and easy. When evaluating a product the serving size listed on the label may not equal the amount that you would actually consume, so you may need to calculate in any extra servings consumed. For instance, in the Athenos Traveler, the product appears to be designed as a meal-for-one, but the nutritional label indicates that the product contains 2.5 servings (1 serving: 140 calories, 5g fat, 19g carbs. Full container is 2.5 servings: 350 calories, 12.5g fat, 47.5g carbs).

Most people would consume this entire meal on-the-go. However, the label states that it contains 2.5 servings = 2.5 times the calories, fat and carbs listed on the label

>> Cooking Suggestions: If cooking beans/legumes "from scratch", soak them in water overnight; the next day, drain the foamy water. This will remove much of the gas from the end product. Continue by covering the soaked beans with fresh water and cook until done.

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Nuts and seeds

Nuts and seeds are good sources of protein, vitamins, minerals, healthy fats and anti-oxidants. Like beans, nuts and seeds contain slower-acting carbohydrates, but due to the high fat content, it is important to limit quantities for weight control.
Nuts and seeds greatly contribute to the nutritional value of vegetarian diets and meatless meals. Nuts and seeds can be included in small portions, in recipes or eaten as snacks.