Sample Menu for Reactive Hypoglycemia
Sample menu
The following sample menu provides ideas on how to plan meals and snacks to help prevent reactive hypoglycemia.
This is a guide only. The amount of food that you need each day depends on your age, gender, and activity level. Use Canada's Food Guide to choose the number of servings you need from each food group and to help you plan your meals.
General Eating Guidelines
- Eat small meals every three hours (about five to six times per day).
- Choose lower glycemic index carbohydrates, eat higher fibre foods and have protein with each meal.
- Avoid or limit added sugars and sweet foods like juice, sugary drinks, candies, jam, honey, syrups and sweet desserts.
- Avoid caffeine if it causes you to have symptoms of low blood glucose.
- Limit alcohol to moderate amounts. Limit alcohol mixed with pop or other sweetened drinks.
Sample Menu
| Breakfast | |
|---|---|
| Sample 1 | Sample 2 |
Oatmeal with ground flax seed, pecans and cinnamon Blueberries or diced apples Low fat milk Water, or decaffeinated coffee or tea |
Poached egg Whole grain pumpernickel bread Peach Low fat milk or soy beverage |
| Mid-morning snack | |
| Yogurt with almonds and a sliced peach | |
| Lunch | |
| Sample 1 | Sample 2 |
Whole wheat tortilla wrap with diced chicken, sunflower seeds, shredded lettuce and mayonnaise Carrot and green pepper sticks Plum Low fat milk or soy beverage |
Brown rice stir fry with salmon and vegetables (red pepper, broccoli, and kale) Water, or decaffeinated coffee or tea |
| Mid-afternoon snack | |
Hummus (chickpea and sesame seed spread) and brown rice crackers Cherry tomatoes |
|
| Dinner | |
| Sample 1 | Sample 2 |
Fish baked with lemon and green onions Quinoa Steamed broccoli sprinkled with sesame seeds Spinach salad with raspberries, walnuts, tossed with salad dressing Water, or decaffeinated coffee or tea |
Vegetarian chili served over wheat bulgur Coleslaw Low fat milk or soy beverage |
| Evening snack | |
Low fat cheese on dark rye crisp bread Grapes or pear |
|
Other examples of healthy snacks
- Cottage cheese or unsweetened yogurt with fresh fruit
- 60 mL (1/4 cup) seeds or nuts and 30 mL (2 Tbsp) dried fruit
- Low fat cheese grated over whole grain nachos with bean, avocado and tomato salsa dips
- Hummus with cucumber, celery and carrots sticks
- Low fat milk and whole wheat low sugar banana bread
- Half portion of leftover lunch or dinner:
- Half sandwich made with whole grain bread, lean meat, tomatoes, lettuce, mayonnaise
- Stir-fried vegetables with meat or fish and brown rice
- Chicken curry with sweet potato and vegetables
Additional Resources
Healthy Eating Guidelines For People with Reactive Hypoglycemia
HealthLinkBC File #68 Fibre and Your Health
Health Canada, "Eating Well with Canada's Food Guide"
Canadian Diabetes Association's fact sheets "Glycemic Index" and "Beyond the Basics"
Last updated: December 2013
These resources are provided as sources of additional information believed to be reliable and accurate at the time of publication and should not be considered an endorsement of any information, service, product or company.
Distributed by:
| Dietitian Services at HealthLinkBC (formerly Dial-A-Dietitian), providing free nutrition information and resources for BC residents and health professionals. Go to Healthy Eating or call 8-1-1 (anywhere in BC). Interpreters are available in over 130 languages. |
Contact a Dietitian
If you have any questions about healthy eating, food, or nutrition, call 8-1-1 toll-free in B.C. You can speak to a health service representative who can connect you with one of our registered dietitians, who are available 9am to 5pm Monday to Friday. You can also leave a message after hours.
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HealthLinkBC Dietitians can also answer your questions by email.
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