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Sample Menu for Reactive Hypoglycemia

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Sample menu

The following sample menu provides ideas on how to plan meals and snacks to help prevent reactive hypoglycemia.

The amount of food that you need each day depends on your age, gender, and activity level. Choose a variety of foods and eat a small snack or meal about every three hours.

Sample Menu 1

Breakfast
Cinnamon oatmeal

  • cooked unsweetened oatmeal
  • chopped pecans
  • cinnamon
  • ground flax seed
Blueberries or diced apples
Low fat milk (skim, 1%, 2%) or fortified soy beverage
Water or coffee or tea
Mid-morning snack
Hard-boiled egg with cucumber, celery and carrots sticks
Lunch
Chicken tortilla wrap

  • whole wheat tortilla wrap
  • diced chicken
  • sunflower seeds
  • shredded lettuce
  • mayonnaise
Carrot and green pepper sticks
Plum
Low-fat milk or fortified soy beverage
Mid-afternoon snack
Hummus (chickpea and sesame seed spread)
Brown rice crackers
Cherry tomatoes
Dinner
Fish baked with lemon and green onions
Quinoa
Steamed broccoli sprinkled with sesame seeds
Coleslaw salad with oil and vinegar dressing
Water or coffee or tea
Evening snack
Low fat cheese (less than 20% M.F.) on dark rye crisp bread
Pear

Sample Menu 2

Breakfast
Poached egg
Whole grain pumpernickel bread
Low fat milk or fortified soy beverage
Peach
Mid-morning snack
Low-fat plain yogurt with almonds and a sliced banana
Lunch
Salmon stir fry

  • diced salmon pieces
  • brown rice
  • red pepper
  • broccoli
  • kale
Low-fat milk or fortified soy beverage
Water or coffee or tea
Mid-afternoon snack
Unsalted seeds or nuts (handful) and dried fruit
Dinner
Vegetarian chili served over whole wheat bulgur
Spinach salad

  • spinach
  • raspberries
  • walnuts
  • salad dressing.
Low-fat milk or fortified soy beverage
Water or coffee or tea
Evening snack
Low fat milk and a whole-wheat blueberry muffin

Other examples of healthy snacks

  • Trail mix with nuts, raisins and shredded wheat
  • Low sodium, low fat cottage cheese or unsweetened yogurt with fresh fruit
  • Low fat cheese grated over whole grain nachos with bean, avocado and tomato salsa dips
  • Peanut butter spread on cut-up banana
  • Half portion of leftover lunch or dinner:
    • half sandwich made with whole grain bread, lean meat, tomatoes, lettuce and mayonnaise
    • whole wheat spaghetti and meat sauce
    • chicken curry with sweet potato and vegetables.

Additional Resources

HealthLinkBC File #68h Fibre and Your Health

Dietitian Services Fact Sheets available by mail (call 8-1-1) or online:

"Eating Well with Canada's Food Guide"

Canadian Diabetes Association's fact sheets "Glycemic Index" and "Beyond the Basics"

Last updated: December 2013

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