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
|
| 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
|
| 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
|
| 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
|
| 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
