Eating a balanced meal

When you are composing your own low GI meal, is there a rule of thumb to respect? Yes, a very easy one. In order to eat well a good filling serving, you should really take any plate and split it in 4. I suggest you take a small to medium plate to have a good idea of the servings. Half of your plate is vegetables, one quarter is a protein source and one quarter is a grain or cereal. In order to respect low GI, your grain or cereal source should be about 1/4 to maximum 1/2 a cup of cooked whole grains. Another quarter of your plate should be a lean source of protein: tofu, beans, chicken, fish, shellfish, egg, etc.

At least a quarter of your plate should be raw vegetables with which you start your meal to make your whole meal digestion better. The other quarter should be a dark green color vegetable (raw or slightly steamed or sauté). Broccoli, kale, spinach, brussel sprouts, bok choy, green beans, snow peas, sprouts are all good sources of green vegetables.

Cutting and boiling your vegetables in water is the best way to drain out most vitamins from your veggies, you are not really getting much from eating boiled and over cooked vegetables. The boiling water will get some vitamins, but it usually ends-up in the sink.

As long as half of your plate is vegetables (not including potatoes), you are on the right track to eating a balanced meal.

Enjoy!)