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Magic Lunch #4
Typical Lunch 1 large burrito made with a 13-inch (33-cm) white flour tortilla and 1 cup white rice, 2 ounces (60 g) beef filling 1 ounce (30 g) cheddar cheese, 2 tablespoons salsa
1.5 ounces (45 g) tortilla chips
1/4 cup salsa
32 ounces (730 ml) soda
Total GL: 120
Total calories: 1,422
Magic Lunch
1 small burrito made with a 6-inch (15-cm) whole wheat tortilla and 1/2 cup black beans
1.5 ounces (42 g) roasted chicken
Plenty of lettuce, tomato, and salsa
1/2 ounce (15 g) cheddar cheese
1/2 mango
Bottled water
Total GL: 22
Total calories: 519
The Fixes
●Cut carbs and lowered the GL by switching from an overgrown white flour tortilla to a more reasonably sized whole wheat tortilla.
●Lowered the GL significantly and added fiber by eliminating the white rice and including black beans instead.
●Added fruit instead of tortilla chips. Chips are an “empty-calorie” food, whereas fruit is packed with fiber and vitamins, not to mention having a low GL.
Better Still
A grilled chicken or steak salad, if it’s on the menu (no taco shell). If it’s not, ask for a “naked burrito”— burrito filling without the tortilla.
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