The Fixes ?Swapped white bread for whole grain to boost fiber and lower the GL. ?Cut approximately 60 calories by switching from mayo to mustard. ?Exchanged the apple juice for grapefruit juice, which has a lower GL, and cut the quantity to reduce calories and further lower the GL. ?Switched the banana for cherries. All stone fruits have lower GLs than bananas do. ?Included dark chocolate–covered almonds instead of graham crackers. The almonds offer protein, “good” fats, vitamins, and fiber, while the crackers don’t provide much nutrition and add significantly to the meal’s GL.
Typical Lunch McDonald’s Big Mac Large order of French fries 32 ounces (730 ml) soda
Total Glycemic Load: 109 Total calories: 1,427
Magic Lunch McDonald’s Quarter Pounder 6 ounces (180 ml) Berries and Yogurt or Yogurt Parfait Bottled water
Total GL: 10 Total calories: 550
The Fixes ?Switched to the Quarter Pounder, which has less bread and more meat than the Big Mac. Ordered it without cheese to keep calories in check. ?Avoided French fries, a.k.a. blood sugar bombs, and ordered Berries and Yogurt (or Yogurt Parfait) instead for fewer calories, less fat, and more nutrition.
Better Still A single hamburger and a side salad with vinaigrette dressing.
Magic Lunch 1 slice whole wheat pizza with cheese and vegetables 1 cup side salad with lettuce, tomato, and cucumber 1 tablespoon oil and vinegar dressing 1 medium peach 20 ounces (495 ml) unsweetened iced tea
Total GL: 14 Total calories: 333
The Fixes ?Cut carbs, fat, and calories by limiting pizza to one slice. ?Boosted fiber by switching to whole wheat crust and adding vegetables. ?Made up for the slice you’re not eating by adding a salad and a piece of fruit, both nutritious, low-GL foods.
Better Still Make your own pizza at home by topping a whole grain pita with 2 tablespoons tomato sauce, 2 ounces (60 g) part-skim mozzarella, and plenty of veggies.
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 Glycemic Load: 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.
Typical Lunch 1 large white sub roll with 4 slices salami 4 slices prosciutto 2 slices provolone cheese 1 tablespoon mayonnaise 2-ounce (60-g) bag potato chips 1 large chocolate chip cookie 32 ounces (730 ml) soda
Total GL: 150 Total calories: 1,972
Magic Lunch 1/2 whole grain sub roll with: 2 slices lean roast beef 1 slice provolone cheese Oil and vinegar Lettuce, tomato, cucumber, onion, and olives
1 medium apple 4 ounces (125 ml) “light” chocolate pudding Mineral water with lemon
Total Glycemic Load: 38 Total calories: 588
The Fixes ?Switched to a whole grain roll, which has more fiber, and cut it in half to cut carbs. ?Substituted leaner meat for meats high in saturated fat, reduced the quantity of meat, and “beefed up” the sandwich with a generous helping of veggies. ?Replaced the chips with fruit for much less fat and more nutrients. ?Cut saturated fat and calories by replacing the cookie with light pudding, which also provides some calcium.
Better Still Enjoy a chef’s salad with rolled cold cuts, cheese, and veggies.