Source is here
*** Focus on low-glycemic foods***
- Eat breakfast
- Eat the bulk of your carbohydrates at breakfast and lunch
- Take those vitamins with a glass of cranberry juice
- Take a multivitamin daily - and be sure it has have 800 units of vitamin D; add in 1 gram of fish oil as a capsule and also magnesium supplements
- Eliminate as much as reasonable all white flour, white rice, and potatoes - use brown rice and whole grain breads.
- Eat a cooked whole grain cereal or steel rolled oats when possible for breakfast (cold cereals are not comparable, even granolas).
- Use only low fat milk
- Peanut butter on a piece of 100% whole grain toast is a quick breakfast
- A couple of cups of coffee a day can be a good thing - even three or four (there are studies that show the benefits of coffee - but do not consume in large amounts)
- A snack during the day might be a handful of almonds (raw or at least not roasted in transfats)
- Use olive oil whenever feasible (canola is second)
- The more vegetables the better.
- Sweets only for special occasions - grab the dark chocolate if you have it handy
- Have fish as often as possible (see below)
- Blue cheese and other aged cheeses are better than processed cheeses
- Fat Calories are not necessarily bad - even if you want to loose weight - and may be better than an equivalent number of CHO calories