THREE SAMPLE DAY MEALS

Senegalese MyPlate

Day One

Breakfast: cucumber, egg, tomato dish with coffee and diabetic sugar

Lunch: beans and salad (lettuce, carrot and cabbage)

Dinner: rice, boiled fish and milkSnack: bread and cheese

Day Two

Breakfast: hardboiled egg, seasonal fruit (melon), bread with cheese and coffee with diabetic sugar

Lunch: couscous with milk and never die Dinner: beans, boiled chicken and salad

(tomato and cucumbers) Snack: half a mango or other seasonal fruit

Day Three

Breakfast: yogurt, baguette and coffee with diabetic sugar

Lunch: yassa with chicken Dinner: boiled fish, potato with skin, and

carrotsSnack: beans

Glycemic Index

Low glycemic (good) Black beans Lentils Green apples

High glycemic (bad) Rice Potatoes Coca Cola

Portion Sizes

Meat = the palm of your handRice = clenched fist Oil = fingertip Handful of nuts = handful