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Awaiting moderation 14 Article

The g.i. factor: carbohydrate requirements for small eaters

        THE G.I. FACTOR: CARBOHYDRATE REQUIREMENTS FOR SMALL EATERS
You might consider yourself a small eater if you:
• are a small-framed female,
• have a small appetite,
• do very little physical activity,
• are trying to lose weight.
Even the smallest eater needs these carbohydrate foods every day:
• around 4 slices of bread or the equivalent (crackers, rolls, English style muffins)
PLUS
• at least 2 pieces of fruit or the equivalent (juice, dried fruit) PLUS
• about 1 cup of high carbohydrate cooked vegetables (corn, legumes, potato, sweet potato)
PLUS
• about 1 cup of cereal or grain food (breakfast cereal, cooked rice or pasta, or other grains)
PLUS
• at least 1 Vi cups of low-fat milk or the equivalent (yoghurt, ice cream). This includes milk in your tea and coffee and with your cereal.
If this amount of food sounds right for you, try it as a minimum amount of carbohydrate. This supplies 175 grams of carbohydrate, suitable for a 5000 kilojoule (1200 Calorie) diet.
Listen to your appetite if it demands more.
How could you change your diet? Some of the most common changes that people tell us they have made to their diet using the G.I. factor are:
• Eating grainy breads.
• Eating more fruit and yoghurt.
• Eating lots of pasta, beans and vegetables.

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