With our Hypglycemia Meal Plans, you stack the odds in your favour. To take maximum advantage of our meal plans, take the time to read the information below.
Important Advice and Useful Tips
What you SHOULD do
- To find out which calorie level is right for you, compute your estimated energy requirements (EER). To find out what your ideal body weight is, compute your body mass index (BMI)
- Adopt a regular schedule for your meals and snacks and keep it during the weekends.
- Take a snack early enough (˜ 2 hours after meals). Don’t wait to feel a loss of energy.
- Always have some snacks ready in advance.
- Exercise and relaxation are good ways to reduce stress which sometimes causes hypoglycemia
- Drink enough water (1-2 liters), distributed throughout the day.
- Consult your Doctor if you have a medical condition. We also recommend that you consult a Registered Dietitian and tell her/him that you follow the SOSCuisine Meal Plans.
What you should watch out for
- Don’t skip meals. Breakfast is especially important.
- Sweeteners do not cause blood glucose fluctuations, but they are not recommended because they maintain sugar cravings.
- Limit your intake of coffee*, tea, soft drinks, energy drinks and cocoa because they increase the action of adrenaline and may cause a decrease in blood sugar. If you are used to consume a lot of these exciting substances, reduce your intake gradually.
*Some medications contain caffeine, check with your doctor that yours do not.
- If you choose to drink alcoholic beverages:
- Do so with moderation: No more than one drink/day for women and two drinks/day for men.
- Do it during meals.
- Choose whole vegetables and fruits over juice.
- Avoid sweet alcoholic drinks (dessert wines, cocktails, and liquors) because they are high in sugar and can cause a rapid rise in blood sugar.
Why should I TRUST the menus? Are they checked by a DIETITIAN?
All the nutrition content of the website, including the information on this page as well as all meal plans, are checked and approved by our nutrition team, led by Danielle Lamontagne, R.D.
What is the difference between CANOLA OIL and OLIVE OIL? Why do certain recipes use one rather than the other?
Differences between olive oil and canola oil lie in their composition, heat resistance levels, taste and cost. Even though both of these oils are rich in monounsaturated fats (excellent for cardiovascular health), canola oil contains about 10 times more omega-3 than olive oil. Also, both of these oils can be used in cooking but olive oil loses its aroma when heated. The neutral taste and lower cost of canola oil make it an excellent choice for everyday cooking as well as for baking. But cold-pressed extra-virgin olive oil tastes simply divine!
I see ‘CRISPBREAD’ in my menu. What is it and where can I buy it ?
Crispbread is a type of crackerbread from rye, rich in fiber and low in fat, salt and sugar. The most common brands are: Ryvita, Ry-Krip and Wasabröd. You’ll find them in the crackers section at your grocery store.
I really like your weekly meal plans but I would like to know what to DRINK?
Water is by far the best choice. Add a slice of lime or a few drops of lemon juice in it to give a little punch. Herbal teas and coffee substitutes are excellent options as well. It is also possible to have fruit juice or wine, now and then, but remember, each glass represents an extra 100 kcal. Tea or coffee can be added to your menu without exceeding 2 to 3 cups of filtered coffee or quarter-cup servings of expresso per day.
There’s no microwave oven at my workplace. How can I find SUBSTITUTE meals that I won’t need to warm up ?
You can use the “Swap Meal” button (blue double arrow icon) in your menu, or use the Advanced Recipe Search to find exactly the Lunch Box recipes that you want.
I don’t like PEANUT BUTTER, but it is often a part of breakfast. What can I replace it with?
Peanut butter is a good source of protein that sustains one’s appetite in the morning. It can be replaced by cheese, almond or some other nut-based butter or even by hummus. Unfortunately, jams and sweet spreads are neither as nutritional nor as satiating.
While consulting the sample meal plan, I noticed that certain recipes RECUR more than once in the same week. Will the meal plan that I’m going to buy also be like this?
Yes! Some recipes (ex. soups, stews, etc) are repeated during the week in order to reduce the time spent in the kitchen. This way, you also get to prioritize certain fresh food items, with minimal waste. In other words, these repetitions are based on practical and economic reasons. They offer a good trade-off between variety and effort. And don’t forget: you can always swap meals to get more – or less – variety.
I don’t like eating my meal in the form of a SANDWICH or BURGER. Is it the same if I eat my meatball, slices of bread, lettuce and tomato separately?
It is OK to break down your burger into separate food items. The nutritional values remain the same and, once they have been consumed, the foods will interact in the same way as if they had been eaten in a same mouthful. Find your preferred technique and enjoy!
Why do we often have carrots and celery for SNACK?
Vegetables are very dense in nutrients while being low in calories and easy to carry. To bring carrots for snack is an easy way to get your daily serving of orange vegetable. Slices of red and green peppers, sugar snaps, French beans, broccoli, cherry tomatoes, and slices of cucumber are all excellent alternatives. Remember, bright and varied colors is the key.
Why do we find WHITE BREAD in the meal plans? Brown bread is higher in fiber and I thought one had to avoid white bread.
It is true that whole grain brown bread is richer in fiber than white bread. However, as our meal plans are based on the Mediterranean diet, they include plenty of fruits, vegetables, nuts and legumes, so that the daily fiber needs are fully met. Excessive intake of fiber can make bowel movements too fast and prevent adequate absorption of nutrients. In other words, with our meal plans, you are sure to get the right amount of all nutrients – never too little nor too much!
Info Nutrition: Hypoglycemia
The most recent recommendations (references) for hypoglycemia consist of 40 nutritional targets that must be attained day after day, for effective control of blood glucose.
These 40 targets can be grouped as follows:
- Proper daily calorie intake, to promote the achievement and maintenance of a healthy weight. We offer 2 caloric levels to best meet your own needs: 1,700 and 2,100 calories per day.
- Optimal intakes of vitamins and minerals, especially sodium.
- Optimal intakes and distribution of carbs, fat and protein, within meals and snacks, as well as during the day.
- Optimal intakes of good fats (monounsaturated, polyunsaturated) and optimal omega-6 / omega-3 ratio.
- No trans fat, and limited amounts of saturated fats, added/concentrated sugars and alcohol.
- Appropriate number of servings of the 4 food groups of Canada’s Food Guide:
- Vegetables and Fruit, including 1 serving of dark green vegetables and 1 serving of orange vegetables every day
- Grain products, including a majority of whole grain products
- Low-fat milk and alternatives
- Meat and alternatives, including fish
The following table shows that our Hypoglycemia Meal Plans have consistently met the nutritional recommendations since their launch, on November 11th, 2010.
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IMPORTANT: The information provided on this website does not replace a medical consultation and is not intended for self diagnosis. We recommend that you seek the advice of your doctor or healthcare professional before undertaking a change to your diet or lifestyle. See Terms & Conditions.