The sásta meal plan is based on Low GL(Glycaemic Load) nutrition.
GL focuses on the sugar and carbohydrate content in our food.
We have counted the GL Breakfast Foods you will typically eat.
Note, this guides uses colour coding:
Green = GOOD
Orange = OK
Red = BAD
GREEN GL COUNTER - BREAKFAST
BREADS
Wholemeal Rye Bread
Rice Bread, High Amylose
Rice Bread, Low Amylose
Rye Kernel (pumpernickel bread)
Sourdough Rye
Wheat Bread, Vogel Brand Honey & Oat
White, high fibre
Gluten-free fibre-enriched
Gluten-free Multigrain Bread
Light Rye
White wheat-flour bread
Pitta bread, white
Wheat-flour flatbread
DAIRY PRODUCTS & ALTERNATIVES cont.
1 thin slice
1 small slice
1 small slice
1 slice
1 slice
1 small slice
1 thick slice
1 thick slice
1 slice
1 slice
1 slice
1 pitta
1 slice
5
5
5
6
6
7
9
9
10
10
10
10
10
BREAKFAST CEREALS
Porridge made with rolled oats
Low GL Granola
Low Carb Muesli
Low Carb Granola (GoodCarb Original)
Granola, Belgian Chocolate, Goodcarb
Granola, Cinnamon & Apple, Goodcarb
All - Bran (Kellogg's)
Granola, Treachle & Pecan (Goodcarb)
Muesli (Gluten-Free)
Muesli (Aplen) - Blue Packet
Museli (Natural)
Large Bowl (30g)
2
1 Large Bowl (30g) 3.5
1 Serving (30g)
4
Medium Bowl (50g) 5
1 Med Serving (50g) 6
1 Med Serving (50g) 6
1 Small Serving (30g) 6
A small serving (50g) 7
1 Med Serving (30g) 7
1 Serving (30g)
10
DAIRY PRODUCTS & ALTERNATIVES
Hazlenut Yoghurt
Plain Yoghurt (no sugar)
Non Fat Yoghurt (plain, no sugar)
Milk, full-fat, in ml
Milk, Skim
1 Serving
1 Small pot
1 Small pot
1 Glass
1 Glass
2
3
3
3
4
Soya Yoghurt (Provamel)
Soya Milk (no sugar)
Custard, homemade from milk
Low-Fat youghurt, fruit, sugar (ski)
Soya Milk (sweetened with apple juice)
Soya Milk (reduced fat)
Soya Milk (sweetened with sugar)
Ice Cream – regular
1 Large Bowl
1 Glass
1 1/2 cups
1 Small pot
1 Glass
1 Glass
1 Glass
2 scoops
7
7
7
7.5
8
8
9
10
FRUIT & FRUIT PRODUCTS
Blackberries
Blueberries
Raspberries
Strawberries, fresh, raw
Cherries, raw, not stoned
Grapefruit, raw
Pear, raw
Plum youghurt crunch
Melon, eg cantaloupe, raw
Watermelon, raw
Peaches raw (or canned in natural juice)
Apricots, raw
Oranges, raw
Plums, raw
Apples, raw
Kiwi fruit, raw
Pineapple, raw
Grapes, raw
Mango, raw
Apricots, dried
Fruit cocktail, canned (delmonte
Pawpaw/papaya, raw
Prunes, pitted
Apple, dried
1 medium bowl
1 medium bowl
1 medium bowl
1 medium bowl
1 medium bowl
1/2 medium bowl
1 medium
1 medium serving
1/2 small
1 medium slice
1
4 apriocots
1 large
4
1 small
1
1 medium slice
16
1 1/2 slices
6
small can
1/2 small
6 prunes
6 rings
1
1
1
1
3
3
4
4
4
4
5
5
5
5
6
6
7
8
8
9
9
10
10
10
GREEN GL COUNTER - BREAKFAST
JAMS/SPREADS
Pumpkin seed butter E
Peanut better (no sugar)
Blueberry spread
Apricot fruit spread, reduced sugan
Orange Marmalade
Strawberry Jam
1 tbsp
1 tbsp
1 dessertspoon
1 dessertspoon
1 dessertspoon
1 dessertspoon
PROTEIN FOODS
1
1
1
2
3
3
Sardines
Eggs (boiled)
Boiled eggs and soldiers
Scrambled eggs on toast
Smoked trout omelette
with 1 /12 slices rye bread
2/3 can
2 medium
1 serving
1 serving
1 serving
0
0
9
9
9
ORANGE GL COUNTER - BREAKFAST
BREADS
Gluten-Free White Bread
DAIRY PRODUCTS & ALTERNATIVES
1 slice
11
BREAKFAST CEREALS
Weetabix
Raisan Bran (Kellogg's)
Bran Flakes
Sultana Bran (Kellogg's)
Special K (Kellogg's))
2 Biscuits
1 Med Serving (30g)
1 Med Serving (30g)
1 Med Serving (30g)
1 Med Serving (30g)
Rice Milk, E
1 Glass
14
FRUIT & FRUIT PRODUCTS
11
12
13
14
14
Banana, raw
Apricots, canned in light syrup
1 small
1 small tin
12
12
PROTEIN FOODS
Baked beans, canned
3/4 can
Smoke salmon
1 serving
& chive scramble eggs + 1 toasted pitt
14
11
RED GL COUNTER - BREAKFAST
BREADS
Baguette, white, plain
Bagel, white frozen
BREAKFAST CEREALS cont.
1/3 baton
1 bagel
15
25
1 Med Serving (30g)
1 Med Serving (30g)
1 Med Serving (30g)
1 Med Serving (30g)
1 Med Serving (30g)
1 Med Serving (30g)
2 Biscuits
1 Med Serving (30g)
1 Med Serving (30g) 21
1 Med Serving (30g) 21
DAIRY PRODUCTS & ALTERNATIVES
BREAKFAST CEREALS
Cheerios (Nestle)
Frosties (Kellogg's)
Golden Wheats (Kellogg's)
Puffed Wheat
Honey Snacks (Kellogg's
Cornflakes, Crunchy Nut (Kellogg's)
Shredded Wheat
CoCo Pops
Rice Krispies
Cornflakes (Kellogg's
Milk Condenses, sweetened (nestle)
15
15
16
16
16
17
20
20
1 dessertspoon
17
FRUIT & FRUIT PRODUCTS
Lychees, canned in syrup & drained
Figs, dried
Sultanas
Raisins
Dates, dried
1 small tin
3
30
30
8
Make sure to check out our LUNCH & DINNER GL COUNTER
16
16
25
28
42