FitStop can help with your nutrition and put you on the road to success. Here on this page you can find some information to help, however we place a great emphasis on educating clients, providing clients with all the facts within our nutritional consultations, trying to solve any nutritional problems here, and keep track of progress through food diaries.
Although your training is very important, your results will be even greater if you have good nutrition. Here you will find details on how to maintain a healthy lifestyle.
The Glycemic Index
The glycemic index is perhaps one of the best things to have an understanding of when looking at your nutrition. Not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs - the ones that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss. Foods with a value under 55 are low GI and foods above this are high GI.
Breakfast
Cereal
| Low GI |
|
| All-bran (UK/Aus) |
30 |
| All-bran (US) |
50 |
| Oat bran |
50 |
| Rolled Oats |
51 |
| Special K (UK/Aus) |
54 |
| Natural Muesli |
40 |
| Porridge |
58 |
| Medium GI |
|
| Bran Buds |
58 |
| Mini Wheats |
58 |
| Nutrigrain |
66 |
| Shredded Wheat |
67 |
| Porridge Oats |
63 |
| Special K (US) |
69 |
| High GI |
|
| Cornflakes |
80 |
| Sultana Bran |
73 |
| Branflakes |
74 |
| Coco Pops |
77 |
| Puffed Wheat |
80 |
| Oats in Honey Bake |
77 |
| Team |
82 |
| Total |
76 |
| Cheerios |
74 |
| Rice Krispies |
82 |
| Weetabix |
74 |
Staples
| Low GI |
|
| Wheat Pasta Shapes |
54 |
| New Potatoes |
54 |
| Meat Ravioli |
39 |
| Spaghetti |
32 |
| Tortellini (Cheese) |
50 |
| Egg Fettuccini |
32 |
| Brown Rice |
50 |
| Buckwheat |
51 |
| White long grain rice |
50 |
| Pearled Barley |
22 |
| Yam |
35 |
| Sweet Potatoes |
48 |
| Instant Noodles |
47 |
| Wheat tortilla |
30 |
| Medium GI |
|
| Basmati Rice |
58 |
| Couscous |
61 |
| Cornmeal |
68 |
| Taco Shells |
68 |
| Gnocchi |
68 |
| Canned Potatoes |
61 |
| Chinese (Rice) Vermicelli |
58 |
| Baked Potatoes |
60 |
| Wild Rice |
57 |
| High GI |
|
| Instant White Rice |
87 |
| Glutinous Rice |
86 |
| Short Grain White Rice |
83 |
| Tapioca |
70 |
| Fresh Mashed Potatoes |
73 |
| French Fries |
75 |
| Instant Mashed Potatoes |
80 |
|
Bread
| Low GI |
|
| Soya and Linseed |
36 |
| Wholegrain Pumpernickel |
46 |
| Heavy Mixed Grain |
45 |
| Whole Wheat |
49 |
| Sourdough Rye |
48 |
| Sourdough Wheat |
54 |
| Medium GI |
|
| Croissant |
67 |
| Hamburger bun |
61 |
| Pita, white |
57 |
| Wholemeal Rye |
62 |
| High GI |
|
| White |
71 |
| Bagel |
72 |
| French Baguette |
95 |
Snacks
& Sweet
Foods
| Low GI |
|
| Slim-Fast meal
replacement |
27 |
| Snickers Bar (high
fat) |
41 |
| Nut & Seed
Muesli Bar |
49 |
| Sponge Cake |
46 |
| Nutella |
33 |
| Milk Chocolate |
42 |
| Hummus |
6 |
| Peanuts |
13 |
| Walnuts |
15 |
| Cashew Nuts |
25 |
| Nuts and Raisins |
21 |
| Jam |
51 |
| Corn Chips |
42 |
| Oatmeal Crackers |
55 |
| Medium GI |
|
| Ryvita |
63 |
| Digestives |
59 |
| Blueberry muffin |
59 |
| Honey |
58 |
| High GI |
|
| Pretzels |
83 |
| Water Crackers |
78 |
| Rice cakes |
87 |
| Puffed Crispbread |
81 |
| Donuts |
76 |
| Scones |
92 |
| Maple flavoured syrup |
68 |
Legumes (Beans)
| Low GI |
|
| Kidney Beans (canned) |
52 |
| Butter Beans |
36 |
| Chick Peas |
42 |
| Haricot/Navy Beans |
31 |
| Lentils, Red |
21 |
| Lentils, Green |
30 |
| Pinto Beans |
45 |
| Blackeyed Beans |
50 |
| Yellow Split Peas |
32 |
| Medium GI |
|
| Beans in Tomato
Sauce |
56 |
|
Vegetables
| Low GI |
|
| Frozen Green Peas |
39 |
| Frozen Sweet Corn |
47 |
| Raw Carrots |
16 |
| Boiled Carrots |
41 |
| Eggplant/Aubergine |
15 |
| Broccoli |
10 |
| Cauliflower |
15 |
| Cabbage |
10 |
| Mushrooms |
10 |
| Tomatoes |
15 |
| Chillies |
10 |
| Lettuce |
10 |
| Green Beans |
15 |
| Red Peppers |
10 |
| Onions |
10 |
| High GI |
|
| Pumkin |
75 |
| Parsnips |
97 |
Fruits
| Low GI |
|
| Cherries |
22 |
| Plums |
24 |
| Grapefruit |
25 |
| Peaches |
28 |
| Peach, canned in natural juice |
30 |
| Apples |
34 |
| Pears |
41 |
| Dried Apricots |
32 |
| Grapes |
43 |
| Coconut |
45 |
| Coconut Milk |
41 |
| Kiwi Fruit |
47 |
| Oranges |
40 |
| Strawberries |
40 |
| Prunes |
29 |
| Medium GI |
|
| Mango |
60 |
| Sultanas |
56 |
| Bananas |
58 |
| Raisins |
64 |
| Papaya |
60 |
| Figs |
61 |
| Pineapple |
66 |
| High GI |
|
| Watermelon |
80 |
| Dates |
103 |
Dairy
| Low GI |
|
| Whole milk |
31 |
| Skimmed milk |
32 |
| Chocolate milk |
42 |
| Sweetened yoghurt |
33 |
| Artificially Sweetened
Yoghurt |
23 |
| Custard |
35 |
| Soy Milk |
44 |
|
Check back later for more nutritional information!
