Wendy's food suggestions:

FOODS THAT INCREASE THE ACTION OF INSULIN

onions!!!, garlic, whole wheat/whole grain bread, rye bread, potatoes, pecans/brazil nuts, split peas, squash, sweet potatoes/yams, carrots, string beans, cucumbers, celery, peaches, spinach, blueberries, peas, cabbage, daikon radish, kelp/seaweed, swiss chard, turnip greens, tahini, seeds, nuts

SPICES THAT INCREASE THE ACTION OF INSULIN

cinnamon, tumeric, bay leaf, cloves, ginger root, garlic, onion

FOODS WITH A GOOD GLYCEMIC INDEX

apples, beans, peanuts!!!, rice, OATS!!!

Wendy's Wonder Foods

Herbal Teas - FREE
Spinach - up to 3 cups/day FREE
Dill Pickles - up to 3 per meal FREE
Cucumbers - up to 3 cups/day FREE
Peanut butter - simply jiff (reduced sugar) - 1 or 1.5 tsp FAT / 2 tbsp PROTEIN
Banana nut and Cinnamon Streusel Rice Cake - 2/3 or3/4 CARB
Total Corn Flakes - 1 cup CARB
Whole grain bread - 1 slice CARB
Whole grain mini bagels - CARB
Lump crabmeat - 1/2 cup PROTEIN
Skinless, boneless pink salmon - 1/4 cup PROTEIN
VITA nova and lox - 1.5 oz(1/2 package) PROTEIN
whipped cream cheese - 4 teaspoons FAT
Portobello mushrooms - up to 3 cups day FREE
Romaine - up to 3 cups day FREE
Balsalmic vinegar - FREE
goat cheese/feta cheese - 1 oz Protein
whole wheat organic tortilla - 6" CARB+
Land o lakes Country morning blend light -
pears - 1 medium CARB
nectarines - 1 medium CARB
watermelon - 1-1/3 cup CARB
berries - CARB
salsa (homemade is best) - 1/4 cup 1/2 VEGGIE
croutons - 1/4 cup HALF CARB
grated Parmesan - 2 tbsp PROTEIN
raw tuna - 1 oz PROTEIN
shrimp - 1 oz PROTEIN
Fudgesicle (no sugar added) - HALF CARB

Picking up Dinner/Dining Out revised 06/05/2002

SUSHI

Bean sprouts in vinegar, spinach in vinegar/sesame, Tuna Tataki (with Daikon Radish garnish) - limit fish, Cucumber Sunomono or house salad with ginger dressing (on the side), 1/2 of any roll that contains either avacodo or cream cheese (not both) with limited fish (no rainbow) - JB is a good one

THAI

House salad with ginger dressing (on the side) - peanut only if other choices not available, Beef Salad or (1 oz) Chicken Nam Sote (2 oz) - add to salad, Spicy Shrimp (or seafood) soup - 1 oz fish or stir fry/steamed veggies/fish, Jasmine rice 1/3 cup

SEAFOOD

Crabs or mussels or steamers (or similar, no butter) with baked potoes (butter and sour cream on the side), Plus green salad with dressing on side, Spinach if available

ITALIAN

Ceasar salad with cheese and dressing on the side OR Gorgonzola Salad with cheese and dressing on the side plus, Zuppa de Mussels or clams and one plain roll - no garlic sauce OR pizza w/mushroom and/or spinach and/or fresh garlic OR Tomato, red pepper, basil and mozzarella salad with dressing on the side and one plain roll, OR 1/2 meatball with 1/2 cup tomatoe sauce and one roll

INDIAN

Baked (no stuffed) bread - prefer wheat or grain - with chutneys, Yogurt with cucumber dip-raita, Spinach with cheese (sag paneer), lentils or mulligat\wny soup, vegetable curry, basmati rice (small amount), tandori shrimp, fish or chicken

MISCELLANEOUS

Best bets for other types of restaurants: Mixed green salad with portobellos and goat cheese (cheese on the side, dressing on the side, nuts on the side), Seared tuna salad or appetizer portion with house salad - whole grain roll, Filet mignon or other seared beef over greens/on salad - whole grain roll, Any salad with all meats, cheese, nuts and dressing on the side if possible (meat is the easiest to "fish out"), Bagel (pref. whole wheat or whole grain - no sesame, cinnamon sugar, fruit) with nova, onion, cream cheese (best if bought separately, so I can measure everything), Brooklyn's veggie pita sandwich - mayo, sauces on the side, White meat turkey on whole wheat with lettuce, tomatoe, cucumber, sprouts, onion - mayo on the side if possible, Tuna or chicken salad over veggies (watch amounts), Greek salad (dressing on side) with side of pita, Feta/hummus/veggie pita or wrap

TREATS

No sugar added Fudgesicles, No fat/no sugar pudding, rice cake and peanut butter, fresh fruit, cereal

NO! NOT! NEVER!

Fried foods, Protein heavy foods, Carb-heavy foods, Sugar heavy foods, Cookies, candies, cakes, fudge - unless they are sugar free