Here is one example of how to prepare a healthy, balanced menu for an entire day.
Difficulty: Easy
Time Required: 10 to 30 minutes per meal.
Here's How:
1. Breakfast: one cup strawberries, one-half cup low fat cottage cheese with one tablespoon of sunflower seeds. One slice of whole grain toast.
2. Midmorning: one small apple, eight walnuts, two ounces lean sliced chicken breast.
3. Lunch: three cups salad consisting of dark green lettuce, broccoli, cauliflower and tomatoes with two teaspoons of walnut oil, two ounce organic beef patty served on a whole grain roll.
4. Mid afternoon: six ounces of tofu, one and one-half cups carrot sticks, one tablespoon of pumpkin seeds.
5. Dinner: one-half cup whole wheat spaghetti with one-forth cup organic marinara sauce and two ounces ground turkey. Two cups cooked green vegetables such as asparagus, spinach or broccoli drizzled with two teaspoons flax oil.
6. Evening Snack: six whole grain crackers with one ounce sliced cheese and one small apple.
Tips:
1. Drink at least six to eight glasses of water per day.
2. Choose whole grain breads and cereals
Nickel content in food:
www.melisa.org/nickel.php
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http://en.wikipedia.org/wiki/Fructose_malabsorption
Foods with high fructan content
Chains of fructose molecules known as fructans occur naturally in many foods. The following foods have a high fructan content:
Artichokes
Asparagus
Leeks
Onions including spring onion
Wheat including most beers, breads, cakes, biscuits, breakfast cereals, pies, pastas, pizzas, and some noodles
The role that fructans play in fructose malabsorption is still under investigation. However, it is recommended that fructan intake for fructose malabsorber should be kept to less than 0.5 grams/serving[16] and supplements with inulin and fructooligosaccharide (FOS), fructans, intake should be avoided.[16]
[edit] Other problem foods
In addition, the following foods can cause symptoms of fructose malabsorption:
Sodas and other beverages containing high fructose corn syrup (HFCS)
Dried fruit (including "health" bars containing dried fruit)
Tinned fruit in "natural" juice (which is often pear juice)
Sorbitol (present in some diet drinks and foods, and occurring naturally in some stone fruits)
Xylitol present in some berries, and other polyols (sugar alcohols), such as erythritol, mannitol, and other ingredients that end with -tol, commonly added as artificial sweeteners in commercial foods.
Sweet wines
Too much fruit or any food product containing fructose, sorbitol, HFCS, or polyols in a short time frame
[edit] Dietary Guidelines for the Management of Fructose Malabsorption
Dietary guidelines[16] have been developed for managing fructose malabsorption particularly for individuals with IBS.
[edit] Unfavorable foods (i.e. more fructose than glucose)
Fruit - apple, pear, guava, honeydew melon, nashi fruit, pawpaw/papaya, quince, star fruit, watermelon
Dried fruit - apple, currant, date, fig, pear, raisin, sultana
Fruit juices
Fruit pastes - chutney, relish, plum sauce, sweet & sour sauce, BBQ sauce.
Coconut
Dried fruit bars
Honey
Fortified wines
High Fructose Corn Syrup - many processed products contain this
Corn syrup solids
Fruit juice concentrates
Agave nectar
Red Ripe Tomato
[edit] Favorable foods (i.e. fructose equal to or less than glucose)
Stone fruit: apricot, nectarine, peach, plum (caution - these fruit contain sorbitol)
Berry fruit: blueberry, blackberry, boysenberry, cranberry, raspberry, strawberry, loganberry
Citrus fruit: kumquat, grapefruit, lemon, lime, mandarin, orange, tangelo
Other fruits: ripe banana, jackfruit, kiwi fruit, passion fruit, pineapple, rhubarb, tamarillo
