1. THREE SAMPLE DAY MEALS Senegalese MyPlate

2. Day One Breakfast: cucumber, egg, tomato dish with coffee and diabetic sugar Lunch: beans and salad (lettuce, carrot and cabbage) Dinner: rice, boiled fish and milk Snack: bread and cheese

3. Day Two Breakfast: hardboiled egg, seasonal fruit (melon), bread with cheese and coffee with diabetic sugar Lunch: couscous with milk and never die Dinner: beans, boiled chicken and salad (tomato and cucumbers) Snack: half a mango or other seasonal fruit

4. Day Three Breakfast: yogurt, baguette and coffee with diabetic sugar Lunch: yassa with chicken Dinner: boiled fish, potato with skin, and carrots Snack: beans

5. Glycemic Index Low glycemic (good)  Black beans  Lentils  Green apples High glycemic (bad)  Rice  Potatoes  Coca Cola

6. Portion Sizes Meat = the palm of your hand Rice = clenched fist Oil = fingertip Handful of nuts = handful