A day of eating with Lingo

We’re all unique, and even if we all ate the same every day, we would still look and feel completely different because genetics, lifestyle factors, and exercise regimes all play a role in how we metabolize food. 

However, research suggests there are some key practices that can help us manage our glucose levels and, in turn, optimize our overall health. And it’s these practices that inform the Lingo approach to nutrition. 

You may find it useful to have an idea of what a day in the life of Lingo might look like, and how using our Lingo fundamentals can support you in achieving your health-related goals. Read on to discover one example day of eating the Lingo way. 

Morning 

Start your day with a protein-rich breakfast to help get you started on the right foot. 

Having a carbohydrate-based breakfast that lacks protein can cause a glucose spike first thing in the morning and may result in cravings later on. Starting your day with a carb-heavy meal may also cause glucose levels to spike and then drop and may result in mood fluctuations.  

Studies suggest that those who eat a diet that’s high in carbohydrates are more likely to experience mood disturbances and fatigue compared with those who eat a diet with less simple sugars and carbs. ¹

Try swapping your morning toast for these simple egg wraps. Eggs are rich in protein and healthy fats, which can help support balanced glucose levels. 

Eating a protein-rich breakfast like this may prevent glucose spikes and help keep your mood balanced throughout the day. ^1,2 

Mid-morning 

If you’re someone who likes a mid-morning snack, try opting for something savory over sweet. 

Try making your own trail mix with pecans, walnuts, cashews, and pumpkin seeds. Alternatively, pair sticks of vegetables like carrots, celery, or bell peppers with hummus. 

Afternoon 

Keep up the good work with a ragu boosted with finely chopped mushrooms and walnuts, served with a whole grain like quinoa or a baked potato.  

This dish is packed with a variety of nutrients, and including a diverse range of nutrient-rich foods in your diet is a great way to help support metabolism and overall well-being. ³ It's also easy to batch cook, box up, and take to work. 

If you’re looking to limit or avoid eating meat, you could try swapping out some or all of the beef mince for beans or lentils. 

If you have the time, try getting some steps in before or after your lunch to help better support steady glucose levels. 

Evening 

End your day with a satisfying salad. Salads can sometimes lack substance, though when done right, they can make for a satisfying, nourishing, and flavorful meal. 
 
Here are three salad must-haves to add to your greens and other veggies to help you create a delicious and satisfying salad every time: 

1. A good source of protein: Chicken, tuna, salmon, edamame, and quinoa all work well. 
2. Healthy fat: Avocado, olive oil, nuts, and seeds are good ways to add this. 
3. Extra sources of flavor: A good dressing or vinaigrette can make or break your salad, whilst flavor boosters like pomegranate, herbs, feta, or parmesan will take it to the next level. 

One example combining these three components to great effect would be a salad containing quinoa, pomegranate seeds, and an olive oil-based dressing along with other veggies. 

Energy needs vary from person to person, so please consult with your healthcare professional or dietitian if you’re not sure about how much food you should include in your day to best support your health. 

What to drink 

It‘s also worth mentioning that beverages may impact our glucose levels. Be mindful of things such as sodas and other sugar-sweetened beverages, energy drinks, and coffee as these may cause glucose spikes. Aim to stay hydrated with water throughout the day. 

A final note from Lingo 

Hopefully this article provides some insight into what a day of eating in a glucose-friendly way might look like.  

While the meals in this article are all good options for steady glucose, the precise way our bodies will metabolize them can vary. Tracking how different foods affect your glucose levels with a continuous glucose monitor (CGM) like Lingo can provide insight into which meals are the best choices for you and your health goals. 

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