Follow these simple and practical tips to ensure you stick to your GI diet.

• Plan in advance. Write a shopping list that includes lots of low GI items that can be added to meals to help reduce the GI. You could even print out the tables from the low gi diets foods page and take that shopping with you!

• Buy in bulk. If you have a huge bag of oats in the cupboard you are more likely to use them when cooking. They are ideal for adding to crumbles and muffins or for a breakfast that will definitely see you through to lunch. You could also add to soups or casseroles to thicken and help reduce the GI.

• The same applies to dried beans and split peas buy these in bulk and add to any dish to lower the GI. Although tinned varieties are still low GI, home-cooked ones are the best!

• It’s easy to slowly to follow this diet as you can slowly introduce low gi foods into your regular diet and the more familiar you become with the foods then the easier it becomes.

Examples of how to lower the GI:
* Spreading peanut butter on a slice of white toast will help reduce the GI
* Use grain and seeded breads rather than white or brown
* Choose cakes with dried fruit in them as opposed to jam
* Snack on dried apricots instead of sweets.
* Add lentils, beans or peas to soup, pasta or curry dishes.
* Opt for oat cakes instead of crackers if a snack is needed.

• Try to keep foods as whole as possible. For example munching on a whole crunchy apple will have a lower GI than stewed apple of apple juice. The more work the body has to do to break down the food to release the glucose the lower the GI.

• Don’t view this diet as one of deprivation just be sensible with portion sizes and if you’re following this diet to lose weight ensure that you are mindful or your calorie and fat intake.

• Because this diet ensures that energy is released into the body at a steady rate you are more than likely to feel that you have more energy so if you don’t already introduce some form of exercise to your daily routine.

• If oil is required for cooking then use a spray oil or wherever possible use water instead.

• Bake, grill, casserole, braise or steam food – keep away from frying and especially the deep fat variety.

• Use a range of herbs and spices when cooking therefore you’re less likely to add salt.

• Avoid ready meals and convenience foods as they are generally not very nutritious and are highly processed which means that they are most likely to be high GI.