Buy Used
CDN$ 0.01
+ CDN$ 6.49 shipping
Used: Very Good | Details
Condition: Used: Very Good
Comment: Ships from the USA. Please allow 2 to 3 weeks for delivery. Book has appearance of light use with no easily noticeable wear. Millions of satisfied customers and climbing. Thriftbooks is the name you can trust, guaranteed. Spend Less. Read More.
Have one to sell?
Flip to back Flip to front
Listen Playing... Paused   You're listening to a sample of the Audible audio edition.
Learn more
See this image

The G.I. Diet Guide to Shopping and Eating Out Paperback – May 10 2005

3.5 out of 5 stars 4 customer reviews

See all 4 formats and editions Hide other formats and editions
Amazon Price
New from Used from
"Please retry"
CDN$ 123.07 CDN$ 0.01

There is a newer edition of this item:

Harry Potter and the Cursed Child
click to open popover

No Kindle device required. Download one of the Free Kindle apps to start reading Kindle books on your smartphone, tablet, and computer.
Getting the download link through email is temporarily not available. Please check back later.

  • Apple
  • Android
  • Windows Phone
  • Android

To get the free app, enter your mobile phone number.

Product Details

  • Paperback: 96 pages
  • Publisher: Random House Canada; 1 edition (May 10 2005)
  • Language: English
  • ISBN-10: 0679313915
  • ISBN-13: 978-0679313915
  • Product Dimensions: 10.7 x 0.7 x 15.2 cm
  • Shipping Weight: 68 g
  • Average Customer Review: 3.5 out of 5 stars 4 customer reviews
  • Amazon Bestsellers Rank: #348,106 in Books (See Top 100 in Books)
  •  Would you like to update product info, give feedback on images, or tell us about a lower price?

  • See Complete Table of Contents

Product Description

About the Author

Rick Gallop is a graduate of Oxford University, and joined the Heart and Stroke Foundation of Ontario as president and CEO in 1986. During his tenure, the foundation became a major catalyst for lifestyle change in Canada.

Excerpt. © Reprinted by permission. All rights reserved.


Congratulations! The fact that you’re reading this means you’ve decided to go on the G.I. Diet – the easiest, healthiest, most effective route to permanent weight loss. Whether you’ve been losing weight on the plan for a while or are just about to embark on it, The G.I. Diet Guide to Shopping and Eating Out will not only make following the program easier, but will show you how much fun you can have while losing weight. Being on the G.I. Diet doesn’t mean you have to radically change your lifestyle. It was designed with the real world in mind so that you can dine out, travel, celebrate special events, snack and still lose those extra unwanted pounds. No matter where you go or what the occasion, there are always delicious green-light options to enjoy, and the purpose of this book is to list them for you. It’s intended to be a complementary tool with The G.I. Diet and/or Living the G.I. Diet, and not a replacement for either of those two books, since it doesn’t explain the principles of the diet or how it works. Rather it’s to be carried and consulted on your weekly grocery trip, as you grab a bite on the run or when you’re out with friends at your favourite restaurant.

This book is divided into two main sections. Part One, “At the Grocery Store,” takes you aisle by aisle through the supermarket. While the food guides in The G.I. Diet and Living the G.I. Diet are organized by meal or food group, this guide is organized the way a typical grocery store is, starting with the produce section and ending with frozen foods. You can start at the beginning and let the book navigate your shopping cart through the supermarket aisles, or you can look up a specific food in the index, which starts on page 84.

Part Two, “Eating Out,” lists the green-light options available at a number of popular fast food chains and also gives some helpful guidelines to follow while dining out. It lists the dishes you’d typically find at Italian, Greek, Chinese, Indian, Mexican, Thai and Japanese restaurants and points out the green-light options. Eating out should be a fun social occasion and this guide will help you enjoy it without worrying about your waistline.

One of the most popular features of the G.I. Diet is that you don’t have to count calories, add points or measure carbs in order to follow it. I’ve been researching glycemic ratings, fat and calorie levels, and ingredient lists of food products and menu items, and have done all the math for you. Now all you have to do is look at the colour-coded charts to find out which foods you can fill your shopping cart with or order in a restaurant. Although I’ve included the red- and yellow-light columns along with the green-light, this book is really about the green-light, about all the foods you can enjoy while slimming down. This diet isn’t about deprivation and going hungry, it’s about making the right choices and eating until you’re satisfied. Food is one of life’s greatest pleasures and you can definitely indulge in it. Enjoy!

As always, your feedback is extremely valuable. I can be reached through my website, at

Part One: At the Grocery Store

Following the G.I. Diet really begins once you clear out your pantry and refrigerator of red-light products and make a trip to the grocery store to stock up on green-light ones. A word of advice: don’t go to the supermarket until after you’ve eaten a meal. One of the worst mistakes you can make is to go grocery shopping on an empty stomach – you’ll only feel tempted by all those red-light ready-to-eat foods. You may also want to do a bit of planning before you go. Check out the recipe sections in The G.I. Diet and Living the G.I. Diet, choose a few that appeal to you and make a list of the ingredients you’ll need. Then take it and this guide along with you to the store. With these tools in hand, you’ll find it easy to load your cart with delicious food, and I hope you’ll be introduced to some new favourites.

How to Use this Guide

I’ve organized the food in this guide the way you would typically find it in the supermarket, in sections such as the Produce Aisle, the Deli Counter, the Bakery, the Meat Counter, the Beverage Aisle, the Frozen Food Section and so on. Within each of these sections, you’ll find categories of food such as vegetables, processed meat, breads, etc. All are listed in one of the three traffic-light-based colour columns.

If you find a food in the red-light column that you would normally add to your shopping cart, look at what’s listed beside it in the green-light column. There is almost always a wonderful green-light alternative to a red- or yellow-light food. If, for example, you would normally buy a cantaloupe, which is a red-light food, choose some peaches or oranges or grapes, or any of the other green-light choices instead. Remember that if you want to look up a specific food rather than a whole category, you can look at the index on pages 84—92.

I’ve generally tried to stay away from listing specific brands. There are just far too many out there and they vary from region to region. For the most part they don’t have any bearing on the G.I. rating of a particular food anyway. For example, 1% cottage cheese or whole wheat spaghetti or Dijon mustard is pretty much the same no matter who’s made it. The only times I have mentioned brands is when it does make a difference. For example, most cold cereals are red light, but Kashi Go Lean is a green-light product.

It can be a bit tricky sometimes trying to distinguish the green-light products from the red-light. Take bread for example. We know that white bread is red light, since it spikes glucose levels in your bloodstream, releasing insulin, which stores the glucose as fat. The green-light alternative is whole-grain bread, but many of the healthy-looking multi-grain loaves out there are not exactly what they seem. Some of them list “enriched white flour” or “unbleached flour” in the ingredient list, and this puts a red flashing light over them. The first ingredient listed on bread should always be “100% whole wheat flour” or “100% whole-grain flour.” If “stone-ground” is mentioned, even better. So checking ingredient lists and labels can be important, and I’ll give you some guidelines to follow.

Reading Labels

When buying a green-light food such as a loaf of whole wheat bread or a bottle of low-fat salad dressing, you’ll find several kinds to choose from. How do you decide which to add to your shopping cart? Read the nutritional label on the package.

Now I know these labels aren’t exactly consumer friendly, but they do contain some helpful information. Here are the seven key components that will help you make the best choice:

1. Serving size: Is this realistic, or is the manufacturer low-balling it so the calorie and fat content look better than the competition? When comparing one brand with another, make sure you’re comparing the same serving sizes.

2. Calories:
The product with the least amount of calories is obviously the best choice.

3. Fat: Choose the product with the least amount of fat, particularly saturated fat, and avoid any product that contains trans fat – the worst of the saturated fats.

4. Protein: The higher the protein level the better. Protein acts as a brake on the digestive system, lowering the G.I. rating of the food.

5. Fibre:
The product with the higher fibre content is the best choice, whether it’s soluble or insoluble. Fibre, like protein, significantly lowers the G.I. rating.

6. Sugar: Try to avoid products that contain added sugar. Choose the ones with sugar substitutes or none at all. “Nonfat” products that contain added sugar aren’t non-fattening!

7. Sodium (Salt): Look for lower sodium levels. Sodium increases water retention, which causes bloating and added weight and impacts blood pressure.

What Other Items Do Customers Buy After Viewing This Item?

Customer Reviews

3.5 out of 5 stars
Share your thoughts with other customers

Top Customer Reviews

Format: Paperback
This small little book is small enough to fit into your purse...or a coat pocket to take with you while you're on the go! It breaks down the Green, Yellow & Red light foods by the aisles in the grocery store. There's a brief section on reading labels. The eating out section gives you ideas on what to eat at all your favorite restaurants including -- McDonald's, Wendy's, Burger King, Harvey's, Subway, Tim Hortons & Pizza Hut.

A definate must-have for the serious G.I. followers!
5 people found this helpful. Was this review helpful to you? Yes No Sending feedback...
Thank you for your feedback.
Sorry, we failed to record your vote. Please try again.
Report abuse
Format: Paperback
this book size is nice and compact- easily into my into purse and glove box. Has some fast food information in it. More than I expected. It is ordered similar to grocery stores categories.
One person found this helpful. Was this review helpful to you? Yes No Sending feedback...
Thank you for your feedback.
Sorry, we failed to record your vote. Please try again.
Report abuse
Format: Paperback Verified Purchase
An average low glucose-index diet makes a lot of sense. This book gives practical suggestions for following it when shopping and eating in restaurants. It expands the low GI habit beyond one`s own kitchen and dining room.
Was this review helpful to you? Yes No Sending feedback...
Thank you for your feedback.
Sorry, we failed to record your vote. Please try again.
Report abuse
Format: Paperback Verified Purchase
I found it hard to follow
Was this review helpful to you? Yes No Sending feedback...
Thank you for your feedback.
Sorry, we failed to record your vote. Please try again.
Report abuse

Most Helpful Customer Reviews on (beta) HASH(0xa56fd0fc) out of 5 stars 1 review
HASH(0xa56fdf30) out of 5 stars Good addition to the GI series. Worth the 5.00 bucks. Feb. 26 2012
By taryn13 - Published on
Format: Paperback Verified Purchase
Great addition to the GI diet books if you need a reminder. Leave it in the glove compartment of your car so you always have it if/when you need it. Great price on Amazon as well.

Look for similar items by category