My doctor told me that I had borderline diabetes which can be managed by my diet. I know to stay away from candy, cakes, cookies etc. But, can I have fruit? Someone told me to avoid.
cereals? Carbs? I really need a good guide to what foods I can eat. A one day meal plan would be really helpful.
Ask your doctor for a diet guideline. You can eat just about anything but have to remember that a good share of what you eat that is not “good” for you is empty nutrition. Follow the Diabetic Pyramid which you can get on line. Cut down on portions and you will be surprised at how much you really do NOT need to eat. Good luck. If you can control it by diet alone you will be way ahead of the game! It is your life and your health and it is up to you!
Here is the “pyramid” in case you can’t find it. The bottom is breads, grains and other starches. This includes beans, peas, and corn which are really veggies but are too starchy to eat as veggies. You get to have 6-11 servings a day. The servings are small. That is a 1/2 c potatoes, yams, peas, corn, beans (not french fries!), 1/3 c of rice or pasta (if you smash it gently down into the cup it is way more than you think it will be), one slice of bread. I/4 of a large bagel. So, if you want a sandwich for lunch that is 2 servings.
The next step up is half veggies and half fruits. For the veggies you get 3-5 servings a day. That is 1 c raw and 1/2 c cooked. Just about any veggie not listed with the starches is okay but dark leafy green veggies are really good for you. And so are carrots.
Fruits you get 2-4 servings a day. That is 1/2 canned fruit (in it’s own juice, NOT heavy syrup. “Lite” fruit is okay. One small fresh fruit is a serving. If you get bananas get the smallest regular ones you can. If you get huge ones it is 2 servings. Good fruits are melons cuz you can have 1 cut cut up, raspberries you can have 1c and strawberries whole (w/o sugar or add some Equal) you can have 1 1/4-1 1/2 cups! I measure them, cut them up and sprinkle a packet of Equal on if they are not in season.
The next level up is about 1/4-1/3 milk and the rest meat. Milk means milk not all dairy. You get 2-3 servings a day. Use low fat or fat free. Start with the low fat if you hate Skim MIlk and you will get used to the watered down taste. Also you can have 1 c of yogurt but get fat free. You can get flavors but watch the sugar content. 15 grams or under should be okay and don’t get the fruit on the bottom stuff. If you don’t really like yogurt (I don’t) try getting a plain flavor like lemon or peach in the fat free and freeze it and eat it like a frozen treat. it is yummy.
Meats you get 4-6 small servings a day. You can have any kind of meat as long as you blot fat , don’t eat the fat that is attached and the serving is the size of a deck of cards. Obviously meat like skinless chicken breast and unbreaded fish will have less fat. I rely on spices to make it taste better. 1/4 c of cottage cheese, 1 egg, 1 tablespoon of peanut butter or 1/2 cup of tofu (yuck) is also considered meat. As well as a small handful of unsalted nuts like walnuts, pecans or almonds.
The top of the pyramid is the tiny point of it and that is fats. oils, and sweets. You can have a small portion of cake or pie every once in awhile. Try to stay away from oils (olove oil is the best or corn oil) and fats but it is inevitable you will have some. Don’t add a lot of butter to your food and try to use reduced fat margarine (I Can’t Beleive It’s Not Butter is good). Cook with Pam cooking spray (I acutally get the Meijer store brand which works the same but it way cheaper.)
Once you get used to THINKING about what you are eating it gets easier. Make a game out of it. You won’t really feel hungry with all that food you can use but you may feel deprived from what you used to eat. You will get over that eventually and once in awhile you can have the sweets or fries. Just remember that if you “cheat” you are only cheating yourself.
If you are married your family will benefit, too, and you will more than likely lose weight and that can’t be a bad thing, right?
Good luck and good health!!