When I first started this blog, I had some fancy ideas about including a lot of food-related content, as well as weight loss updates and general info. Clearly, I set the food aspect of this task aside in favor of my weight loss documentation. However, lately I’ve had a lot of questions from people on Calorie Count about what I’m eating and how I manage my blood glucose. So, I thought I would address those questions in an entry here.
When I was first diagnosed with diabetes, I basically flipped out about food. I instantly formed a fear of carbohydrates of any kind. This was before I started counting calories, and before I was legitimately counting carbs. I was basically winging it, and because I knew so little at the time, I generally avoided as many carbs as possible, without a second thought about what it might do to my energy or general feeling of well-being.
The funny part, is, that I was still eating more carbs per day back then than I am right now, and back then, I seriously thought I was close to being carb free. I realized the reality as soon as I started logging my food on CC. As I educated myself about diabetes, and became more aware of the carb content of many foods, I ended up finding great low Glycemic Index food alternatives for many of my preferred higher carb foods. I traded white potatoes for sweet potatoes. I use french fried onions in my salads instead of croutons. I eat strawberries instead of bananas. I learned that eating a high fiber food, such as broccoli, when I’m having a starch, like sweet potato, will slow down the digestion process of the starchy food, and thus, avoid blood glucose spikes. I also learned about the importance of eating plenty of good fats. Since my carbs are limited, fats are now my main energy nutrient, and it has been liberating to shed that old “fat makes you fat” mindset. It’s simply not true!
I try to limit my daily carb intake to approximately 100 grams, because that seems to be the happy place in terms of how my blood glucose reacts over time. And also, as a side note, I don’t go in for that whole “Net Carbs” thing. If there’s a carb, I count it, whether it comes from a fiber source or not.
Breakfast is always my lightest meal of the day, contrary to popular recommendations. I’m just not a morning eater, never have been. My meals get incrementally more caloric as the day progresses, and that works for me.
Fruit and yogurt:
170g container of plain 0% fat greek yogurt
50-85g fresh or frozen strawberries, quartered
1 packet of Stevia-based sweetener (I’m liking Truvia at the moment)
120 calories, 14 – 18 carbs, depending on amount of strawberries used.
1 whole egg + 1 egg white
1/2 to 1oz shredded cheddar cheese
(sometimes a bit of broccoli thrown in for good measure, but only if I feel like finding room for the carbs by omitting something else later in the day)
207 calories, 0 carbs
Combined total of 327 calories, and 14 – 18 carbs on days when I eat both.
2 oz “very low sodium” Starkist tuna (1/2 can)
1 TB mayonnaise
1 tsp sweet relish
1 whole wheat pita pocket (1/2 of the pita “round”)
250 calories, 20 carbs
2 cups of lettuce
4 cherry tomatoes, quartered
1/4 avocado, cubed
5 low sodium black olives, roughly chopped
2 TB french fried onions (for texture)
1 TB extra virgin olive oil
1 TB balsamic vinegar
1 tsp dijon mustard
308 calories, 16 carbs
Total of sandwich and salad combined – 558 calories, 36 carbs
7-9oz boneless, skinless chicken breast (baked)
150-200g sweet potato (baked/microwaved)
125-140g broccoli (steamed)
1-2 tsp butter
(Sometimes I’ll sprinkle 2 tsp of grated parmesan cheese on broccoli and sweet potato instead of using butter)
1/2 TB mayonnaise (I mix herbs and/or spices with mayo and spread it on the chicken breast before baking. It adds flavor, and keeps the chicken moist. I know it sounds very scarily like something Paula Deen would do, but it really is a must for me)
1 slice of havarti or swiss cheese (I add this to the top of my chicken after it is cooked and still warm.. because.. well.. it’s delicious, dammit)
Approx 700-750 calories, depending on size of the chicken and sweet potato.
Approx 50 carbs, again depending primarily on the size of the sweet potato.
Daily totals using the highest numbers: 1635 calories, 104 carbs.
This daily caloric intake permits me to maintain a -1000 daily caloric deficit, which equals out to 2lbs lost per week. This is based on my personal BMR number, and obviously may need some altering for someone that isn’t my physical doppelganger. At my current weight, it is still safe for me to lose at this rate, but, as I lose more weight, I will need to make my deficit smaller in order to lose in the healthiest possible way.