Food plans

By spiritwalker Latest Reply 2010-01-10 20:33:17 -0600
Started 2009-12-26 22:22:45 -0600

Which method do you use? Food exchange,Calorie
counting or Total Carob counting? Care to shar?

42 replies

Inkaddiction 2010-01-09 06:47:31 -0600 Report

I need a meal plan that tells me what to eat, period

something like

1/2 cup fruit
1 slice toast
8 oz glass of milk

Tuna Samm on 9 grain bread
1/2 cup fruit

or I get side tracked, its hard to cook for 1, so I get sucked into eating what I make for my husband, since I am not a good cook I need more guidence…with a plan that tells me what to do, I actually get it right…that hard part…finding said plan????

Pat Roth
Pat Roth 2010-01-09 11:44:19 -0600 Report

Me too, my mind is still a bit shot from this exhaustion thing, so can't plan beyond the end of my nose—am getting tired of relying on peanut butter most of the time, Here it is noon and have not eaten anything, my fasting BS was 115 so am in no danger of going too low yet today—almost dread for the day to start, and have to THINK of what I am eating——then the yo-yo begins!! PR

Kirla 2010-01-09 11:50:32 -0600 Report


This is what I do. Its worked great for me, maybe you can get some ideas.

I was Diagnosed Type 2 on 26 Feb. 2009. My fasting blood sugar was 366, A1C was 14.1, cholesterol was 300. Blood Pressure 145/95. The doctors put me on 500mg Metformin twice a day, 10mg Lisinopril, 40mg Simvastatin and 81mg Aspirin once a day.

On March 1st I purchased a meter and started testing before and two hours after each meal.

I stopped eating sugar, using salt, drinking coffee, beer and wine right away. I started eating salads, broccoli, cauliflower, cucumbers, pickles, sauerkraut and homemade coleslaw. Lots of coleslaw.

Over the next several weeks I stopped eating bread, crackers, noodles and anything that contained any kind of grains. No flour at all. I check the labels on everything I buy and will not purchase any product with more than 5 or 6 net carbs per serving with the exception of chana dal. I started to use fenugreek and flax seed on my TVP oatmeal and chana dal. I drink a low carb shake for breakfast in the morning and eat the TVP oatmeal at lunch. I bought like 25 pounds of it and have recently been making what I call TVP carrot, chocolate and more recently pumpkin cakes. I have a small piece at lunch almost every day instead of the TVP oatmeal. I eat about 1 oz of tuna fish every day. I have started eating peanuts, sunflower seeds and almonds for snacks between meals.

I used to eat the tuna with a little mayonnaise in a small bowl. Recently, I finally found some low carb wraps and have been using a small piece with my tuna. I started making Sloppy Joes with ground turkey and spread it over the wraps and put a little salsa & cheese on top and roll them up and toast it in the toaster oven. I put hot sauce on it all it has been great.

I also eat chicken quite often and eat a little beef at least once a week and occasionally will eat a little pork. When eating out I find myself eating chicken and beef a lot. Chicken wings I seem to eat most of the time when we want something fast. They also come with celery and blue cheese.

My morning blood sugar has slowly dropped from the 200-300 range, to an average of about 80. Several months ago I started testing on the peaks (1hour after eating) and most of the time it’s under 100. My 7-14-30 day averages bounce around a lot but most of the time there between 90 & 95. My lowest 7-14 day average was 88. My 7-day average has only gone over 100 only once in the last several months. My numbers are constantly changing. Like a roller coaster. They dip down and then go up and down.

Several months ago I started taking the Equate Fiber Therapy supplement. I bought it at Wal-Mart. Also taking 4000 IU’s of vitamin D, 2000 MG’s of fish oil concentrate and one multi vitamin tablet for adults over 50.

At Thanksgiving and Christmas I made pumpkin pie. I replaced the sugar with splenda and used soy flour for the crust. I couldn’t believe how well it turned out. I plan on making pumpkin pie more often. Some day thinking about making cookies and muffins with the TVP and splenda.

After about seven weeks of taking the meds I couldn’t tolerate the side effects any more and quit taking them. My blood sugar continued to drop week after week, my blood pressure has averaged around 110/70 and my cholesterol has remained below 200 since I stopped taking the meds. My A1C dropped to 5.9 in four months and seven months after being diagnosed it was 5.6.

Most of the changes I made to my diet came from the snake oil lady. She sells a supplement that she clams cured her husband. I get several e-mails from her each week. She is always writing about the nutrients in her snake oil. On her web site she lists them all. I didn’t buy her product but I googled all the nutrients and made a list of all the foods that contained the nutrients. I don’t eat everything on the list but I try and eat all the foods I can. So far it has worked.

Alpha Lipoid Acid
A) Foods containing alpha lipoid acid are spinach, broccoli, peas, brussel sprouts and rice bran.

A) Few foods are rich sources of chromium in the Western diet, the best being organ meats, mushrooms, wheat germ, broccoli and processed meats.

A) Your body absorbs 20 - 40% of the zinc present in food. Zinc from animal foods like red meat, fish, and poultry is more readily absorbed by the body than zinc from plant foods. Zinc is best absorbed when taken with a meal that contains protein. The best sources of zinc are oysters (richest source), red meats, poultry, cheese (ricotta, Swiss, gouda), shrimp, crab, and other shellfish. Other good, though less easily absorbed, sources of zinc include legumes (especially lima beans, black-eyed peas, pinto beans, soybeans, peanuts), whole grains, miso, tofu, brewer's yeast, cooked greens, mushrooms, green beans, tahini, and pumpkin, and sunflower seeds.

A)Biotin can be found in brewer's yeast; cooked eggs, especially egg yolk; sardines; nuts (almonds, peanuts, pecans, walnuts) and nut butters; soybeans; other legumes (beans, blackeye peas, peanuts); whole grains; cauliflower; bananas; and mushrooms. Raw egg whites contain a protein called Avidin that interferes with the body's absorption of biotin.Food-processing techniques can destroy biotin. Less-processed versions of the foods listed above will contain more biotin.

A) Bought 5 pounds when I bought the TVP. Got it cheap. Use it a lot in my cakes and TVP oatmeal. Since finding your site has started to add ½ teaspoon to my protein drink in the morning. Not sure yet if its doing any good but will continue for a couple of months.

A) Bought five pounds of it with I bought the TVP. Got it cheap. I add a little to my chana dal. Thinking about adding it to my tea.

Banaba leaves Banaba, also known as Crepe Myrtle, Queen's Flower
and Pride of India
A) Haven’t found it yet. The wife is from the Philippines. She said it’s cheap there. She was on vacation when I was diagnosed. I didn’t say anything to her when she was over there. She said she could of brought it home with her. She is going back next spring. When she gets back in July I will be able to try it. She going to buy tea made from it.

Bitter Melon
A) The wife uses it all the time. Buys it at the oriental store. She made me some. It’s hard to eat. I was thinking about dehydrating it and making a tea out of it. Found some bitter melon tea in a Philippine store while on vacation. Tasted pretty good. Not sure if it did anything for my blood sugar.

A) Haven’t found it yet

A) Haven’t found it yet.

Last thing I wanted to talk about was my protein drink. Used to use Atkins. Now I buy a powered mix and mix it with homemade soymilk. Almost gave up making soymilk. Couldn’t get rid of the beanie flavor. Came across an article several weeks ago about making soymilk. Said to blanch the beans in 1-2 quarts of boiling water with 1 teaspoon of baking soda for 5 minutes. Blanch it twice. Then when mixing in a blender add boiling water. 1 cup soaked soybeans to 3-4 cups boiling water. Best soymilk I ever had. 1 cup dry soybeans makes ½ gallon soymilk. Just need to soak the beans in cold water for 8-12 hours. I leave the add ingredients hole uncovered when blending the soybeans with the boiling water. Otherwise it will explode all over the place. You can cover the hole with a towel if you want. I find I have no problem blending with the hole removed. As long as I have the cover on the blender.


AddassaMari 2010-01-09 12:05:00 -0600 Report

Kevin, here is a recipe for Pork w/Bitter Melon

This bitter melon recipe pairs two strong flavors - Chinese black beans and bitter melon, a vegetable with a strong chalky flavor. Bitter melon is a bit of an aquired taste - parboiling makes it less overpowering.

Pork with bitter melon could serve 3 to 4 as part of a multicourse meal, or make a main meal for 2 when served over rice.

1 pound bitter melon
1/2 pound lean pork
1 1/2 teaspoons light soy sauce
2 teaspoons plus 1 tablespoon Chinese rice wine or dry sherry
1/2 teaspoon granulated sugar
Pinch of freshly ground black or white pepper
1 1/4 teaspoons cornstarch
1/2 cup chicken broth
2 teaspoons cornstarch dissolved in 1 tablespoon water
1 tablespoon Chinese salted black beans
2 teaspoons finely chopped garlic
1 - 2 tablespoons vegetable or peanut oil, as needed
1/4 teaspoon Asian sesame oil
Salt or pepper to taste, optional

Bring a large pot of water to a boil.

Cut the ends off the bitter melon and cut in half lengthwise (do not peel). Remove the seeds and pith from the middle of the melon with a small spoon. Cut the melon diagonally into thin, 1/4-inch slices.

Place the sliced bitter melon in the boiling water and parboil until it is just tender (2 - 3 minutes).Drain.

Cut the pork across the grain into very thin, 1/8-inch thick slices that are 1 1/2 - 2 inches long. Place in a bowl and add the soy sauce, 2 teaspoons rice wine or sherry, pepper, and cornstarch, stirring to combine and adding the cornstarch last. Let the pork stand while preparing the other ingredients.

In a small bowl, combine the chicken broth and 1 tablespoon sherry. In a separate small bowl, dissolve the cornstarch in 1 tablespoon water. Rinse the black beans to remove excess salt. Mash the beans with the side of a cleaver or the back of a spoon. In a small bowl, stir together the beans and chopped garlic with a small amount of water.

Heat 1 tablespoon oil in a preheated wok. When the oil is hot, add the bean/garlic mixture. Cook, stirring, for about 15 seconds until aromatic, then add the pork. Stir-fry for 2 - 3 minutes, until the pork turns white and is nearly cooked. Remove the pork from the pan.

Heat 1 to 2 teaspoons oil in the wok, as needed. When the oil is hot, add the bitter melon. Stir-fry for a minute, then pour in the chicken broth mixture. Add the pork back into the pan, stirring to mix everything together. Cover and simmer for 2 minutes.

Re-stir the cornstarch/water mixture. Push the other ingredients to the sides of the wok and add it to the chicken broth in the middle of the wok, stirring to thicken. Stir everything together, stir in the sesame oil, and season with salt or pepper if desired. Serve hot.

Taste pretty good.

Kirla 2010-01-09 12:58:29 -0600 Report

Thanks for the recipe. I will give it a try. My wife just cooks it with a litttle garlic and onions. Not too good at all. She loves it. Maybe when added with all the other stuff it will hide the flavor a bit. She is going to the Philippines next month. Will try it then.


AddassaMari 2010-01-09 11:57:17 -0600 Report

I recommended a cookbook that just might be your ticket. It all about cooking for two. Plus it has menus, "eat this", not just recipes, and nutrition label for all recipes.

I will look around and see if I can find a site that offers daily menu plans. But you may want to check out they have a menu planner that can help you create you own menus based on what you like and need.

Inkaddiction 2010-01-10 03:31:01 -0600 Report

Well thank you all for the replies…I am at that point where my fasting BS (12-14-16 hour fasts) is in the 300's, thats after 80 units of insulin at bed time, it does seem to matter to my body what meds I take or what I eat, it just fights back with horrid BS, bad A1c's and I feel like crap all the time…I am just about at the point where I am just going to forget the Dr ever said the word Diabetes and go back to my regularly scheduled life, the fight can get SO old some times…luckily I have found all of you, and it keeps me from quitting…thanks again

Pat Roth
Pat Roth 2010-01-10 20:33:17 -0600 Report

I know, me too!! I am GRADALLY becoming more used to it, but still have to throw my tail over my back, at times— I HATE THIS, then think of the consequences, then get back to business!! Sigh—-PR

BIRDY 2010-01-06 00:42:00 -0600 Report

we are following low glycemic index diet and it worked out fantastic.My husband lost 40 lbs in five months.

AddassaMari 2010-01-08 17:49:17 -0600 Report

I have been trying to find a good source for more info on the low glycemic index. I am still researching, any sources?

Danni-the-diabetic 2010-01-08 23:09:40 -0600 Report

whats low glycemic diet?

AddassaMari 2010-01-09 00:00:13 -0600 Report

Danni..I found some infor here:
I am in the process of reading it also

In part it says, The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance.

Recent studies from Harvard School of Public Health indicate that the risks of diseases such as type 2 diabetes and coronary heart disease are strongly related to the GI of the overall diet. In 1999, the World Health Organisation (WHO) and Food and Agriculture Organisation (FAO) recommended that people in industrialised countries base their diets on low-GI foods in order to prevent the most common diseases of affluence, such as coronary heart disease, diabetes and obesity."

Makes interesting reading. Also read some more about low GI diet in the articles section of this site.

BIRDY 2010-01-09 04:08:54 -0600 Report

yes exactly that…If you eat a high GI+low GI at the same time then you will have an average GI.For example , if you are eating a slice of pizza you should also eat green salad or steamed veggies.A very ideal meal for us ;half bowl of soup and then half slice of steamed salmon+steamed veggies+2-3 table spoon of pasta/rice/bulgur + green salad as much as you can. This dish is fantastic for us.Very satisfying , nutritious and light.

AddassaMari 2010-01-05 18:11:54 -0600 Report

I have a meal pattern that I follow.I am allowed 45 g of starchy Carbs per meal and 39 g for snack. I shave 5 g off each Starchy Carb, add it to my Snack Budget, split it and have two snacks. I sometimes Cut a Carb and use non-starch veggie to fill up my plate. For example I skip rice or potato add a tortilla (6' in across = 17 g Carb) and make up the difference with non-starchy veggies. This may seem complicated but it is not. Once you learn which Carbs are starchy, which are not and how much is a serving, putting together a meal is a breeze. One thing some people forget is that foods from the milk group counts as a carb because of the lactose which breaks down into glucose in body.
The hardest part is deciding what to eat. Another thing that works for me is with the non-starchy veggies, I can boost my carbs especially on days when I exercise or do a lot of errands or running around.

Here is some trivia: Did you know it would take 9 servings non-starchy vegetables to equal 45 g of Carbohydrates. That's 4 1/2 cups of vegetable or 9 cups of vegetable juice. (Imagine eating 4 1/2 cups of spinach at one sitting, can you say Popeye!)

AddassaMari 2010-01-05 17:54:09 -0600 Report

Here is the pattern I follow for all meals, They are not set in stone, But I keep starchy carbs at or below the meal recommended amount.
3 Carbs (45 g)
1 Starch (15 g); 80 Cal
1 fruit (15 g); 60 Cal
1 milk (15 g); 90 Cal
1 oz Protein = 1 Meat or Egg; 75 Cal
(white only for low cholesterol)
1 serving Fat= 1 Teaspoon; 45 Cal
(use poly- or monounsaturated)
Free Beverage (Coffee, tea, water) 0 Cal
= 350 Cal

3 Carbs (45 g)
2 Starch (30 g);160 Cal
1 Fruit (15 g); 60 Cal
3 oz Protein = 3 oz Meat (very lean); 35 Cal
Veggies : 1 serving (5 g of Carbs); 25 Cal
1 Fat = 1 Teaspoon; 45 Cal
Free Beverage ) Cal
= 325

3 Carbs (45 g); 240 Cal
(see Lunch)
3 oz Protein; 35 Cal
(see Lunch)
Veggies 3 servings; 75 Cal
(see Lunch)
1 Fat; 45 Cal
Free Beverage; 0 Cal

2 Carbs (30 g) = 2 Starch 160 Cal
and one Milk OR 1 Meat; 90 Cal OR 35 Cal
Veggies (5 g Carbs); 25 Cal
=275 Cal/220 Cal

How it stacks?
Carbohydrate Group per Serving
1 Starch = 15 g Carbs, 3 g Protein; 1 of less Fat; 80 Calories
1 Fruit = 15 g Carbs; 0 g Protein; 0 g Fat; 60 Cal
Milk = 12 g Carbs; 8 g Protein;
Skim 0-3 Fat; 90 Cal
Low-fat 5 Fat; 120 Cal
Whole 8 Fat; 190 Cal
Other Carbs = 15 g Carbs; Variable Protein, Fats, and Calories

Meat and Meat Substitute per ounce
Very Lean 7 g Protein; 0-1 Fat; 35 Cals
Lean 7 g Protein; 3 Fat; 55 Cal
Medium-fat 7 g Protein; 5 Fat; 75 Cal
High-fat 7 g Protein; 8 Fat; 100 Cal

Armed with this information I can easily make substitutions and or adjust a menu to produce the right combibnation of foods

Danni-the-diabetic 2010-01-07 23:06:18 -0600 Report

whats the difference between a starch and a carb?

AddassaMari 2010-01-08 17:42:39 -0600 Report

They are both carbohydrate. Starchy carbs are like potatoes and grains, peas, breads, lentils..etc. Non-starchy carbs are like broccoli, lettuce, green beans, etc. Starchy carbs have 15g of Carbs per 1/2 cup serving while non-starchy carbs have 5g of Carbs in 1/2 cup, cooked, or 1 cup raw, or 1 cup of juice.

June Tademy
June Tademy 2009-12-31 21:13:49 -0600 Report

I am taking a class to do just that wish me luck, I do not know how to count carbs

Elrond 2009-12-31 22:00:25 -0600 Report

It's not too bad if you use packaged foods or follow recipes. After you do that a while, you get fairly good at estimating. CalorieKing has a great book and website where they list carb counts for many popular restaurant items too. I do most of my own cooking from recipes and many don't list carb counts. When that happens, I simply add the carbs for each ingredient and divide the sum by the number of servings. It's not exact but it's close enough. If you want to cook and don't want to mess with the math, try they have carbs and other nutritional info already figured for many delicious recipies.

oldone1 2010-01-02 14:00:20 -0600 Report

i follow weight watcher for my daily meals and then count carbs for my snacks… i have lost almos 40 lbs since may. i take meformin 1000mg in the evening. i try to exercise several tims a week

June Tademy
June Tademy 2010-01-03 14:53:56 -0600 Report

Thank you so very much, I pulled the site and find it helpful, I will cancel my class and use this site. Thank you again for listening and helping me

appleseed 2009-12-29 10:38:29 -0600 Report

Interesting about Carbs, Fats and Protiens…
Protiens the size of my palm, Fats the Size of my Thumb, and Carbs the size of my fist works for me…of course…I am only consuming Low Glycemic Carbs.

appleseed 2009-12-29 08:18:17 -0600 Report

I find that in addition to all the so called "normal methods, also considering the Glycemic Load or index of a food or meal is helpful in balancing…anyone else?

J Niece
J Niece 2009-12-28 15:00:11 -0600 Report

Many of my clients love the program we put them on. They are eating every 2-3 hours without having to plan a bunch. Many are able to reduce meds instead of having to increase them!

heart2heart 2009-12-27 08:52:43 -0600 Report

Because I've had 2 heart attacks and the Type 2 diabetes, I've created an Excel spreadsheet and count carbs, fats, calories and sodium. The numbers automatically total each meal and by day. First thing in the morning I try to plan my meals. The USDA has a good site to get nutrition values to add to it. This has become a necessity for me with my reduced heart function. And beware of diet sodas…most have 35 g of sodium per serving and if you have too many a day it really adds up.

I don't have problems counting the carbs, the tough part is sodium and fats…it seems most foods that are diabetic friendly are loaded with either fats or especially sodium to make up the taste difference and this is horrible for the heart. I rely on fresh (costly but my life is worth it) and add spices for taste treats that don't include salt.

Pat Roth
Pat Roth 2009-12-29 10:44:00 -0600 Report

Sounds like a dedicated counter—-so smart to know how to do that on your computer—-I admire you for your persistant know-how!!

I just GUESS—eat, test, then go from there, I do not have all of your health issues however, so this works for me. I try to avoid salt, but don't actually COUNT it, just try to avoid, and yes, I am learning to READ LABELS! Some foods can be tricky, like you say! Pat R

Antique-Dave 2009-12-27 07:44:05 -0600 Report

I loosely count carbs, pre dx I was probably hitting 400 a day, now I shoot for around 135.

What I'm doing is working for me, I read all the labels, there are a lot of things that I make from scratch and do not buy pre mix products like hot chocolate packets (30 carbs for a hot chocolate?) yikes!

It still gets back to eating to my meter, this AM it was 102 so I'm going to have eggnog pancakes with the kids.

Elrond 2009-12-27 00:54:12 -0600 Report

I'm counting carbs now. My nurse practitioner diabetes specialist is preparing me for an insulin pump so I'm supposed to get used to it. To tell the truth, I never could make heads or tails out of the exchange diet anyway. I still screw up counting carbs but I'm getting better at it.

Danni-the-diabetic 2010-01-05 23:53:41 -0600 Report

I am just starting to learn the whole counting thing now, after 12 years. I was on insulin pump when I was 14 and I loved it. Good luck with it!

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