Diet & Exercise

[Pea-n-Me]

It is not necessary to go from a very high A1c, to completely normal right away. The idea is to get it down, and to keep trending downward over time. Realistically. It is a process, and for most people, doesn’t happen overnight. It’s ok to take some time to figure it all out, make changes, and gradually lower your numbers towards more normal numbers utilizing a realistic dietary and exercise plan that will yield long lasting changes.

 

[sam_gordon]

I'm not a diabetes expert- but what works for me is having NONE of the junky foods I want to avoid in my house. NONE. As in toss them all/give them away gone.As others have noted here, there are foods on your 'safe' list that you can eat,so you don't feel hungry.

I'm not willing to make my family suffer.

Go grocery shopping. Buy those foods.(almonds,peanuts,celery,etc low sugar foods)

I stopped by the grocery the other day to pick up ingredients for dinner. I kept stopping to look at nutrition labels on various things that look decent. And here's my sticking point... I don't know what my daily limit of carbs SHOULD be. Is something that's 25g per serving 10% of my daily allowance? 25%? 50%? 100%? Without knowing that total, it's hard to make a decision on whether something is "worth" it. And it's hard to broaden my palette.

 

[piccolopat]

I'm not willing to make my family suffer. I stopped by the grocery the other day to pick up ingredients for dinner. I kept stopping to look at nutrition labels on various things that look decent. And here's my sticking point... I don't know what my daily limit of carbs SHOULD be. Is something that's 25g per serving 10% of my daily allowance? 25%? 50%? 100%? Without knowing that total, it's hard to make a decision on whether something is "worth" it. And it's hard to broaden my palette.

Until you can meet with a dietician, you can look online to see what recommendation is for carbs. For example, WebMD has a reference document on diabetes that says for most adults, the goal is 45-60 grams of carbs per meal and 15-20 grams per snack. You might try that for a few days and see how you do with your sugar levels. Nutrition labels are good but processed food should be minimized. Whole foods in their natural or close to natural state (such as frozen veggies) is almost always better for you. Processed foods often have added sugars, fats and sodium, none of which promotes good health. In general, you'll have more carbs in fruits, starches and milk products and much less in non-starchy vegetables.

 

[Pea-n-Me]

We had an RD here on the Dis, I am trying to remember her username. Anyone remember?
ETA Remembered and wrote to see if she would comment for Sam.

 

[TwoMisfits]

I'm not willing to make my family suffer.

I stopped by the grocery the other day to pick up ingredients for dinner. I kept stopping to look at nutrition labels on various things that look decent. And here's my sticking point... I don't know what my daily limit of carbs SHOULD be. Is something that's 25g per serving 10% of my daily allowance? 25%? 50%? 100%? Without knowing that total, it's hard to make a decision on whether something is "worth" it. And it's hard to broaden my palette.

At this phase, I'm gonna echo a PP - you probably should be out of "label reading" and more in "whole food" eating - for yourself, you should just have a checklist for the carbs in "main item" fruits/veg/proteins/fats and work from that. Processed carbs and foods just should be left in the store or just mentally crossed off for you and provided solely for the family. Scratch and simple cooking should be where you live for now.

And I get not wanting to make the family suffer. In my house, with my allergies, I never cook with them, but I provide the ability to "add them on" and to let my kids/spouse cook with them - so my house is still full of dairy and tree nut products I can't eat. But again, if it's me cooking, the plan is they get it "on the plate" not "in the dish." And I will also add - your family will be WAY more concerned with making sure you get healthy than if you have their favorite candy or chip around in the house. They want you around and healthy for a long time more than they want an oreo...

 

[Monykalyn]

We had an RD here on the Dis, I am trying to remember her username. Anyone remember?
ETA Remembered and wrote to see if she would comment for Sam.

Hi yes I am a dietitian-and highly do recommend meeting with an RD who specializes in diabetes management

the goal is 45-60 grams of carbs per meal and 15-20 grams per snack. You might try that for a few days and see how you do with your sugar levels. Nutrition labels are good but processed food should be minimized. Whole foods in their natural or close to natural state (such as frozen veggies) is almost always better for you. Processed foods often have added sugars, fats and sodium, none of which promotes good health. In general, you'll have more carbs in fruits, starches and milk products and much less in non-starchy vegetables.

This actually a pretty good starting place. The trick is what a serving size is. For example-general rule of thumb 15 gm carb is 1/2 cup of something or one SMALL piece (Ie-a regular hamburger bun is at least TWO carb servings or 30+ grams of carb). The "wetter" the food the larger the serving-a cup of grapes vs 1/4-1/3 of a banana for same amount of carb.. This is a very very general rule but over the course of a day or even meal the carbs balance out.
Also-corn, potatoes, peas are considered "grains" or starchy vegetables-meaning they have carb content. Things like carrots, tomatoes, lettuce, do not have high carb content (despite what SM "health" experts tell you)-the sweetness of a carrot comes from the beta carotene NOT SUGAR.

I usually recommend picking one meal to start to "clean up"-if breakfast is a pot sized bowl of sugary cereal-let's get to a higher protein, less processed food and lower carb to start here.

For the record I do NOT advocate a super low carb especially for diabetics. Smart carb choices in lower amounts will result in a far healthier diet than "keto" that's filled with "keto" brownies etc. GOOD sources protein and fats are fine.

Oh-and for most people-most have no idea how many calories they drink during the day (not talking alcohol here but that counts too) but sodas, juices, "energy" drinks, specialty coffees, "smoothies" etc-just cutting this down and out can result in significant calorie reduction.

Also=GOOD FOR ANYONE who wants to improve their health-this is a lifelong journey, sometimes the path winds a bit off the "health" track but you can always find your way back if you choose. Choose better for THIS meal, and then the next "this meal". Start with changes you can sustain, smaller changes to build on.

As for exercise-yes regular activity is important-start with small things again-park the car at the furthest spot from door when shopping. set a timer for 5 minutes every hour you get up and move. Take the stairs (even if you only manage one flight at first). Find a group to walk with that will hold each other accountable. I found a youtube yoga class that I love-she does 10,15, 30, 60 minute classes for all levels-I LOVE her 10 minute beginner wake up yoga-and this does make a difference! (Yoga with Kassandra is the name https://www.youtube.com/channel/UCX32D3gKXENrhOXdZjWWtMA)

 

[Pea-n-Me]

Hi yes I am a dietitian-and highly do recommend meeting with an RD who specializes in diabetes management

This actually a pretty good starting place. The trick is what a serving size is. For example-general rule of thumb 15 gm carb is 1/2 cup of something or one SMALL piece (Ie-a regular hamburger bun is at least TWO carb servings or 30+ grams of carb). The "wetter" the food the larger the serving-a cup of grapes vs 1/4-1/3 of a banana for same amount of carb.. This is a very very general rule but over the course of a day or even meal the carbs balance out.
Also-corn, potatoes, peas are considered "grains" or starchy vegetables-meaning they have carb content. Things like carrots, tomatoes, lettuce, do not have high carb content (despite what SM "health" experts tell you)-the sweetness of a carrot comes from the beta carotene NOT SUGAR.

I usually recommend picking one meal to start to "clean up"-if breakfast is a pot sized bowl of sugary cereal-let's get to a higher protein, less processed food and lower carb to start here.

For the record I do NOT advocate a super low carb especially for diabetics. Smart carb choices in lower amounts will result in a far healthier diet than "keto" that's filled with "keto" brownies etc. GOOD sources protein and fats are fine.

Oh-and for most people-most have no idea how many calories they drink during the day (not talking alcohol here but that counts too) but sodas, juices, "energy" drinks, specialty coffees, "smoothies" etc-just cutting this down and out can result in significant calorie reduction.

Also=GOOD FOR ANYONE who wants to improve their health-this is a lifelong journey, sometimes the path winds a bit off the "health" track but you can always find your way back if you choose. Choose better for THIS meal, and then the next "this meal". Start with changes you can sustain, smaller changes to build on.

As for exercise-yes regular activity is important-start with small things again-park the car at the furthest spot from door when shopping. set a timer for 5 minutes every hour you get up and move. Take the stairs (even if you only manage one flight at first). Find a group to walk with that will hold each other accountable. I found a youtube yoga class that I love-she does 10,15, 30, 60 minute classes for all levels-I LOVE her 10 minute beginner wake up yoga-and this does make a difference! (Yoga with Kassandra is the name https://www.youtube.com/channel/UCX32D3gKXENrhOXdZjWWtMA)

Thank you so much!

 

[sam_gordon]

Hi yes I am a dietitian-and highly do recommend meeting with an RD who specializes in diabetes management

This actually a pretty good starting place. The trick is what a serving size is. For example-general rule of thumb 15 gm carb is 1/2 cup of something or one SMALL piece (Ie-a regular hamburger bun is at least TWO carb servings or 30+ grams of carb). The "wetter" the food the larger the serving-a cup of grapes vs 1/4-1/3 of a banana for same amount of carb.. This is a very very general rule but over the course of a day or even meal the carbs balance out.
Also-corn, potatoes, peas are considered "grains" or starchy vegetables-meaning they have carb content. Things like carrots, tomatoes, lettuce, do not have high carb content (despite what SM "health" experts tell you)-the sweetness of a carrot comes from the beta carotene NOT SUGAR.

I usually recommend picking one meal to start to "clean up"-if breakfast is a pot sized bowl of sugary cereal-let's get to a higher protein, less processed food and lower carb to start here.

For the record I do NOT advocate a super low carb especially for diabetics. Smart carb choices in lower amounts will result in a far healthier diet than "keto" that's filled with "keto" brownies etc. GOOD sources protein and fats are fine.

Oh-and for most people-most have no idea how many calories they drink during the day (not talking alcohol here but that counts too) but sodas, juices, "energy" drinks, specialty coffees, "smoothies" etc-just cutting this down and out can result in significant calorie reduction.

Also=GOOD FOR ANYONE who wants to improve their health-this is a lifelong journey, sometimes the path winds a bit off the "health" track but you can always find your way back if you choose. Choose better for THIS meal, and then the next "this meal". Start with changes you can sustain, smaller changes to build on.

As for exercise-yes regular activity is important-start with small things again-park the car at the furthest spot from door when shopping. set a timer for 5 minutes every hour you get up and move. Take the stairs (even if you only manage one flight at first). Find a group to walk with that will hold each other accountable. I found a youtube yoga class that I love-she does 10,15, 30, 60 minute classes for all levels-I LOVE her 10 minute beginner wake up yoga-and this does make a difference! (Yoga with Kassandra is the name https://www.youtube.com/channel/UCX32D3gKXENrhOXdZjWWtMA)

Thank you. The 45-60g/meal & 15-20g/snack I feel I can comfortably do (after doing a week on 45-75g/DAY). Stupid question... is that two snacks/day? Three? Five in two days? Etc.

It's definitely an adjustment. I understand each diet plan is individual and I'd love to talk to an RD TOMORROW, but it's looking like it might be over a month. It's hard to start a diet if you need to wait 6 weeks for information on how to it properly, versus just "eat less, eat better".

DW is supportive and willing to help cook. I don't know if the kids even know.

 

[MrsPete]

I didn't make the appointment. I'm calling around on my own to see if I can get in elsewhere.

Good luck, but those people are in high demand.

I'm not willing to make my family suffer.

Eh, I don't think lack of Little Debbie snack cakes is actually "suffering". It won't hurt anyone to have healthy foods in the house.

Until you can meet with a dietician, you can look online to see what recommendation is for carbs. For example, WebMD has a reference document on diabetes that says for most adults, the goal is 45-60 grams of carbs per meal and 15-20 grams per snack. You might try that for a few days and see how you do with your sugar levels. Nutrition labels are good but processed food should be minimized. Whole foods in their natural or close to natural state (such as frozen veggies) is almost always better for you. Processed foods often have added sugars, fats and sodium, none of which promotes good health. In general, you'll have more carbs in fruits, starches and milk products and much less in non-starchy vegetables.

Something my Dietician talked about was "added sugar". For example, an apple contains some natural sugar -- and it's okay, in moderation. In contrast, an apple-flavored fruit leather contains added sugar, and that's where the problem lies.

Hi yes I am a dietitian-and highly do recommend meeting with an RD who specializes in diabetes management

This actually a pretty good starting place. The trick is what a serving size is. For example-general rule of thumb 15 gm carb is 1/2 cup of something or one SMALL piece (Ie-a regular hamburger bun is at least TWO carb servings or 30+ grams of carb). The "wetter" the food the larger the serving-a cup of grapes vs 1/4-1/3 of a banana for same amount of carb.. This is a very very general rule but over the course of a day or even meal the carbs balance out.
Also-corn, potatoes, peas are considered "grains" or starchy vegetables-meaning they have carb content. Things like carrots, tomatoes, lettuce, do not have high carb content (despite what SM "health" experts tell you)-the sweetness of a carrot comes from the beta carotene NOT SUGAR.

I usually recommend picking one meal to start to "clean up"-if breakfast is a pot sized bowl of sugary cereal-let's get to a higher protein, less processed food and lower carb to start here.

For the record I do NOT advocate a super low carb especially for diabetics. Smart carb choices in lower amounts will result in a far healthier diet than "keto" that's filled with "keto" brownies etc. GOOD sources protein and fats are fine.

Oh-and for most people-most have no idea how many calories they drink during the day (not talking alcohol here but that counts too) but sodas, juices, "energy" drinks, specialty coffees, "smoothies" etc-just cutting this down and out can result in significant calorie reduction.

Also=GOOD FOR ANYONE who wants to improve their health-this is a lifelong journey, sometimes the path winds a bit off the "health" track but you can always find your way back if you choose. Choose better for THIS meal, and then the next "this meal". Start with changes you can sustain, smaller changes to build on.

As for exercise-yes regular activity is important-start with small things again-park the car at the furthest spot from door when shopping. set a timer for 5 minutes every hour you get up and move. Take the stairs (even if you only manage one flight at first). Find a group to walk with that will hold each other accountable. I found a youtube yoga class that I love-she does 10,15, 30, 60 minute classes for all levels-I LOVE her 10 minute beginner wake up yoga-and this does make a difference! (Yoga with Kassandra is the name https://www.youtube.com/channel/UCX32D3gKXENrhOXdZjWWtMA)

So much good advice. I especially agree with the comment about "most people don't know how many carbs are in this or that food."

Two years ago I was very ignorant on that subject. When I was first diagnosed, I was actually afraid to eat. I spent so much time reading labels, and one day I actually cried because I didn't know what was okay to pack for lunch. It gets easier.

Stupid question... is that two snacks/day? Three? Five in two days? Etc.

When you talk to a Nutritionist one-on-one, you'll talk about how many carbs and what time -- for me, we talked about how I go to work at the butt crack of dawn and eat lunch at 10:30 (insane), so an afternoon snack is an absolute necessity. You probably have a more typical schedule, so you probably want a small snack mid-morning and a small snack mid-afternoon. The idea is to avoid "highs and lows" in your blood sugar.

You're fortunate to have support from your family. Mine was great. I was diagnosed in October, and I was really afraid for Thanksgiving dinner. Being so newly diagnosed, I was determined to "keep to my diet", and my family was helpful. Turkey, of course, was no problem. My family and I had a much smaller meal than usual, and I told them I could easily by-pass the potatoes, but I didn't think I could say "no" to the homemade yeast rolls -- so they said, "We'll all skip them this year." When you're starting out, it takes a lot more mental effort, but it will get easier. (And now that my numbers are solid, I can splurge on "whatever" for one meal like Thanksgiving -- I just can't do it more than once.)

 

[ScottOKW2K]

God I hope not. I can't imagine getting down to 30 carbs per day.

It's actually not that hard. I'm a guy that loved his bread, was meat 'n taters most of the time and always had coke or sweet tea.

And I was diagnosed as diabetic in February. I decided that I did not want to add ANOTHER medication that I had to take. Doc said "exercise more, less carbs". I thought - yeah, tight, but I needed to do something different than what I was doing before. Fortunately my company provided a program for diabetic control by diet. I started that and in the time since then I've gone from A1C from 6.8 to 5.5, and my weight went from 185 to 152. And all I've done is change what I eat. In addition I find I'm less hungry than before and I'm in the mindset of choosing foods that are good tasting and good for me. Instead of being restrictive I'm actually enjoying my food more than before. The best way for me to describe this is in the past I told my body what it wants, and now I am listening to what it needs.

 

[Timandalicia]

DW & I both need to lose weight. We have motivation (health, vacations, etc), but neither of us has the will power. The motivations we have aren't "strong enough", so to speak, to stick with a diet and/or exercise plan. Of course, we've never really sat down and come up with a plan, but we know us. We'll be "good" for a week, maybe two, but then it's too easy to slide back into bad habits (fast food, lack of exercise, sugary snacks).

We don't belong to a gym (we have in the past but never really used it), we don't have a treadmill/exercise bike (because it will become a clothes rack), and don't have confidence that we can stick to a diet.

So, short of saying "you just have to do it" (sorry, not helpful), any suggestions?

Here is a first step challenge- Don’t drink your calories. Nothing you drink can have calories in it. Try it for a week. You’d be surprised how easy it is to do relative to other dieting and you’d be surprised how much it cuts out.
Acknowledge the difference between willpower and “won’t” power. I have good willpower but lack won’t power.
I focus on exercise with my willpower and have to use operant conditioning for my won’t power.
Next, recognize that eating food has a super high correlation to its proximity to you. I’ll eat 5 potato chips if I take 5 from the pantry, but eat 20 if I bring the bag out to the counter. So you have to do it together and you have to have only healthy food around and even better go on a preset meal plan.
Finding the right exercise is key for motivation. And know that it takes at least two weeks to create a habit, so it takes a lot of making yourself do it at first but know that it gets easier when you get over that hump.
Set up accountability to yourself and an outside entity like an app. Find a group for accountability and motivation. Like a running club or a class.

 

[sam_gordon]

It's actually not that hard. I'm a guy that loved his bread, was meat 'n taters most of the time and always had coke or sweet tea.

And I was diagnosed as diabetic in February. I decided that I did not want to add ANOTHER medication that I had to take. Doc said "exercise more, less carbs". I thought - yeah, tight, but I needed to do something different than what I was doing before. Fortunately my company provided a program for diabetic control by diet. I started that and in the time since then I've gone from A1C from 6.8 to 5.5, and my weight went from 185 to 152. And all I've done is change what I eat. In addition I find I'm less hungry than before and I'm in the mindset of choosing foods that are good tasting and good for me. Instead of being restrictive I'm actually enjoying my food more than before. The best way for me to describe this is in the past I told my body what it wants, and now I am listening to what it needs.

I'm glad you were successful. How many carbs have you been eating each day? For me, getting down to about 60 carbs/day HAS been hard. I can't imagine doing 30/day for months

 

[Disneybuckeye]

I want to wish you well on your journey to a more healthier you. You have received lots of good information on the diet aspect and I just wanted to encourage you on the exercise plan.

A few years ago I spent a crap ton of DVC points to stay in a Boardwalk view room. On Saturday morning we were woken up at 6am by an ungodly amount of noise. I felt like I wasted those points on a crappy experience. Seeing all the people at the parks later that day in their running shirts was the Ah Ha moment of that is what the noise is and I want one. Thus at the age of 54 I became a runner.

I now workout 3-5 days a week. I do find I eat more, as I need the calories, but I do eat veggies and other natural food as opposed to processed snacks. I have also done two Wine & Dine 10ks and proudly wear the shirts to prove. I hate to workout, but there is another shirt on the line in November and I want it.

The other plus to working out is the improved mobility and how my body feels. I used to have constant back pain and it is now gone. I have much better stamina. I have also worked really hard on flexibility as that is something you rapidly lose as you age. I can now bend over and have my palms flat on the ground. I am within 4 inches of being able to do the splits. We snow ski and I am now able to ski a full day for 5-6 days in a row and still feel great after.

I want to encourage you to look at your whole health picture and see all the positives that will come from eating better and getting in shape. When dh (who loves to workout) asks me how my workout was I do tell him it was heinous, but mentally I know how important it is for the type of life I want to lead.

Good luck on your journey and I am routing for you to do well

 

[hsmamato2]

I'm not willing to make my family suffer.
And it's hard to broaden my palette.

Ok...I hear this. A few years back, due to health needs,I had to change 90% of my diet around. My family was along for the ride ,mainly b/c I'm the primary cook in the house,and shopper. Most things,they barely noticed. Some things, like roasted cauliflower was new for them. At first, I heard some complaints,and I was the only one eating it for dinner. But I had a number of choices at each meal,so no worries. I made large meals, used foods I knew I could tolerate,with an eye to things my family liked in general,and within a short time they adapted to much of the foods. No suffering involved,and I never stopped them from making a treat for themselves if they wanted it (from scratch of course). (or buying something when they were out and wanted a snack). My point is, I didn't consider it suffering for them at all. The food I was preparing was incredibly healthy,and I know it benefits all of them too.
Broadening a palette takes some time, but I started getting creative by googling recipes that fit in my new diet needs. I've been 'creative' ever since,simply b/c I like to eat,love flavors,and had to make it myself in order to have all of that. SInce that time,I've learned to cook/bake for friends who are on all sorts of special diets,including diabetics.(that's not the toughest diet to cook for by a long shot!)
Have fun learning new 'foods' and sharing those healthy things with your family.

 

[sam_gordon]

Ok...I hear this. A few years back, due to health needs,I had to change 90% of my diet around. My family was along for the ride ,mainly b/c I'm the primary cook in the house,and shopper. Most things,they barely noticed. Some things, like roasted cauliflower was new for them. At first, I heard some complaints,and I was the only one eating it for dinner. But I had a number of choices at each meal,so no worries. I made large meals, used foods I knew I could tolerate,with an eye to things my family liked in general,and within a short time they adapted to much of the foods. No suffering involved,and I never stopped them from making a treat for themselves if they wanted it (from scratch of course). (or buying something when they were out and wanted a snack). My point is, I didn't consider it suffering for them at all. The food I was preparing was incredibly healthy,and I know it benefits all of them too.
Broadening a palette takes some time, but I started getting creative by googling recipes that fit in my new diet needs. I've been 'creative' ever since,simply b/c I like to eat,love flavors,and had to make it myself in order to have all of that. SInce that time,I've learned to cook/bake for friends who are on all sorts of special diets,including diabetics.(that's not the toughest diet to cook for by a long shot!)
Have fun learning new 'foods' and sharing those healthy things with your family.

The "broadening the palette" comment was because of not knowing the carb limit. As I said in my post, is that meal that has 25g carb 10% of my daily intake? 50%? 95%? I've seen recipes and foods I'd like to try, but trying to decide if it's "worth it" to use up 'x' amount of carbs.

 

[ScottOKW2K]

I'm glad you were successful. How many carbs have you been eating each day? For me, getting down to about 60 carbs/day HAS been hard. I can't imagine doing 30/day for months

30 or less, and this is total carbs not net carbs. The basic guideline of the program I am on is low carb, moderate protein and a decent amount of natural fats. You want at least one protein each meal, fat (think butter, cottage cheese, ect) and veggies (5 servings / day recommended). I monitor my blood sugar and ketones each morning. The proteins are in the program because they are energy dense, fat for energy density and satiety, and the vegetables are to make sure you get your full range of nutrients. There are several ways of thinking about what I am eating : (1) eat around the perimeter of the grocery store - that's your veggie / meat / dairy / fish areas , or (2) Think of most of you foods being single ingredient (egg, meat, veggie).

Eating this way allows the body to be in a mild state of ketosis. I know from reading this thread many disparage this word and anything associated with it. All it means is that instead of the body using quick external energy (carbs) it uses stored energy it already has (fats). You want your measured ketone levels to be 0.5 or greater. This is a very healthy range. I you hear keto mentioned negatively as in ketoacidosis this occurs when your ketones get around 8 or higher, not a state I would aspire to. My normal is between 1 and 2. This is easy for me to maintain.

I still have gone on vacation eating this way, and my co-workers and myself eat at the same restaurants as before. I just spend a little more time looking at the menu, and I make different choices than before. You can still enjoy yourself - I spent a week at WDW after Memorial day, ate at Boathouse 2x, Blaze Pizza 3x, Earl of Sandwich, Bonefish Grill and other places and never went out of ketosis. I actually find that I am enjoying my dining choices now more than I did in the past,

I'm healthier than I've been in decades. And there's nothing special about me . I just simply decided to try a different choice than what I has been doing before. I'm no longer diabetic, the weight loss is a secondary effect of my dietary changes. One last thing - I'm on meds for high BP - I usually measure about 135/80 when I get my physical each year. I bought a meter recently and have started monitoring that too each morning - I'm now averaging 110/70.

 

[NAB]

The "broadening the palette" comment was because of not knowing the carb limit. As I said in my post, is that meal that has 25g carb 10% of my daily intake? 50%? 95%? I've seen recipes and foods I'd like to try, but trying to decide if it's "worth it" to use up 'x' amount of carbs.

Your carb count goes by meal not really by the whole day. You can’t eat your carb allowance at breakfast for the day and say that’s it.

The count you go by is meal because you want to keep your sugar count even during the day. So if your main meal is 25g you have leeway for a dessert or fruit. Again you have to watch the portion size for that 25 g.

 

[monsterkitty]

I'm not willing to make my family suffer.

And it's hard to broaden my palette.

I'm going to respond to this by going back to my 13-year-old self.

When I was 13, my dad had his first heart attack. He had just turned 36. Because of his age they did not treat his symptoms as a heart attack because he was "to young" and he lost about 50% of his heart. He was not over-weight and was athletic. He just had the "I'm screwed" genes he inherited from his father, who died at 40 from a heart attack.

While in the hospital my dad was told to change his diet. We were a meat and potatoes family because that's what my dad grew up eating on the family farm. (Well, my family was a meat eating family, I hated red meat so I ate very little of it). When he came home he allowed my mom to only make two different dinners: baked chicken with a jar of salsa poured over it and bake halibut with a jar of salsa poured over it. These were the only two foods he allowed in the house, skinless chicken breasts, halibut, and salsa.

I grew resentful because I wasn't allowed anything other than those two meals at dinner. At least at school I could still eat the school lunch (who says they look forward to school lunches?!), but at home it was dreadful. I actually stopped eating dinner and as a competitive swimmer, swimming around 12-20k a day this was not healthy.

My maternal grandma was an amazing cook so she would cook heart-healthy soups and freeze them so my dad could eat lunch during the day. We were not allowed to touch these.

My mom started sneaking in food for my sister and myself and hiding it in our rooms. If she wouldn't have done that I have no idea what would have happened.

My point: If my father would have just broadened his palette and looked beyond the two foods, I as a teen would have accepted the new lifestyle. Remember, I hated red meat so chicken and fish were my preferred meals, but it took years for me to be able to eat either without gagging. However, still to this day if you suggest pouring Pace salsa over chicken or halibut, I'll pour it over your head instead.

There are so many different healthy recipes out there that you will be able to find what you and your family like that they would be resentful like I was. If your children are really young they may not even notice a difference in a recipe. If they're older, include them in making healthy choices and have them help prepare the meals. This will give them buy in. Also, don't forbid foods that teens need from entering the house. Teens need chips, cookies, pop, etc. in limited amounts. Cutting these out completely begs for them binge eating while at school or friends houses.

If my dad would have allowed other healthy choices I would not be writing this post. My sister and I would have been 100% on board with the new lifestyle/diet change if only my dad wouldn't have been so restrictive.

 

[sam_gordon]

If my dad would have allowed other healthy choices I would not be writing this post. My sister and I would have been 100% on board with the new lifestyle/diet change if only my dad wouldn't have been so restrictive.

Your carb count goes by meal not really by the whole day. You can’t eat your carb allowance at breakfast for the day and say that’s it.

The count you go by is meal because you want to keep your sugar count even during the day. So if your main meal is 25g you have leeway for a dessert or fruit. Again you have to watch the portion size for that 25 g.

I get that. I must not be explaining myself well, because people are responding in a way that doesn't make sense. Let me try one more time...

No one "official" (no offense to anyone in this thread) has told me how many carbs I should have in a meal or snack or for the day. The only instruction I was given was "cut carbs". Without that information, it has been difficult for me (I get that some people on here do just fine on 30g carbs or less per day) to really explore/broaden my palette.

If I'm limited to 30grams of carbs per DAY (as suggested by a couple of people in this thread), then having a single meal with 25 grams of carbs is a bad idea.
However, if I'm limited to 30 grams of carbs per MEAL (also suggested by people in this thread), then having 25 grams fits perfectly, AND lets me have something "extra" (if I understand things correctly).

I'm not against trying new things (OK, unless it has broccoli in it ) , but I feel I am missing key information on what's "allowed".

 

[TwoMisfits]

I get that. I must not be explaining myself well, because people are responding in a way that doesn't make sense. Let me try one more time...

No one "official" (no offense to anyone in this thread) has told me how many carbs I should have in a meal or snack or for the day. The only instruction I was given was "cut carbs". Without that information, it has been difficult for me (I get that some people on here do just fine on 30g carbs or less per day) to really explore/broaden my palette.

If I'm limited to 30grams of carbs per DAY (as suggested by a couple of people in this thread), then having a single meal with 25 grams of carbs is a bad idea.
However, if I'm limited to 30 grams of carbs per MEAL (also suggested by people in this thread), then having 25 grams fits perfectly, AND lets me have something "extra" (if I understand things correctly).

I'm not against trying new things (OK, unless it has broccoli in it ) , but I feel I am missing key information on what's "allowed".

Well, even after you see a nutritionist (aka, someone "official"), if you see a 2nd one, they might not agree with the 1st...so the "officialness of the advice" is not as helpful as you may want.

If you were told to cut carbs, the easiest way would have been to measure your previous week's intake (writing EVERYTHING down that you ate and drank and running computations) and then cutting 50-75% of it to start, depending how high your number started.

Right now, you should be doing the same - keeping a weekly journal of everything you eat/drink and the carb counts and how it's affecting your blood and overall health and feeling. Your nutritionist will surely appreciate that info in 6 weeks to see what you're eating and how that's affected everything about your health...

You know your daily carb limit needs to be low and evenly spread throughout the day. If you take posters' highest suggested limit, you're at 120 carbs/day (30/meal, 15/snack x 2) and if you take the lowest limit, you're at 30 total.

So, it sounds like you should spend a week and see how you do at the highest limit and if you need further reduction. Note, that should be the MAX (no, I'm having 127 carbs or 135 carbs - it should be 120 or less and split by their maxes at meals and snack - no 75 carbs at one meal and 5 at another).

Overall, it's not helpful to say "welp, no expert has given me exact advice so I throw up my hands and eat cheetos within the week until I see the nutritionist." Start somewhere and do your own evidence-based work. Your body will tell you in your figures and feeling if you have it "right." Docs are not the experts about your body - you are, if you're willing to become one.