Newly Pre-Diabetic - Meal Planning Help

[jlhummel]

Here's my story...I've always struggled with my weight due to many things incliding things that are my fault and things that are genetic or medication related.  I'm not denying I'm to blame for some of it.  Over the last few years my bloodwork has been coming back with warning signs of pre-diabetes.  My doctor hasn't been very helpful other than telling me I need to lose weight.  I've asked for advice on how to do that but only get vague responces like eat healthy and exercise more.  Well duh...but I thought I had been doing that already and it's not making any difference.

Blah blah blah I know, this is probably everyones story.  I realise I'm not alone but that doesn't make it any less frustrating which is why I'm here looking for advice.

After my last visit and still having not lost any weight in the last year even though I tried to make healthier choices, have been going to the gym, walking more, and even downhill skii in the winter, I decided I needed to try something more drastic apparently. 

I've read lots of information over the last week about diabetes meal planning and I'm feeling a bit overwhelmed.  There are so many differing views and things to do.  I need something simple to start out.  I feel like I just need someone to tell me "here are the basics, start with this and expand on it later"  Can someone please point me to a simple meal plan or explain the "formula" of balanced meals and serving sizes and exchanges for each meal in a way my plebian brain can understand?

sincerely,

Jennifer (totally confused)

[Odyssey13]

@jlhummel  It's easy to be confused when you're given a wake up call and no real information. I'm glad you reached out to the community because we're here for you.  Read this thread where the same thing was discussed - click

This two page (downloadable pdf) from the American Diabetes Association may give you some new information - click to view

Your doctor could prescribe that you need to see a nutritionalist to help you with meal planning based on your needs.

Losing weight and being more active is part of what many of us need to do. Changing your diet to limit carbs and bad fats and increase fiber is important. You can find a lot of information online. Here is one from the Mayo Clinic - click

Pretty much you'll want no more than 45 grams of carbs per meal, 20 grams for a snack and limit fat to 15 grams a day. Depending on the weight you want to lose, you'll adjust your calories accordingly. Serving sizes are important, too. Using the food logging provided by the Fitbit log will help you see how many calories, carbs, fats and sodium you're getting daily.

Be sure to burn more than you consume. so you'll be losing weight. Don't expect it to be easy at first. If you log food and water, that takes some time. You can always write it in a notebook to help keep track of it.

Many hospitals have classes (insurance may pay, so you'd need to check) for pre-diabetics and diabetics. There are also support groups which meet monthly (no charge) with various topics discussed. You might want to check into that, too.

There may be some activity groups on the forums with pre-diabetics and diabetics you can join for additonal support.

It's great you're tackling this thing head on. I wish your doctor had been more helpful.

Let us know how you are doing as you continue the journey.

Welcome to the forums.

[carl669]

just remember, the standard ADA advice of "45 grams of carbs per meal, 20 grams for a snack and limit fat to 15 grams a day" is a generalization.  it may or may not work for you.  most pre-diabetics i know can't handle 45g of carbs per meal.  it seems they actually do better limiting their carb intake, increasing their fat intake and keeping protein at a moderate level.  like i said, you have to find out what works for you.

you may want to head over to the ADA forums to get some more advice and see what others eat.  (http://community.diabetes.org/t5/Main-Community/ct-p/Support-Forums)

[LewWagner]

Jlhummel,

I was "pre-diabetic for several years and ignored.  To my peril, as I was over 300 pounds in Oct 2013 and my doc diagnosed me with Type II Diabetes.

I saw a nutritionist who gave me what turned out to be my bible for nutritional intake values:

Calories                2,000

Fat                             65

Cholesterol              300

Sodium                 2,400

Carbohydrates        150

Dietary Fiber             25

Sugar                        90

Protein                      50

I was 57 at the time, 5'8", male.

I bought an electronic weight scale and zealously recorded everything I ate (no lying or fudging) and then tallied up each day's intake against the above values to make sure I was meeting them.

I reduced my meal portions (like from 16 oz primer rib to 3-4 ozs of steak) and gave up all sauces.

Also stopped eating processed foods which meant more frequent trips to the grocery store for fresh fruits, vegetables, and deli cuts of meat.  Also got diet yogurt to go with my raspberries each day.

I don't eat pasta, or "sniff" pizza anymore...

I drink water (bottled) all the time and very rarely will have a 12 ounce beer

I walk every day (now jogging more because I am much lighter and in shape) so I burned more calories than I took in each day.

Didn't do JC, WW, or NS or any other paleo/neandrathal whatever diet fads.  Just had a great wife who supported me and actually went on her own diet.

Not saying my way is your way, but a lot of the tips above are common sense I picked up from the web, my nutritionist, doctor, and just learning over time what worked.

Hope you get on track to a healther and fitter you.

Lew

[jlhummel]

@Odyssey13  thanks for the reply and encouragement.  I had found the ADA website but didn't think of the mayo clinic so thanks for that information as well.  I actually think I don't do too bad at eating healthy but from what I'm reading it seems like there is some kind of formula to keep it all balanced properly.  Like having to eat carbs with proteins only at certain times of the day etc. Which is where I start to get totally lost  and a bit melodramatic if I'm honest! LOL 

I did look today if the local hospital had any nutrition program specifically targeted toward people with diabetes or prediabetes and if my insurance would cover any of it. There are and they do...now I just need to convince my doctor to refer me.  Hopefully without too expensive of a visit.  Its one of the few things I dislike about my doctor.  They absolutely will not consult over the phone.  We have to come into the office and pay the office visit fee even if its a simple question.  Which unfortunately also usually means taking a day off work as well.

But anyway. Thank you so much for the kind words and helpful information.

[jlhummel]

@LewWagner  Thanks for the encouraging words and sharing your story.  I've been pre-diabetic for several years as well.  I'm 6ft tall, fluctuate between 260-270lbs and 32yrs old (female).  According to the official numbers I'm really supposed to be down around 185lbs (incidentally the weight I was all through high school!)

Part of the reason I'm so frustrated is because I didn't ignore the diagnosis.  I've made a lot of good steps but apparently it's not enough.  In my more dramatic moments I wonder if it'll ever be enough.  Over the last two years some things I've been proud of are:

• I've completely given up anything carbonated and rarely drink anything other than water or unsweetened iced tea. (2 yrs)
• I no longer smoke (2yrs)
• walk at lunch most days
• go to water aerobics twice a week
• downhill ski in the winter when there's snow.
• park father away from places I need to go
• watch my sodium content and eat less canned things

I was also walking or biking several miles to work everyday for a while there too but I now I work over 45 miles away...and someone stole my bike! Dang it! LOL I hope to be able to afford one again by next summer.

As I mentioned in one of my other replys I found a nutritionist that my insurance will cover some of.  I'm hoping they will be able to help me find my nutritional bible list like you provided in your reply. 

You bring up an interesting point too.  You're so lucky to have a supportive wife.  I'm single and live alone.  I need to find a support system that understands.  Not that my friends aren't understanding or don't wish me well.  They just aren't at the same places in their lives and most fo them have families now to think about.  I don't ahve many single friends.  Hmmm...something else to work on yeah?

I hope I get on track soon too.  Con gratulations on your success too BTW.

Jennifer

[Lightsinger]

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@jlhummel wrote:

@Odyssey13  thanks for the reply and encouragement.  I had found the ADA website but didn't think of the mayo clinic so thanks for that information as well.  I actually think I don't do too bad at eating healthy but from what I'm reading it seems like there is some kind of formula to keep it all balanced properly.  Like having to eat carbs with proteins only at certain times of the day etc. Which is where I start to get totally lost  and a bit melodramatic if I'm honest! LOL 

I did look today if the local hospital had any nutrition program specifically targeted toward people with diabetes or prediabetes and if my insurance would cover any of it. There are and they do...now I just need to convince my doctor to refer me.  Hopefully without too expensive of a visit.  Its one of the few things I dislike about my doctor.  They absolutely will not consult over the phone.  We have to come into the office and pay the office visit fee even if its a simple question.  Which unfortunately also usually means taking a day off work as well.

But anyway. Thank you so much for the kind words and helpful information.

---

The generalized guidelines the ADA gives you might not be as helpful as the community forums could be.  I learned so much from those!  I started "eating to my meter" as they advised, and it changed my life.  I'm not exaggerating.  I soon learned that 45 grams of carbohydrate per meal and 15 for snacks was just too many carbs for me personally.  I like to keep my glucose under 140dl at all times, and I soon discovered that the easiest way to do that, and the simplest, was to count carbohydrate grams.   I stay around 130 for the day, which means spreading them out throughout the day, and that means eating more fresh vegetables, not a lot of bread or starchy veggies, and little to no white rice or sugar.  Some people can eat things that I can't, so it's a matter of becoming your own scence experiment. 🙂  If you don't have a meter, or you have one and your doctor has instructed you only to test once a week, may I suggest something that will be more help to YOU?  Test after meals.  Do it for a couple of weeks and record the results.  By "after meals" I mean at about the one to two hour mark, because that's when you are most likely going to hit your highest reading after eating.  Shoot for no more than 160 at all times.   A carbohydrate reduced regimen really helped me to get control of my diabetes -- I waited too long, don't do that -- and I found losing weight much easier. 

[LewWagner]

It's rough being alone.  Feel free to "lean on me" by ranting or takling about your successess or challenges each day, if you want.  Jennifer, you can do this.  We all know you can.  I found setting up spread sheets with all my nutrition, weight, exercise, and glucose readings kept me so focused that I wasn't spending time "grazing" in the kitchen.

Sometimes it helps just to have someone else to vent to.  I've been there for others and others have been there for me, so I'm just passing it along.

If interested, let me know.  This community has some sort of "friending" capability, but I haven't really used it.  I'll provide you with my email addy if you want.

Getting over smoking was essential to begin starting to tackle your weight and pre-diabetic issues.  Glad you met that challenge.  I know it wasn't easy. I'll bet you still have those little craving demons lurking around inside you, don't you?

Lew

[Getnfitter]

Hi Jennifer. Your story sounds a bit like mine. I saw a naturopath, and she put me on the Paleo/Primal diet. I am JUST now getting started (today) so you could try that. I've tried just about EVERY diet out there, and without much success because I cant seem to stick to anything. I was just diagnosed with Insulin Resistance which is pre-pre-pre diabetes. I'm using Mark's Daily Apple/ Primal blueprint as my guide. First rule is NO sugar for 21 days. Keep Carbs between 50-100 grams per day to lose 1 pound per week, and protein is something more complicated...like .7 gram per pound of Lean Muscle Mass, which you can google to figure out what yours is. Let me know if this helps, Mark's Daily Apple is a good reference, even though I'm brand new to the paleo program, he seems like he gives out pretty sound advice.

[jlhummel]

@LewWagnerAww that's really nice of you to offer.  I'm sure I'll be coming back every so often to report my progress.  You mentioned spreadsheets.  Have you used the tools the FtBit account gives you?  They really are very easy to use.  I think I'm going to start there since I'm already using the activity portion.  Keeping it all in one place where it can do the math for me sounds wonderful.  I'm a librarian...math...bleh.  LOL

There is a friending function here as well.  I requested to be your friend but if you don't want to do that i will not be offended or anything.  If you'd like to friend me back all you need to do is click on my name to the left and then go to my profile.  There is a "Request to friend" button there.  Friending allows us to see various stats on each other and lets us send encouraging messages back and forth.  A few real life friends of mine friended that way as well and like to use it for a little friendly competition when we see we're getting more or less steps than another person in our group.

[LewWagner]

Jennifer,

Saw your friend invite and accepted. 

I started my weight/exercise/nutrition regimen well before I got my FitBit Zip as a birthday present.  By that time, I had already created my spreadsheets and tailored them to provide me with the trends I wanted to have.

I've used the FitBit Log section to input my weight and watch my calories and steps and such, but the charts are a little too plain jane for me and they don't really give me what I'm looking for.

It's nice to use the FitBit metrics to talk "birds of a feather" with others on this forum.  I have heard that many want to count steps and compare steps.  All well and good, but I need to know what distance I have gone in what time and how many calories I've burned in that effort.  I can't "see" steps.  I can grasp and visualize mph, miles, and such.

But, you're right, there are FitBit-provided logs for activities, weight, nutrition, etc.  If you've already invested time and effort into those, it's only logical to keep going with that venue.

Lew

[jlhummel]

So I finally got an appointment with a nutritionist.  Thankfully I wasn't doing as poorly as I feared.  She gave me a plan to start watching and counting my carbs and I'm also going to try to add in more exercise.  She said I'm making healthy choices in the food department for the most part.  I'm scheduled to meet with her again after a few months to see if anything has changed by then.

So glad to at least have a plan of what to try.

[Lightsinger]

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@jlhummel wrote:

So I finally got an appointment with a nutritionist.  Thankfully I wasn't doing as poorly as I feared.  She gave me a plan to start watching and counting my carbs and I'm also going to try to add in more exercise.  She said I'm making healthy choices in the food department for the most part.  I'm scheduled to meet with her again after a few months to see if anything has changed by then.

So glad to at least have a plan of what to try.

---

Counting carbs is really easy, but you will want to read labels a LOT.  🙂  There are a lot of on line calorie/carbohydrate counters available for every kind of food you can imagine, and they are all easy to use and free.  Fitbit includes carbohydrate information in their nutritional database, so that's another option.  It helps to have more than one, just in case one database doesn't have the particular food you want to know about. 

[Odyssey13]

@jlhummel  See! You were doing some good things for yourself before seeing the nutritionist. Now you have more ideas and a plan to follow.

Thanks for the followup. It takes determination and an ability to adjust to the situation and you're doing it.

[jlhummel]

@Lightsinger I have always read labels well.  Just never paid attention to carbs as much as calories, fat and sodium.  My main worry isn't about labels actually.  The part I think I will find difficult is that I don't eat a lot of packaged food.  The Nutritionist gave me some lists with approximate carb valus for foods.  Many of the fresh or whole foods listed on FitBit are waaaay off carbwise from this list so I've been making my own lists for the most part.  I even noticed some reference materials I've found refering to foods, like chicken for example, and they claim it doesn't have any carbs which I don't think is right.  I'm following the list my nutritionist gave me.  LOL

[SunsetRunner]

I have gone completely against the recommendations of the Australian Diabetes Council (which I think is pretty much in line with the US equivalent).  When I was first diagnosed I was told to have 9 "carbs" a day (over here a "carb" is 15g).  That puts it around 135g a day.  Here;s the thing.  I gained 20kg on that regime over 5 years.  

It took me a long time to discover Dr Andreas Eenfeldt who runs the diet doctor website, and whilst I dont stick with everything he recommends, I have cut my carbs back to something like 40g a day and am very happy with the results. (yes I am on insulin and metformin, but I'm beginning a reducing regime as my weight decreases and my BGL reduces, too). A slow weight loss of ~1kg a week, blood sugars in the normal range (fastings are around 4.5-5.5 and post meals usually 6-7).  I cant ask for more.  fitbit is keeping tabs on my steps and sleep and I am a very happy person.  

I use Calorie King to keep tabs on carb content.  Its very accurate AFAIK.

[LewWagner]

My Type II Diabetes nutritional intake (per my nutritionist back in Dec 2013) is:

cals   2000 mg

fat     65 mg

chol  300 mg

sod   2400 mg

carb  150 mg

fiber   25 mg

sugar  90 mg

prot     50 mg

But, it's all about the daily calorie count.  You need to exercise (walking, running, moving) so that you're burning more calories a day than your taking in.

[JHR]

Totally agree with you in the same place and I visited a nutritionist wich help somewhat but still got way to much information coming my way to really process. Glad you decided to post!

[dp9]

I was in your same situation a few years ago.  My fasting blood glucose was 116.  I made 3 health changes and my annual fasting blood glucose level the following year was 105 and my most recent level was 101.  I try to walk 30 minutes a day (I often break up my walks - 20min/10min - when I am pressed for time), I cut out sugar from all sources except fruit, and I add 1/2 - 1 tsp of organic cassia cinnamon to my food every day (I mix it in my morning latte and my evening oatmeal (that's my treat!).  I lost 17 lbs. and stopped walking for three months and gained back 8!  Needless to say, I started walking again and am back down with 30lbs left to go!  These are the only consistent changes I have made.  Coincidence?  Maybe, but I'm not going to test that theory.  Hope this helped.  (p.s.- I've been a vegetarian for 31 years, so not enough veggies was Not my problem!)

[SunsetRunner]

My registered dietician (diabetics education trainer) said to check my blood sugar 2 hours after eating and it should be no higher than 140. Just saying.