I’m already underweight and have a really healthy diet- so what do I eat?

[Arborah]

I am at a total loss of how I can modify my diet further without losing more weight. Help!

 

[Leadinglights]

I am at a total loss of how I can modify my diet further without losing more weight. Help!

As long as you don't need to avoid fats because of other health issues then healthy fats and protein included in your diet will help especially if you reduce your carbs a bit.
You will find most regimes are focussed on people needing to lose weight so finding a balance can be tricky.
If only 'at risk' then some modest changes should be all that is needed.

 

[NotWorriedAtAll]

It depends what you mean when you say a really healthy diet and it also depends how much at risk of diabetes you are.
For example I was diagnosed with diabetes in 2019 and then embarked on a journey to sort it out. For two years my new way of eating brought my numbers down from 'actually diabetic' to 'prediabetes' and this year I managed to get normal numbers.
For me that was a great result and I was happy. The two years when I was getting prediabetic numbers I was actually heading towards normal and not going in the other direction but my body didn't know that - it just knew I had the prediabetic numbers. My health was good during those times and I felt great. I did not lose weight I didn't need to lose and I certainly did not lose more than half a stone-ish. I don't weigh so I can't be precise about that.

You can choose to swap some ingredients in your diet (if you haven't already) and eat berries/rhubarb instead of other fruit which mean you can eat more of them for the same carbs as you were eating of the other fruit and that would mean you definitely wouldn't lose weight. Or you could eat slightly less of them and have them with double cream - if you went full keto the double cream would not cause any problems as you would metabolise it for fuel. I am full keto and it is not a 'losing weight' diet unless you choose to make it so - the same as with any other way of eating.

You could swap out wholemeal bread for a home made keto high fibre high protein loaf and that would maintain calories and in fact probably raise them while removing a lot of carbs from your daily food if you eat bread. Ditto crackers.

You could swap out potatoes of any sort for celeriac and that would help reduce carbs.

The big thing I found was reducing stress - that made a massively bigger dent in my numbers than I had dreamed would be the case. Breathing exercises and getting plenty of good sleep - seems to have been as important as the change in ingredients.

Just a couple of ideas.

 

[Arborah]

It depends what you mean when you say a really healthy diet and it also depends how much at risk of diabetes you are.
For example I was diagnosed with diabetes in 2019 and then embarked on a journey to sort it out. For two years my new way of eating brought my numbers down from 'actually diabetic' to 'prediabetes' and this year I managed to get normal numbers.
For me that was a great result and I was happy. The two years when I was getting prediabetic numbers I was actually heading towards normal and not going in the other direction but my body didn't know that - it just knew I had the prediabetic numbers. My health was good during those times and I felt great. I did not lose weight I didn't need to lose and I certainly did not lose more than half a stone-ish. I don't weigh so I can't be precise about that.

You can choose to swap some ingredients in your diet (if you haven't already) and eat berries/rhubarb instead of other fruit which mean you can eat more of them for the same carbs as you were eating of the other fruit and that would mean you definitely wouldn't lose weight. Or you could eat slightly less of them and have them with double cream - if you went full keto the double cream would not cause any problems as you would metabolise it for fuel. I am full keto and it is not a 'losing weight' diet unless you choose to make it so - the same as with any other way of eating.

You could swap out wholemeal bread for a home made keto high fibre high protein loaf and that would maintain calories and in fact probably raise them while removing a lot of carbs from your daily food if you eat bread. Ditto crackers.

You could swap out potatoes of any sort for celeriac and that would help reduce carbs.

The big thing I found was reducing stress - that made a massively bigger dent in my numbers than I had dreamed would be the case. Breathing exercises and getting plenty of good sleep - seems to have been as important as the change in ingredients.

Just a couple of ideas.

Thank you for taking the time to answer. I have been following a ‘diabetes’ style diet since 2017 ( using advice taken from the Diabetes UK website) when my husband was diagnosed with type 2. I have been told I am pre diabetic a few months ago and now feel that I don’t know where to go. I shall investigate the keto diet. Thank you.

 

[Inka]

I am at a total loss of how I can modify my diet further without losing more weight. Help!

Have you lost an unexpected amount of weight in a short time? I ask just in case in case you’re actually in the early stages of Type 1/LADA.

What’s an average day’s food for you? Did you have the HbA1c test because you had symptoms?

 

[Arborah]

It depends what you mean when you say a really healthy diet and it also depends how much at risk of diabetes you are.
For example I was diagnosed with diabetes in 2019 and then embarked on a journey to sort it out. For two years my new way of eating brought my numbers down from 'actually diabetic' to 'prediabetes' and this year I managed to get normal numbers.
For me that was a great result and I was happy. The two years when I was getting prediabetic numbers I was actually heading towards normal and not going in the other direction but my body didn't know that - it just knew I had the prediabetic numbers. My health was good during those times and I felt great. I did not lose weight I didn't need to lose and I certainly did not lose more than half a stone-ish. I don't weigh so I can't be precise about that.

You can choose to swap some ingredients in your diet (if you haven't already) and eat berries/rhubarb instead of other fruit which mean you can eat more of them for the same carbs as you were eating of the other fruit and that would mean you definitely wouldn't lose weight. Or you could eat slightly less of them and have them with double cream - if you went full keto the double cream would not cause any problems as you would metabolise it for fuel. I am full keto and it is not a 'losing weight' diet unless you choose to make it so - the same as with any other way of eating.

You could swap out wholemeal bread for a home made keto high fibre high protein loaf and that would maintain calories and in fact probably raise them while removing a lot of carbs from your daily food if you eat bread. Ditto crackers.

You could swap out potatoes of any sort for celeriac and that would help reduce carbs.

The big thing I found was reducing stress - that made a massively bigger dent in my numbers than I had dreamed would be the case. Breathing exercises and getting plenty of good sleep - seems to have been as important as the change in ingredients.

Just a couple of ideas.

As long as you don't need to avoid fats because of other health issues then healthy fats and protein included in your diet will help especially if you reduce your carbs a bit.
You will find most regimes are focussed on people needing to lose weight so finding a balance can be tricky.
If only 'at risk' then some modest changes should be all that is needed.

Thank you for taking the time to answer. I will look at your page.

 

[Arborah]

Have you lost an unexpected amount of weight in a short time? I ask just in case in case you’re actually in the early stages of Type 1/LADA.

What’s an average day’s food for you? Did you have the HbA1c test because you had symptoms?

Thank you for taking the time to answer. Weight loss has been over 4 years or so and has been complicated by medications which both have raised blood sugar as side effects for two other health issues. One medication was changed six weeks ago and the other came to an end today after a year of reducing it gradually. I expected my sugars to have fallen but they have increased. I had a series of blood tests last week, including the tests you mention. I have been following a diabetes style diet since 2017 to support my husband who was diagnosed as Type 2. I think this is why I lost the weight.I therefore feel like there is very little room to manoeuvre diet wise. I do exercise for at ,east 30 minutes but am not as active as I used to be due to polymyalgia rheumatica - maybe reduced exercise has caused the raised blood sugars. I have asked my GP for support and her only suggestion was ‘to eat butter’ ! I feel abandoned by the NHS and am considering finding the funds to have a Nuffield consultation
An average day’s food for me is:
* breakfast—porridge oats chia seeds, sunflower seeds and milled flax
* mid morning- handful of nuts
* lunch- salad and some sort of protein (cheese, tuna, prawns, egg etc
* mid afternoon- a piece of fruit
* dinner- salad with chicken/fish or baked potatoes with cheese and baked beans or homemade fish pie, followed every day with berries and natural yoghurt.
I was having row squares of low sugar dark chocolate each day but have now given that up. I never drink alcohol and really drink water with the occasional coffee.
The only thing I can think of is to radically increase my portion sizes.
I’m sorry this is such a lengthy response but it feels quite cathartic to write it all down.

 

[Mrs Mimoo]

Thank you for taking the time to answer. Weight loss has been over 4 years or so and has been complicated by medications which both have raised blood sugar as side effects for two other health issues. One medication was changed six weeks ago and the other came to an end today after a year of reducing it gradually. I expected my sugars to have fallen but they have increased. I had a series of blood tests last week, including the tests you mention. I have been following a diabetes style diet since 2017 to support my husband who was diagnosed as Type 2. I think this is why I lost the weight.I therefore feel like there is very little room to manoeuvre diet wise. I do exercise for at ,east 30 minutes but am not as active as I used to be due to polymyalgia rheumatica - maybe reduced exercise has caused the raised blood sugars. I have asked my GP for support and her only suggestion was ‘to eat butter’ ! I feel abandoned by the NHS and am considering finding the funds to have a Nuffield consultation
An average day’s food for me is:
* breakfast—porridge oats chia seeds, sunflower seeds and milled flax
* mid morning- handful of nuts
* lunch- salad and some sort of protein (cheese, tuna, prawns, egg etc
* mid afternoon- a piece of fruit
* dinner- salad with chicken/fish or baked potatoes with cheese and baked beans or homemade fish pie, followed every day with berries and natural yoghurt.
I was having row squares of low sugar dark chocolate each day but have now given that up. I never drink alcohol and really drink water with the occasional coffee.
The only thing I can think of is to radically increase my portion sizes.
I’m sorry this is such a lengthy response but it feels quite cathartic to write it all down.

Well, to me, that is looking like a healthy diet for a 'normal' person but, a bit carb heavy for a type 2 diabetic or pre diabetic:

How about you change out a few things: breakfast can change to bacon egg and tomato, or greek yoghurt with chia seed topping. Or an avocado with some scrambled egg or ham? Or ham and cheese like the austrians, or a kipper if you like a fishy start... (I do).

- Lunch tuna prawn egg cheese with green salad or hot green veg or a hot veg soup. Slice or 2 of livlife low carb bread or two finn crisp breads. Increase green stuff and protein and good fats to prevent hunger.

- No mid afternoon fruit: change this out for mid afternoon nuts, cheese, full fat greek yoghurt, or some ham. Apart from blueberries and raspberries, fruit is not great for diabetics. I get my fibre and vits from green leafy veg. I love Chard.....

- Dinner looks ok as you describe but no baked potato or have half a potato at the most, instead try to have celeriac or konjac or some other fibrous veg which are much lower in carbs. again, more protein,less carb more good fat and veg. You could top the fish pie with celeriac and cheese, or with aubergine charred, and also make celeriac into chips. This would all drop your carbs a significant amount. Try using myfitness pal to see how many carbs you are eating. Also recommend reading Professor Roy Taylor's book on diabetes prevention. Even small people can help by losing internal fat, it's a personal fat threshold he explained.

For me losing 15kg was the limit for you 5 might be enough? GP was pretty hopeless for me nurse a bit better, but this forum was the centre of excellence for advice. Oh I did speak to a dietician, she said I was ok but eat more protein and increase my calories from 900 a day to 1200. bizarrely I have lost weight by doing this! I avoid more than 70g of carbs a day, target 50g.

 

[Inka]

I don’t know if you took/take steroids but they’re notorious for putting blood sugar up. I’m pleased you’ve had the blood tests I mentioned done - that’s really good news. They do take a while to come back though, so be prepared for a bit of a wait.

Your diet isn’t super carby at all. If you want to try reducing the carbs, you could have full fat Greek yoghurt plus a sprinkle of oats along with your usual seeds. Your lunch is very low carb. I’d probably avoid baked beans plus the baked potato in one meal as that is quite a few carbs.

But - to be clear, if you’re actually Type 1/1.5, you’ll need insulin eventually as that can’t be treated by diet.

 

[rebrascora]

Hi and welcome from me too.

PMR is autoimmune and sadly autoimmune conditions are rather gregarious and like to meet up and create mayhem in the same body, so having one autoimmune condition can certainly lead to others developing and Type 1 diabetes is autoimmune. Thankfully so far my sister and I are sharing, I got Type 1 and poor soul, she got PMR... so you have my greatest sympathies, especially if you have both! Hopefully it may be steroid induced but if you have stopped them and BG levels are still rising then probably not.

Are you testing your BG at home and if so, what sort of readings are you getting pre and 2 hours post meal?

Whilst it is possible to cut the carbs a bit more from the diet you have outlined, I think you are already following a significantly reduced carb diet and since you are underweight then I think cutting them further is not going to be helpful, however as mentioned, baked beans and a jacket potato on the same plate is probably not a good choice. Of course you can test before eating it and 2 hours afterwards to see how your body responds to it as we all get slightly and occasionally substantially different reactions to some carbs. Sadly beans with toast or a jacket potato would blow my levels out of the water and into orbit 🙄

I hope you have been referred to a specialist diabetes clinic for the C-peptide and GAD antibody tests. Sometimes the results are not straightforward to interpret and it really needs to be assessed by an experienced consultant. Also, did they do a blood or urine C-peptide as the urine test is not very reliable. The blood test can be logistically challenging for your average GP because the sample needs to be frozen very quickly and sent off to the lab in that state and most GP practices or community hospitals for that matter don't have facilities to do that, so the urine sample is the easy/cheaper option, but the results can be misleading.... or the blood sample is taken but not frozen immediately and that also compromises the test.

Anyway, I am pleased that you have found the forum and I hope we will be able to help you get the support and treatment you need. In the mean time I sort of concur with your GP. I have double cream in my coffee and a knob of butter or cheese/cream cheese with most of my veg to add extra calories to make up for those I am not having in the form of carbs. Olives and avocados feature regularly on my menu. I will just eat a whole avocado like a fruit cut in half and eaten with a spoon. Aubergines and mushrooms are brilliant for soaking up olive oil to give you more calories. I make a big pan of ratatouille almost once a week and I am very generous with the olive oil. It works well with gammon/chicken/steak or halloumi. Just a few thoughts on how to stop your weight loss.

 

[Leadinglights]

As your husband is Type 2 and he is having the same meals as you then the combination of potato and beans many be too much for him to tolerate if only on oral medication.
You may find this link useful for giving you some meal ideas that would suit you both and a few suggested do's and don'ts, although it is a low carb approach designed for both weight loss and blood glucose management you may glean something useful for your situation. https://lowcarbfreshwell.co.uk/

 

[Arborah]

I don’t know if you took/take steroids but they’re notorious for putting blood sugar up. I’m pleased you’ve had the blood tests I mentioned done - that’s really good news. They do take a while to come back though, so be prepared for a bit of a wait.

Your diet isn’t super carby at all. If you want to try reducing the carbs, you could have full fat Greek yoghurt plus a sprinkle of oats along with your usual seeds. Your lunch is very low carb. I’d probably avoid baked beans plus the baked potato in one meal as that is quite a few carbs.

But - to be clear, if you’re actually Type 1/1.5, you’ll need insulin eventually as that can’t be treated by diet.

Thank you for taking the time to answer. I will definitely avoid the beans and baked potato from now on and change my low-fat youghurtvto full- fat.

 

[Arborah]

Hi and welcome from me too.

PMR is autoimmune and sadly autoimmune conditions are rather gregarious and like to meet up and create mayhem in the same body, so having one autoimmune condition can certainly lead to others developing and Type 1 diabetes is autoimmune. Thankfully so far my sister and I are sharing, I got Type 1 and poor soul, she got PMR... so you have my greatest sympathies, especially if you have both! Hopefully it may be steroid induced but if you have stopped them and BG levels are still rising then probably not.

Are you testing your BG at home and if so, what sort of readings are you getting pre and 2 hours post meal?

Whilst it is possible to cut the carbs a bit more from the diet you have outlined, I think you are already following a significantly reduced carb diet and since you are underweight then I think cutting them further is not going to be helpful, however as mentioned, baked beans and a jacket potato on the same plate is probably not a good choice. Of course you can test before eating it and 2 hours afterwards to see how your body responds to it as we all get slightly and occasionally substantially different reactions to some carbs. Sadly beans with toast or a jacket potato would blow my levels out of the water and into orbit 🙄

I hope you have been referred to a specialist diabetes clinic for the C-peptide and GAD antibody tests. Sometimes the results are not straightforward to interpret and it really needs to be assessed by an experienced consultant. Also, did they do a blood or urine C-peptide as the urine test is not very reliable. The blood test can be logistically challenging for your average GP because the sample needs to be frozen very quickly and sent off to the lab in that state and most GP practices or community hospitals for that matter don't have facilities to do that, so the urine sample is the easy/cheaper option, but the results can be misleading.... or the blood sample is taken but not frozen immediately and that also compromises the test.

Anyway, I am pleased that you have found the forum and I hope we will be able to help you get the support and treatment you need. In the mean time I sort of concur with your GP. I have double cream in my coffee and a knob of butter or cheese/cream cheese with most of my veg to add extra calories to make up for those I am not having in the form of carbs. Olives and avocados feature regularly on my menu. I will just eat a whole avocado like a fruit cut in half and eaten with a spoon. Aubergines and mushrooms are brilliant for soaking up olive oil to give you more calories. I make a big pan of ratatouille almost once a week and I am very generous with the olive oil. It works well with gammon/chicken/steak or halloumi. Just a few thoughts on how to stop your weight loss.

Thank you for taking the time to reply and especially for all the calorie-boosting suggestions.
I am not being referred to a consultant because I’m only pre-diabetic but I think I am going to investigate this option privately (if it’s affordable!)

 

[NotWorriedAtAll]

Thank you for taking the time to answer. Weight loss has been over 4 years or so and has been complicated by medications which both have raised blood sugar as side effects for two other health issues. One medication was changed six weeks ago and the other came to an end today after a year of reducing it gradually. I expected my sugars to have fallen but they have increased. I had a series of blood tests last week, including the tests you mention. I have been following a diabetes style diet since 2017 to support my husband who was diagnosed as Type 2. I think this is why I lost the weight.I therefore feel like there is very little room to manoeuvre diet wise. I do exercise for at ,east 30 minutes but am not as active as I used to be due to polymyalgia rheumatica - maybe reduced exercise has caused the raised blood sugars. I have asked my GP for support and her only suggestion was ‘to eat butter’ ! I feel abandoned by the NHS and am considering finding the funds to have a Nuffield consultation
An average day’s food for me is:
* breakfast—porridge oats chia seeds, sunflower seeds and milled flax
* mid morning- handful of nuts
* lunch- salad and some sort of protein (cheese, tuna, prawns, egg etc
* mid afternoon- a piece of fruit
* dinner- salad with chicken/fish or baked potatoes with cheese and baked beans or homemade fish pie, followed every day with berries and natural yoghurt.
I was having row squares of low sugar dark chocolate each day but have now given that up. I never drink alcohol and really drink water with the occasional coffee.
The only thing I can think of is to radically increase my portion sizes.
I’m sorry this is such a lengthy response but it feels quite cathartic to write it all down.

I am noticing that there does not appear to be much fat in your diet.
Fat is essential for healthy production of bile and for correct functioning of the endocrine system and to avoid brain fog.

The amount of fat you have at the moment is not enough to keep you at your current weight especially if you are doing moderate exercise.

Fat also helps to reduce inflammation as long as it is unprocessed fat such as extra virgin olive oil, butter (preferably grass fed) coconut oil.

I would swap out the porridge oats at breakfast for a 'porridge' made of a teaspoon of almond flour/ground almonds, a teaspoon of coconut flour and a teaspoon of psyllium husk mixed with unsweetened almond milk and a tablespoon of double cream and a some nutmeg and the other things you mix into your usual porridge (I don't know if you buy your flaxseed ready milled but it is not great nutritionally if you do - much better to buy the whole seeds (I get mine from Tesco in my regular delivery) and grind them yourself in small batches and then they don't deteriorate - ready milled is already not at its best and can even be rancid as soon as you open the pack) and maybe a bit of erythritol. That makes it actively good for you and eliminates a big hit of carbs in one go without you noticing and increases the calorie count without increasing the bulk of the portion. Also increases your fibre intake easily.

If you have the cream in your 'porridge' as I suggest you will probably find you don't want the nuts mid morning.

Have a cup of coffee (decaf) with a spoon of double cream in it instead and enjoy it as a luxurious treat and have something deliciously chocolatey if you fancy it - I buy Absolute Black 100% dark chocolate from Montezuma - that is practically medicine food - so many health benefits that you should be eating it - it reduces blood sugars and is packed with beneficial nutrients and only has 8g carb per 100g and because it is such a huge hit of flavour you don't eat big amounts anyway.

Not sure what piece of fruit you are eating but you would do better having a piece of 100% chocolate or some 100% cocoa powder mixed into a couple of tablespoons of double cream at that point - higher calories and almost zero carbs. Fruit is low calories and high carb generally. Or if you crave something zingy - then some berries mixed with double cream.

I also don't see any mention of herbs and spices. Herbs and spices add a massive boost of nutritional benefits and flavour and many of them also contribute to balancing blood sugars.
Cinnammon in particular helps regulate blood sugars - although I suppose if you are on meds you need to make sure that you aren't having a herb that may interact with med you are on.

I would look into what foods are anti-inflammatory if you haven't already. Inflammation can cause stress to the body that then causes a cascade of effects that serve to raise blood sugar levels.

But I would advise (others would have different ideas I know) dropping potatoes, pieces of fruit, baked beans and starches from your meals and introducing 100% dark chocolate (not low sugar chocolate) in bar form and powder form and almonds instead of nuts and almond flour and coconut flour and psyllium husk and eating more keto recipe cakes with double cream and more desserts made with keto ingredients and you will find your calorie intake will rise and your carb intake will plummet.

 

[Arborah]

I am noticing that there does not appear to be much fat in your diet.
Fat is essential for healthy production of bile and for correct functioning of the endocrine system and to avoid brain fog.

The amount of fat you have at the moment is not enough to keep you at your current weight especially if you are doing moderate exercise.

Fat also helps to reduce inflammation as long as it is unprocessed fat such as extra virgin olive oil, butter (preferably grass fed) coconut oil.

I would swap out the porridge oats at breakfast for a 'porridge' made of a teaspoon of almond flour/ground almonds, a teaspoon of coconut flour and a teaspoon of psyllium husk mixed with unsweetened almond milk and a tablespoon of double cream and a some nutmeg and the other things you mix into your usual porridge (I don't know if you buy your flaxseed ready milled but it is not great nutritionally if you do - much better to buy the whole seeds (I get mine from Tesco in my regular delivery) and grind them yourself in small batches and then they don't deteriorate - ready milled is already not at its best and can even be rancid as soon as you open the pack) and maybe a bit of erythritol. That makes it actively good for you and eliminates a big hit of carbs in one go without you noticing and increases the calorie count without increasing the bulk of the portion. Also increases your fibre intake easily.

If you have the cream in your 'porridge' as I suggest you will probably find you don't want the nuts mid morning.

Have a cup of coffee (decaf) with a spoon of double cream in it instead and enjoy it as a luxurious treat and have something deliciously chocolatey if you fancy it - I buy Absolute Black 100% dark chocolate from Montezuma - that is practically medicine food - so many health benefits that you should be eating it - it reduces blood sugars and is packed with beneficial nutrients and only has 8g carb per 100g and because it is such a huge hit of flavour you don't eat big amounts anyway.

Not sure what piece of fruit you are eating but you would do better having a piece of 100% chocolate or some 100% cocoa powder mixed into a couple of tablespoons of double cream at that point - higher calories and almost zero carbs. Fruit is low calories and high carb generally. Or if you crave something zingy - then some berries mixed with double cream.

I also don't see any mention of herbs and spices. Herbs and spices add a massive boost of nutritional benefits and flavour and many of them also contribute to balancing blood sugars.
Cinnammon in particular helps regulate blood sugars - although I suppose if you are on meds you need to make sure that you aren't having a herb that may interact with med you are on.

I would look into what foods are anti-inflammatory if you haven't already. Inflammation can cause stress to the body that then causes a cascade of effects that serve to raise blood sugar levels.

But I would advise (others would have different ideas I know) dropping potatoes, pieces of fruit, baked beans and starches from your meals and introducing 100% dark chocolate (not low sugar chocolate) in bar form and powder form and almonds instead of nuts and almond flour and coconut flour and psyllium husk and eating more keto recipe cakes with double cream and more desserts made with keto ingredients and you will find your calorie intake will rise and your carb intake will plummet.

Thank you - you are right there isn’t much fat in my diet so I can certainly make changes there. I didn’t know about fat and the endocrine system nor it’s anti-imflamatory effects. I think I shall return to avoiding them.
I had been avoiding tomatoes and other nightshade family plants because of their inflammatory effects for my polymyalgia rheumatica but the consultant I was seeing said it had minimal effect on the condition so not to bother.
I do eat quite a lot of herbs and spices, including those you mentioned as when I was first told that my sugars were high, last December, I immediately researched everything I could do. My husband has managed to take himself fro diabetes to pre-diabetes to remission through diet and exercise but, to be fair to me, he had a lot more changes that he could make!
… and, the biggest thank you of the lot - I shall return to having my 100% dark chocolate but have it instead of the fruit in the afternoons. Thank you again.

 

[Drummer]

Try swede as a potato substitute, I have a pressure cooker to reduce cooking times and save energy - it is definitely working, I can see that consumption is dropping below the estimates. I slice up a swede and cook it, then make mash - with cream or butter for dinner, then I have swede with cheese for breakfast next day - nice with mushrooms and a pork chop, or I do bacon and bubble and squeak using the swede and mixing in an egg or two.
Cauliflower cheese is nice using just the named ingredients and some herb or spice for extra zing.
I make sugar free jelly and add berries - eat it with cream or home made ice cream.
Eating enough, and ensuring enough protein and fat is a very good idea - particularly as we get older.
I used to work in a care home laundry and the 'healthy' diet the inmates were on used to reduce them down to skin and bone month by month. Everything was low fat.

 

[Arborah]

Try swede as a potato substitute, I have a pressure cooker to reduce cooking times and save energy - it is definitely working, I can see that consumption is dropping below the estimates. I slice up a swede and cook it, then make mash - with cream or butter for dinner, then I have swede with cheese for breakfast next day - nice with mushrooms and a pork chop, or I do bacon and bubble and squeak using the swede and mixing in an egg or two.
Cauliflower cheese is nice using just the named ingredients and some herb or spice for extra zing.
I make sugar free jelly and add berries - eat it with cream or home made ice cream.
Eating enough, and ensuring enough protein and fat is a very good idea - particularly as we get older.
I used to work in a care home laundry and the 'healthy' diet the inmates were on used to reduce them down to skin and bone month by month. Everything was low fat.

Thank you for taking the time to respond. Swede mash sounds great. I definitely need to increase the fat in my diet. Thank you.