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Hi All I'm new to here and to diabetes. I've been warned I'm pre diabetic and need to loose weight which I do but to be honest I don't know were to start? What to eat ? How much ? Would appreciate any advise please xxx
Hi and welcome. The Learning Zone has a section which will help you in selecting food and portion sizes. As a pre-diabetic, now is the time to get on top of things, which hopefully you can manage with a few tweaks. The important thing is be very careful with carbohydrates - Diabetes UK recommends less than 130gm per day. There are the obvious things - bread, potato, rice, pasta, cereals, starchy vegetables, cakes, pastries, biscuits, sweets, then other things you have to be careful with. Some fruits are loaded with sugars - it is natural sugar but portion sizes have to be watched. The other things are portion sizes for everything. which the Learning Zone explains about.
There is an ongoing thread in the Food section of the Forum about what people ate yesterday which will give you some ideas. The usual breakfast of toast and cereal is high in carbs, so best avoided. Many people have a portion of fruit (80gm) with a dollop of natural yogurt. I buy frozen fruit so I can measure out 80gm. Anything ending in berry is best. Or a cooked breakfast of poached egg, grilled turkey rashers, mushrooms and tomatoes (no toast, hash browns etc). Lunch is often a salad with around 70gm protein (tuna, egg, chicken) but not high carb made up salads like potato salad. In the winter I make lots of soups with just stock and vegetables but without thickeners like potato and flour, and batch freeze them. I puree or part puree them to thicken and have a 300ml serving. My dinner tonight was fairly typical: 70gm steam roasted chicken, 100gm cauliflower rice, a 120gm selection of vegetables like broccoli, cabbage, carrots, runner beans, Brussel sprouts.
Best wishes
Weight loss can be a great help in reducing your chances of becoming diabetic. You've got some great advice above and the learning zone is a great place to start.
Many new members find it can be really helpful to keep a food diary for a week or two. Be brutally honest, and down everything you eat and drink, along with an estimate the amount of total carbohydrate in your meals and snacks. This will give you a good idea of which foods are the main sources of carbs in your menu, and it is these that will be most likely to be raising your blood glucose levels the most.
There are obvious things like cakes, biscuits, sweets and sugary drinks that you will want to cut out straight away, but you might be surprised how much *all* carbohydrate affects your BG levels, including rice, pasta, potatoes, bread, pastry, grains, cereals and many fruits. So reducing portion sizes of these can really help with blood glucose management, which can really help with weight loss too.
In addition to the great resources that have already been suggested, you might also like to take a look at Diabetes UK’s ‘Enjoy food’ guide.
Good luck, and let us know how you get on 🙂
Status
This thread is now closed. Please contact Anna DUK, Ieva DUK or everydayupsanddowns if you would like it re-opened.
