The following table presents a summary of what I eat in a week (as recorded in my Food Diary). As you can see, and as I've mentioned elsewhere, I'm loosely following the Zone Diet! As you can also see, I don't always monitor my blood glucose as often as I should. What matters is that you begin to get a feeling for how food affects you and then apply what you learn to adjust your diet to achieve good blood glucose control.
| Date (2001) | Morning | Afternoon | Evening | Notes |
| Feb08 |
6:41am, BG=7.8:
McCanns Oatmeal (1/3c); 4oz Tomatoe Juice; 4oz 1% Milk; 3/4s Soy
Protein; 2tsp Flax Oil; + supplements
|
11:14am, BG=5.4: 4oz Meat Loaf; 1s mashed potatoe; brussel sprouts. 1:45pm (BG=9.4): nuts & raisins | 3:24pm, BG=5.2: Soup (home-made with pork, kidney beans, lentils, onion, barley, brown beans); 1s low-fat ice cream; + supplements. 5:46pm, BG=7.8: Blueberry Bar+nuts | Felt good; energy good |
| Feb09 | 7:19am,
BG=7.4: McCanns Oatmeal (1/3c); 4oz Tomatoe Juice; 4oz 1% Milk;
3/4s Soy Protein; 2tsp Flax Oil; + supplements
(454cal/15f/32p/44c) |
12:14pm, BG=4.7: Home-made soup. 2:00pm, BG=7.4: 1s low-fat ice cream. 3:00pm: home-made bread | 4:10pm, BG=10.2. 6:03pm, BG=5.8. 8:00pm: 2 Omega-3 eggs; 1/2-can baked beans; salad; 1 piece pumpernickel bread; 1s low-fat ice cream; ginger snaps+nuts; + supplements | 4:10pm: BG high because of ice cream & bread 1 hr earlier |
| Feb10 | 8:03am, BG=7.2: McCanns Oatmeal (1/3c); 4oz Tomatoe Juice; 4oz 1% Milk; 1/2s Soy Protein; 2tsp Flax Oil; 1 slice home-made bread + supplements | 1:52pm,
BG=5.0: home-made soup; 1 1/2 slices of home-made bread+nuts 4:14pm, BG=12.5 |
4:30pm: 2 slices of medium Pizza. 7:30pm, BG=6.6 + supplements |
4:14pm: Note impact of whole-grain bread on BG |
| Feb11 | 7:43am, BG=8.5: McCanns Oatmeal (1/3c); 4oz Tomatoe Juice; 4oz 1% Milk; 1/2s Soy Protein; 2tsp Flax Oil; + supplements. 9:26am, BG=5.8 | 1:27pm, BG=6.0: 2 eggs; 1 Apple (220cal /9.8f /12p / 19.2c) |
3:35pm, BG=7.8: Lamb Roast, brussell sprouts, roasted potatoes; + supplements. 7:00pm, BG=7.9. 8:00pm: Apple, crackers, cheese wedge |
9:26am: Note that BG lower than before eaten! Probably due to "dawn phenomena". |
| Feb12 | 7:30am, BG=7.8. 10:00am: McCanns Oatmeal (1/3c); 4oz Tomatoe Juice; 2 eggs; blueberry cereal bar; + supplements (new list; NO MSM or PAXIL) | None |
5:35, BG=5.7. 6:00pm: Chicken breast; brown rice; quinoa; salad; ginger snaps; nuts; + supplements. 9:20, BG=6.6. 11:15pm: SoyOne Energy Bar (244/6.7/18/28) |
Felt good; energy good |
| Feb13 | 7:37am, BG=8.1: McCanns Oatmeal (1/3c); 4oz Tomatoe Juice; 4oz 1% Milk; 1/2s Soy Protein; 2tsp Flax Oil; + supplements |
12:45pm, BG=5.5: SoyOne Energy Bar (244/6.7/18/28) 3:20pm, BG=7.3 |
4:30pm: Pasta + sauce; 1s low-fat ice cream; + supplements. 7:30pm: Burger King Grilled Chicken + few fries. 9:00pm: 2 home-made muffins. 11:00pm: 4oz tomatoe juice with 3g GB | Felt good; energy good |
| Feb14 | 7:10am, BG=6.4: McCanns Oatmeal (1/3c); 4oz Tomatoe Juice; 4oz 1% Milk; 1/4s Soy Protein; + supplements. 9:30am, BG=7.9 |
10:00am: 1 egg. 11:35am, BG=5.0: Chicken breast; 1 s mashed potatoe; carrots. 2:17pm, BG=6.6 |
3:35pm, BG=4.9: Salmon steak; brown rice; brussell sprouts; 1 piece chocolate brownie with icing. 500mg Metformin+5mg Inhibace; no supplements. 6:15pm, BG=10.9 |
Throughout day: felt tired; lightheaded; right elbow aching; diarrhea Blood glucose also lower throughout day |
| Legend: BG=Blood Glucose; s=scoop; tsp=teaspoon; c=cup; cal=calories; f=fat; p=protein; c=carbohydrate | ||||