Sorry things have been so silent from your clinic
@Gaffer type 1 - it’s quiye possibly to fall through the net, I did myself for a long time.
As the others have said, keeping good records is a really valuable tool. I use an app called MySugr to log all my meals and doses, plus a load of other info - driving, sickness, location of food (very useful when eating out as you can see what you had at that place before and how well your carbs guess and dosing went) etc. It’s invaluable. I photograph all me meals to add into my logs as a visual aid as well. It will also produce very visual PDF reports that are useful to takento clinic. The more data you give it, the more useful it becomes: theres a free more limited version but I have the paid one and it’s worth every penny - it’s two or three quid a month.
For carb counting, I use another app called MyFitnessPal as it gives you the nutritional breakdown of millions of foods. Just be aware that the data is added by the users, so may have errors, but check against the label on your pack to make sure it’s accurate. You can build up a detailed food diary and print reports to take to clinic. When searching for foods I’d suggest adding UK or the name of a British supermarket so that you get our carb counts rather than the American ones, which include fibre content, and we don’t dose for fibre!
The DAFNE (dose adjustment for normal eating) course teaches you how to match your insulin to your food. It starts off by suggesting you try one unit of fast acting insulin per 10g carbohydrate and then tweak it from there. The start point is:
Fast acting insulin is in your system for 4 hours
1u per 10g carbs
10g carbs raises you by 3mmol
1u drips you by 3mmol
YDMV (your diabetes may vary!)
And for many people that holds true, it does for me after midday. In the morning my ratios are 1u:7g carb and 1u drops me by 2mmol, for example. Apps like MySugr can use all these ratios once you’ve entered them to suggest doses, taking into account hope much insulin and carbohydrate you already have in your body.
Tl;dr - get in touch with your clinic of course, but hopefully we can help you get to grips with it