An example of a day's food. This keeps my bg within recommended levels and I lose 1 -1/2 lb per week - although I have been on a plateau recently. when this happens, eat more for a week or so, and then go back to eating less. It fools your metabolism!
I have a cycle exerciser and try to do two sessions of 15 minutes 5 out of 7 days. More if I feel like it - and fit in short walks (am disabled to limited as to what I can do) - if having a good day and it isn't too hot.
Diabetes control via diet only.
Breakfast: Approx 2 dsrt spoons muesli (no added sugar) mixed into 0%fat Greek yoghurt plus a little non-sweetened soya milk to soften it up. Half a banana and a small amount of other fruit, eg blueberries, a couple of grapes. Tomato juice. Green tea. This would be too much carb for many - but it is OK for me.
Black coffee
Lunch: Dr Karg Spelt crispbread with hummus, or taramasalata or low fat cheese. 2 or 3 cherry tomatoes. An orange. Sugar-free drink, eg squash, lemonade, ginger beer or water. I vary it - mostly water though.
Snack if necessary - oatcake or dried fruit and nuts.
Mug of redbush tea
Evening meal: Just about anything (not big portions) - including carbs - but would limit them to a small amount, eg a couple of tablespoonsful of basmati rice, or 2 or 3 pieces of sweet potato. Fruit salad plus either fromage frais or a desert spoon of ice cream (ordinary ice cream) or some cream if we have had visitors and there is some left. Glass of wine
Very small pieces of cheese and camomile tea at bedtime.
I use this little book for reference - tells you lots of information without getting too confusing like some!
http://www.amazon.co.uk/GL-Glycaemic-Lo ... 0007222149