I agree with the diabetic educator suggestion---your doc should be able to refer you to one.
Where to start? Right where you are at this moment. How about tracking your food for a few weeks without changing anything? Track every bite--the good, bad and downright ugly. That will give you an idea of what areas you need to focus on. Then, pick one thing and work on it. Examples: you could decide to work on one meal at a time (such as improving your breakfast choices); finding healthy snack ideas; cutting down on something you're overdoing, such as soda, processed foods, etc; if you're lacking in the veggie department, commit to one serving a day and then increase it from there; if your problem is portion control, start weighing and measuring everything.
You could turn on the meal plan and just peruse it for suggestions on how to "build" meals using what you have. When you see the educator, ask him/her for a model plate and a list of foods to choose from. That should help you get started.
Just keep in mind that you CANNOT change everything at once. Small changes will snowball into the healthy life you want.
Fitness Minutes: (91,025)
8/7/13 8:42 A
Just to get back into the swing of things, start by tracking your food. This will give you an idea of what range you're in and what you need to change. Good Luck!!!
Thank you to all who have responded. I believe speaking to a trained nutritionist is the way to go - this was one of my options.
Fitness Minutes: (2,008)
8/6/13 9:10 P
I agree wtih STDWYNWEN.
If you're completely in the dark on where to start it would be best to have have a trained nutritionist or registered dietician set up a plan for you. No offense to SparkPeople, but I wouldn't rely on a website or strangers in an online forum to guide you in the right direction. There's too much at stake with your health.
Fitness Minutes: (4,571)
577 8/6/13 8:43 P
Hi STAUJOO -
I would recommend having your Doctor send you to a Registered Dietician who can help with your diabetic needs. You can work with your RD to come up with a meal plan which suits your lifestyle and also give you the guidance you want.
I would start with small, doable goals. You don't have to change everything at once.
Maybe start with tracking your food. Just enter everything you eat in a day, don't change anything, just see where you are. And just track your food until you are feeling really confident with it and feel like you can handle something else.
Then maybe start with one healthier choice per day. Water is a good place to start if you don't drink a lot of water. Try to get one glass of water per day, then two, then three, up to eight.
When you feel comfortable with that and feel like you can change something else maybe try to add one serving of fruit or veggies and keep adding servings when you are comfortable until you eating 2-3 servings of fruit and 4-5 servings of veggies per day.
When you feel comfortable substitute whole grains for any refined grains you might be eating and substitute lean protein sources for fattier ones that you might be eating.
When you feel comfortable look at servings sizes -- what is the recommended serving size of what you are eating? And how much are you actually eating?
One step at a time, you can do it!
Fitness Minutes: (9,802)
8/6/13 5:10 P
I believe you can choose to have SparkPeople set up a meal plan for you, and you can check off different dietary needs. Good luck!!
8/6/13 4:27 P
I have been a member of SparkPeople for years but I did not use it. I want to get back into it and start losing weight and getting fit. I have 30 pounds to lose. My problem is I feel paralyzed when I have to choose what foods to eat. I am bombarded with so much information and then I throw in the towel. I would prefer it if someone could give me a menu plan for a whole week and I stick to it. I am diabetic so I need to keep my blood sugar constant.The forums here does not help me much because I see people on there who have done Sparkpeople for years. I need someone to guide me through the process.
How do I get started? Could someone point me in the right direction please?
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