Feedback on today's eating

[Anonymous]

Breakfast:
Whole mango and 1/2 cup strawberries cut up in 6 oz of greek yogurt and topped with 1 oz chopped pecans

Lunch:
4 oz salmon in mixed greens salad with olive oil and vinegar dressing
MadeGood Cinnamon Bun snack bar
Glass of low-fat milk

Dinner:
Chicken and broccoli stir-fry with peanut sauce and 2 oz of white rice
Glass of low-fat milk

Goal: Reduce sugars due to pre-diabetic A1C with lower carb diet and intermittent fasting (eating 11 AM to 7 PM)
Exercise: 40 min jog; 2 short walks after meals; 10 min strength session

Any feedback?

[Anonymous]

I would switch the milk to almond milk or just water. Brown rice in place of white rice. Raspberries or blueberries in place of mango. Make sure peanut sauce is low sugar.

[Anonymous]

Skip lunch. Esp the gross cinnamon bun nonsense. Also milk is forchildren. Why are you drinking it? Full of sugar. Drink water like an adult.

[Anonymous]

Also eating an entire mango for breakfast is crazy high sugsr too. Just have blueberries or strawberries, 1/4 cup instead.

[Anonymous]

Swap mango for steel cut oatmeal.

Piece of whole grain toast instead of highly processed cinnamon bun
Add half apple, sliced cucumber and another veggie to salad

Brown rice instead of white
Half cup berries

Was peanut sauce homemade?

[Anonymous]

Thanks for the input. I’m having a lot of trouble getting enough calories. What can I add to this day? I can’t skip a meal for sure and get enough. The bar was because I was still starving after the salmon salad. The milk is due to familial osteoporosis and the alternative milks are highly processed and taste bad to me. I enjoy milk. My macros have been 25 protein, 25 carb, and 50 fat which seems sustainable. Certainly way better than it had been. My A1C was 5.7 so I’m not sure I need to go to super low carb. I just want something sustainable. I’ve lost four pounds in a month and I don’t have any weight to lose (5’3” and 115 lbs).

[Anonymous]

I think instead of the cinnamon bun bar why not try homemade energy bites instead?

Super easy to make a pack a lot of nutritional value for not much sugar or junk.

1 cup of oats
1/2 cup of natural peanut butter or any nut or seed butter
1/2 cup of flaxseed meal or chia seeds
1/4 cup of honey ( but since your watching sugar, I’d do just a little or monk fruit substitute instead)
You can add in sugar free chocolate chips or unsweetened coconut if you want
Teaspoon of vanilla
Mid it all up and form little balls and then freeze those or store in fridge.

[Anonymous]

Could you add more cheese in instead of milk? Benefits of the dairy without the sugar?

[Anonymous]

Anonymous wrote:I think instead of the cinnamon bun bar why not try homemade energy bites instead?

Super easy to make a pack a lot of nutritional value for not much sugar or junk.

1 cup of oats
1/2 cup of natural peanut butter or any nut or seed butter
1/2 cup of flaxseed meal or chia seeds
1/4 cup of honey ( but since your watching sugar, I’d do just a little or monk fruit substitute instead)
You can add in sugar free chocolate chips or unsweetened coconut if you want
Teaspoon of vanilla
Mid it all up and form little balls and then freeze those or store in fridge.

+1 we make a version of this every week. We also skip the butter and just lay out for granola and use in our morning yogurt with dried fruit.

Do you like hard boiled eggs? We toss the yolk and eat a couple of whites for snack. Cottage cheese and veggies is also filling. And, when I’m still hungry like you mentioned I eat a scoop of almond butter (I typically make it at home but if you buy you have to check the label).

[Anonymous]

I would skip breakfast and cut out the yogurt and milk. Or make breakfast a banana and one of those made good bars. Dont add cheese like pp suggested. Dairy protein is horrible for you.

[Anonymous]

Anonymous wrote:Thanks for the input. I’m having a lot of trouble getting enough calories. What can I add to this day? I can’t skip a meal for sure and get enough. The bar was because I was still starving after the salmon salad. The milk is due to familial osteoporosis and the alternative milks are highly processed and taste bad to me. I enjoy milk. My macros have been 25 protein, 25 carb, and 50 fat which seems sustainable. Certainly way better than it had been. My A1C was 5.7 so I’m not sure I need to go to super low carb. I just want something sustainable. I’ve lost four pounds in a month and I don’t have any weight to lose (5’3” and 115 lbs).

You could try a whey protein shake or smoothie for breakfast.

[Anonymous]

Good ideas. I’ll try the oat bites. I could see enjoying those and don’t need to add sweetener. I like eggs of all kinds. I can add some whites only. Cheese is an option but I also have high cholesterol (also familial). My. Mother and brother have T2D and everyone has high cholesterol. I have bad genetics. I’ve always been a good exerciser and healthy eater but as I’ve turned the corner on 50, my genetics are turning on me.

[Anonymous]

Don’t listen to the “milk has too much sugar” nonsense. It is good for you and have a balance of protein and fat. Keep drinking it.

I would reduce breakfast fruit. No mango. Just the 1/2 cup strawberries. Having steel cut oatmeal is a good suggestion too. It does help with cholesterol and blood sugar stability. Just make sure to add nuts and milk to it for more protein. Pumpkin seeds are super nutritious and great with oatmeal. Add in some chopped dried figs for extra calcium.

For lunch, instead of the bar, maybe make a chia seed pudding out of your milk. Add a couple tablespoons chia seeds. They have tons of fiber and calcium

[Anonymous]

Chia seeds can help lower cholesterol too!

[Anonymous]

Thank you! I’ve been afraid to eat a big bowl of oats but it sounds like it might be a good choice. To be fair, I hadn’t had a mango in months and I bought one that looked too good to pass up at the store! I’ll go back to berries.

Chia seed pudding sounds disgusting and awful to me. Any recipe links that might change my mind?