The #1 thing she needs to know is, How many carbohydrates is she allowed to eat in a day? Her doctor or nutritionist should be able to tell her that, and then she'll have a guideline about how much is acceptable.
She must not get hung up on the idea of "healthy eating". Low-carb eating is not the same thing. For example, healthy eating includes whole grains like oatmeal and whole wheat bread, but these things are high in carbs. She's going to need to eat a specific sub-set of "healthy eating".
- Obviously, sweets are off-limits. Note that everything "sugar free" is NOT low-carb. Again,
carbohydrates are what really matters.
- She can eat all the meat, cheese, and vegetables she wants.
- She should limit her bread, cereals, grains, pastas -- serving sizes for these things are much smaller than we tend to think. Pizza falls into this category. Bagels and pretzels are unbelievably high in carbs.
- Sugar free jello (with whipped cream) can be a life-saver when she wants a bite of something sweet. Whip instant pudding mix with cream (instead of milk) for a decadent dessert she can enjoy in moderation; chocolate is delicious, but say NO to butterscotch (and I love butterscotch).
- Sugar-free gum is also great when she just has to eat something, but she's already had her carbs for the day.
- Regular soda and juice are big-time off-limits.
- Yes to unsweetened tea (with lemon) or decaf coffee.
- Decaf iced coffee with cream (no sugar, but a Steevia is okay) is a decadent drive-through snack
- Chicken is great -- chicken nuggets, which are breaded, are bad
- Surprisingly, fruit has a good bit of sugar. Berries are lower in sugar than other fruits, so they're okay in moderation.
- No to starchy vegetables; this means potatoes and baked beans
- Nuts, cheese cubes, olives, dill pickles, beef snacks (Target's brand is really good), boiled eggs are all good snacks
- Grain-free granola (again, try Target) is good -- in moderation; read the serving size
- Be careful about condiments; BBQ sauce and ketchup are chock-full of sugar.
- Salsa is a good choice, and works well over eggs or chicken.
- Cooking at home is "safer" because you know exactly what you're putting into your meals.
Acceptable meals -- these are very, very low in carbs, but be careful of adding pre-made condiments, and resist the urge to add a side of rice or noodles:
- Vegetable soup
- Stir fry vegetables -- we love
Walmart's Great Value frozen stir fry vegetables
- Stir fry beef and broccoli
- Cashew cabbage -- a family favorite
- Big Mac salad -- find the recipe on Pinterest
- Pulled pork or pulled chicken -- just be careful about BBQ sauce
- Omelet with cheese and vegetables -- bacon or sausage are also fine
- Scrambled eggs topped with salsa or cheese -- stir in some fresh spinach
- Quiche
- A slice of rolled up roast beef with a strip of cheese and red pepper in the middle
- Chicken lettuce wraps -- I could eat these every day
- BLT -- in a lettuce wrap
- Steak and asparagus
- Hamburger steak topped with onions and mushrooms cooked in butter
- Chicken strips cooked in mushroom cream sauce
- Grilled shish-kabob skewers
- Shrimp, which in my opinion IS a whole meal -- go light on the cocktail sauce
- Baked fish
- Celery sticks with peanut butter or buffalo chicken dip
- Rotissaire chicken and roasted vegetables
- Stuffed peppers
- Jalapeno poppers
- Sheet pan meal with chicken strips (or kielbasa sausage) and roasted vegetables
- Chicken wings -- a safe option for eating out
- Chicken salad -- another good eating-out option
- Chicken in alfredo sauce served over broccoli
- Scotch eggs -- omit the breadcrumbs that usually coat the outside
- Roasted vegetables over zuchini zoodles /topped with parmesan cheese
Two months may feel like a long time to her, but in the grand scheme of things, it isn't forever. Promise her you'll bring her whatever meal she wants on her first night home with the baby.
For two months, I wouldn't waste any time learning to substitute almond or coconut flour in recipes. Likewise, I don't personally buy into the "Wow, this cauliflower tastes just like pasta" line. Just stick to simple stuff.
And I'll end with a website suggestion:
https://www.diabetesdaily.com/ . This group leans heavily towards Keto and is heavily rooted in research and fact.
. Try to have her steer clear of fast food if she isn't already, even things like chicken and broccoli from a Chinese restaurant would cause a spike (My endo explained that it was all in the preparation).
that has taken the time to post on here and send me a PM. I will be showing my DD all of this and I’m sure it will make her feel a little less overwhelmed.
