A person looks on as pasta fills their mind.

Mindful and Aware of What I Put on My Plate

I'm doing that thing where I’m being mindful and aware of what I put on my plate and not just because of diabetes. Because I’m an adult and nobody can eat as much as they want and whenever they want - diabetes or not. Or at least they shouldn’t.

In my head no food is off-limits. I don’t believe in labeling foods as “forbidden.” 4 decades of living with diabetes, I’ve learned no good comes from demonizing foods.

How to make healthy food choices with diabetes

I’m starting with little things. Making 2 servings of coffee in the morning instead of 3. I noticed I wasn’t finishing my second mug. I hate to waste food/coffee, so I scaled back. And I’m still drinking a good 12 ounces of coffee in the morning - but I’m no longer wasting coffee. I’m also using less 1/2 and 1/2, so it’s a win-win.

When I eat bread, it’s usually in the form of 1 slice (I’m a huge fan of avocado and egg on toast) or one half a loaded turkey sandwich. And I only eat bread with ingredients I can pronounce - no chemicals or fillers. I find 1 slice of bakery bread works for me and my blood sugars better than 2 slices of processed bread - and I like that because it makes my day easier.

Cutting back on fats is harder. Fat is good for our brains and bodies and fat is low in carbs - but too much of a good thing (even good fats) is anything but. Instead, I immediately grab a spoon (which almost always turns into 3) and heading straight for the peanut butter jar, I’ve been going for a spoon full of “no salt” raw pipitas (shelled pumpkin seeds) or shelled sunflower seeds. Both are high fiber, loaded with nutrients, and a little goes a long way! I also add those seeds to salads instead of cheese - and I don't miss it.

Are you mindful of what you put on your plate? What are some little changes you’ve made as a result of being mindful and aware?

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