What A Diabetic Health Coach Eats In A Day

by Lauren Bongiorno 

Over the past three years, my relationship with food has significantly improved. I am no longer afraid of carbs, I no longer binge eat at night, I no longer live to eat, but rather eat to live, and I no longer use food to feed my emotions. And the best part – my blood sugars have never been better.

I always struggled with what the “right diet” to manage my diabetes was until I adapted the “bio individuality” approach. This approach means that there is no one right diet that works for everyone and we all must move towards what makes us feel nutritionally supported, energized, and in control of our blood sugar numbers.

That being said, I do believe that regardless of whether you decide to eat high fat, high carb, animal products, or not, the bulk of all of our diets should be whole, unprocessed foods.

Through trial and error I’ve learned what works for my body. I do not eat meat or dairy and I eat a high carb, low fat diet. Last week I tracked everything I ate for one day and wanted to share it with you today!

Lauren’s Food Diary

7:15 am: I woke up with a fasted blood sugar of 100. Perfect start to the day! Before breakfast I drank 1 warm cup of water with lemon to kick start digestion and hydrate the body.

8:00 am: Breakfast time! Today I was in the mood for some Blueberry Pancakes. I blended up 1/3 cup oats, 1/3 cup egg whites, ½ tsp baking soda, 1 tsp vanilla extract, ½ mashed banana.
After that I folded 1/2 cup blueberries into the batter before cooking them on a heated skillet. This is a totally guilt free recipe.

10:15 am: My body works best when I eat small meals every 2-3 hours. Today my mid-morning snack was 1 pink lady apple + 4 celery stalks.


1:00 pm: After one hour of cardio and weight training I ate a post workout lunch that had a balance of healthy carbs and protein. This included 1 green smoothie (1 banana, 1 cup almond milk, 1 scoop Vega Protein Powder, 2 cups spinach, and ice) + 2 slices of Ezekiel bread with hummus and arugula.


4:00 pm: By 4pm my energy levels are still up but I start craving sugar. Instead of feeding the sugar craving I drank 2 large cups of water followed by carrot sticks dipped in guacamole. It did the trick!

6:30 pm:
For dinner I met my family at a café. I try my best to not use eating out as an excuse to “fall off the wagon”. I looked up the menu ahead of time and was thankful for the healthful choices! I ordered a plate with avocado toast, 1 cup of vegan three bean chili, and massaged kale with smoked salmon.

Total carbs for the day:
Total insulin: 24 units

Eating healthy does not have to mean restriction. It’s all about intuitively finding what works for your body and making decisions based off that to feel empowered.

What is one step you can take today to move towards intuitive eating? Did anything surprise you about my food diary? If you have any questions or comments please click the “Leave a reply” link at the top of this post. Thanks.

Lauren-BongiornoLauren Bongiorno is a Type 1 Diabetic, Diabetic holistic health coach, qualified yoga instructor, and motivational speaker. Lauren has lived with Type 1 Diabetes since 2000 and has proven that no matter what your challenge in life is, taking control of it starts from the inside out with a healthy mind and body. With a background in holistic health, personal training, division 1 collegiate soccer, and yoga, Lauren is the Brand Ambassador for Gluco Perfect. You can connect with Lauren on her website at laurenbongiorno.com and follow her Instagram and Facebook pages for daily inspiration.