4 hours after each meal? Is that a typo? It should be 1 hour after each meal..
Yes, to what the poster above said. Protein is your friend now. It's extremely important to make sure you have a good amount of protein with each meal or snack, especially when attempting to eat any sugar/ starch. By the way, it's not just "sugar" you have to worry about. Basically, everything we consume breaks down into sugar when digested. So really, no matter what you eat will turn into sugar, which your body now has a hard time processing. Small, frequent, and balanced meals are now the way to go. Portion size is also key.
For breakfast these days I have a scrambled egg, a breakfast veggie patty and a half a piece of sprouted whole wheat toast. Yes, only half.. a full piece of toast will give me a high reading. (Bread is no longer your friend, even whole wheat.. it converts to sugar even more than actual sugar tends to do.)
Snacks these days include: Plain greek yogurt, with berries or chopped apple, almonds.. Or a protein bar, or sliced apple with natural peanut butter (by natural, I mean no sugar added, the kind that only contains peanuts and a little salt.)
Lunch - I usually try to stick to salads with some form of protein like chicken or grilled tofu. Or grilled fish tacos on corn tortillas..
Dinner - I stick with a grilled protein and veggies and salad. I can't have pizza, pasta, rice, etc. Actually, I can get away with a small portion of brown rice most of the time but very small.
Really, the trick is the protein. Even if I were to have a bowl of broccoli and salad, if I don't have a good protein, to slow the carb down, I'll spike.
If you have trouble with your fasting number, try a good 20g protein shake before bed. I've been doing that and have been great with my numbers. Good luck!