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1seekspie
Distinguished Member
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Posted: 12 September 2007 06:58 am |
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I'm sick of eating over-processed foods and I want to exchange them for healthier things whenever possible. I've almost completely eliminated coffee (today was an exception as I talked my friend into getting a cappacino and she didn't like it so she offered me the rest and come on, I'm only human! Who was I to turn it down? Anyway...) and am trying to find even healthier food choices.
Why am I doing this? Well, for one I want to be known as more of a health nut, I want to gain some muscle which I know can't be gained by eating healthier alone which is why I dance (at school and at home...I'm not very good at all but I'm moving). This is, however, becomming a tedious task as my mom is NOT on board and I'm having trouble finding unprocessed food in both my house and the store.
I was wondering if anyone out there knows of a good meal plan....I know that I need to get my daily nutrients, minerals, vitamins ect and that I can't have too many or too few calories but I want something more specific so I feel secure with my choices. Here was my meal for today:
1/2 cup of chocolatey delight (90 calories) Special K with 1/2 cup of Vanilla Soy Milk (50 calories) and a cup of green tea (lipton with 1 dash of splenda sugar)
1 non-fat lite yogurt (100 calories) and a bologna letuce sandwhich (on wonder bread light, 80 calories). And 1 bananna (86 calories).
I also had a snack (180 calories) an atkins cerial bar.
For dinner I had a pot roast (I think 30 calories for how much I ate) and some green-bean casorole (60 calories I believe). I also had 1 miniature kit-kat bar (30-40 calories)
and throughout the day some mint things (10 calories) and a few fries (like 30 calories for the 4 I ate at lunch off my friend's plate) and a cappacino (like 110 cals I'd estimate.
My total comes to 866. I think this may be a little low because I'm just not a big eater and I'm trying to eat a lot but most of my higher-calorie choices would be too unhealthy. Are there any recipes for vegan food or just unprocessed I could use? How can I alter this meal? How can I make it better and better for me?
Tips would really put my mind at ease. I know this post was really long btw srry.
Thanks! 
Last edited on 12 September 2007 06:59 am by 1seekspie
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Nir
Senior Administrator
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Posted: 12 September 2007 05:40 pm |
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First I'll take a look at all the foods you mentioned, telling you how I feel about it
// I think these are good choices
green-bean casorole
letuce
bananna
green tea
Vanilla Soy Milk // provides protein
// non-vegan choices, and some people try to minimise dairy
milk (in cappacino) // possibly full-fat?
non-fat lite yogurt // possibly has sugar?
wonder bread light // probably not whole-grain
Special K // probably not whole-grain
bologna // probably not lean
pot roast // meat probably not lean
// food that is obviously processed, with sugars (or sugar alcohols) or fried foods
Atkins serial bar
kit-kat bar
mint things
fries // fried food
sugar (in cappacino)
chocolatey delight
OK, so what kind of foods to go for?
more vegetables (fresh, frozen, tinned)
more legumes (tinned or cooked from dry - easily provide you with more calories)
more fruits (fresh; dried fruit e.g. raisins can supply more calories)
more nuts and seeds (easily provide you with more calories)
not my main pick, but you could also add more whole-grain, such as air-popped popcorn, rye crackers.
Please also re-read Why Healthy Food Makes You Slim
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Ohm
Senior Member
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Posted: 12 September 2007 05:49 pm |
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Yup I'd agree with that, but can I add my own little cameo?
I recently had a bit of plateau. It was the end of the six week holiday - with all 4 kids at home all the time. I had become tired and stressed and stopped cooking my own fresh vegetable dishes (having succumbed to the kids demands for chips, stodgy traditional British food like Shepherds Pie - vegetarian of course - and pasta dishes). I had tried to stick to the calorie requirement but was eating small amounts of the kids choices rather than my own fresh veggetable dishes from my own diet plan. My weight loss stalled. After 3 weeks, I was becoming demoralisaed and demotivated. Following a strict reinstatement of my workout schedule (which had also fallen by the wayside and having seen no improvement, I decided to go back to my eating plan very strictly. The very next day there wa a movement of the scales and I am now once again seing regular decreases in my body mass.
So, I would reccommend eating lots of fresh and raw vegetables (salads, stews, crudites, etc), it shouldn't make a difference if you are eating the same number of calories, but it certainly seems to me that it does make a difference.
Good luck
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1seekspie
Distinguished Member
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Posted: 13 September 2007 04:33 am |
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Thank you! I am actually not trying to go completely vegan if I gave you that impression. I like meat...and dairy products and seeing as how I don't pile them on my plate, I don't see it an absolute nececity to rid myself of them.
But I will take your tips. I'm putting an end to my daily miniature kit-kat bar, I don't drink cappacinos regularily so that usually won't be included in my meal plan. Also, I switched from special K to crisp-x cerial which I'm pretty sure has more whole grain and good stuff. Yesterday was kind of unusual so here was what I had today in case you're interested:
Breakfast: 1/2-3/4 cup of crisp-x with equal amount of skim milk.
Snack: Still the atkin's cerial bar...not the greatest choice but I still want to keep it seeing as how I'm cutting out all candy. Besides, unless the nutrition facts are lying, it seems to have some good vitamins and minerals in it...at least a few.
Lunch: slim bologna/lettuce on two pieces of wonderbread light (I'll try to switch to whole grain but I really hate the taste of it), 1 peach, and 1 lite yogurt (yes a little sugar but it's the best I can find).
Snack: 1/4 cup of unsalted peanuts.
Dinner: Like...oh...1/4-1/2 cup of greenbean casorole...like 8-10 miniature carrots, a slice of turkey (which was lean to my knowlege), 16 wheat thins, and a spoonful of peanut butter.
I know this is not a MAJOR improvement but I'm working on it and I'll keep you updated!
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