Nutrition and activity

HappilyMarried2711

So, I’ve never paid any attention to what sort of nutrition the food I eat is actually providing (probably how I got myself in this predicament in the first place), I don’t even know what I should be focusing on, what to eat more of and what to limit/eliminate. Obviously I know processed foods are junk, veggies are good. But other than that I’m pretty much clueless. On top of that...I’m a bit of a picky eater. So I’m looking for some insight on what I should be looking at, what foods are best, what foods look healthy but are imposters. Maybe ways to prepare different healthy foods to make them more bareable.

I also struggle with plantar fasciitis and have almost constant pain in my right foot. So I’m looking for some exercises I could start out with to get me going while I work on taking care of the planter fasciitis.

If you have any insights on either of these I would greatly appreciate any suggestions. I’d also love to have some more supportive friends on here. So, feel free to add me.

Thanks in advance. 🙂

cmriverside

Bikes, swimming, canoeing, kayaking for exercise.

For food - start paying attention to getting enough protein and fat and don't pay much attention to the carbs, most people need to start there.

It's a long process to come up with foods, and for me I try to eat protein, fat and carbs in every feeding. The actual foods are up to you, but I had to make a conscious effort to start adding vegetables. So maybe for a while, start experimenting with the vegetables that you do like. Have one with every meal.

It just takes time and studying your food page to learn how to eat to stay within calories as well as feeling satisfied with your meals.

apullum

Processed foods are not junk. Almost everything you eat has been processed in some way. Even if something has been highly processed, that does not automatically mean it’s unhealthy. For example, there’s a lot of work involved in making yogurt, tofu, tempeh, cheese, nut milks, and other foods that fit some people’s ideas of “healthy.” Most protein shakes and bars require a lot of processing, but might meet your idea of “healthy.” Even the process of canning or freezing fruit, vegetables, beans, etc. is pretty involved.

If you want to lose weight, it doesn’t matter how processed or not processed your food is. All that matters is consistently eating fewer calories than your body burns. This means that you can have a Twinkie or a frozen burrito or whatever “junk” you want, but you probably want to eat those things in moderation. They are often high calorie but not very satisfying, so if you use all your calories on them, you might not feel full or get enough protein or micronutrients.

Eating veggies may help, and is a good idea, because many vegetables are low calorie and can help you feel full while providing important micronutrients. However, vegetables are not a required part of weight loss.

kimny72

I would suggest starting out with some basic stuff. Look and see if you are hitting your MFP goals for protein, fat, and fiber. If not, target your weak points. Eat more veggies. Honestly if you focus on those two things you will probably end up eating a much more nutritious diet.

Don't fall into the trap of demonizing "processed" food. Some of it is healthy & nutritious. Some of it is too calorie dense. But no harm in including a treat every once and awhile that only serves the purpose of tasting yummy.

I don't know anything about plantar fascitis so I'm not sure what would or would not be appropriate, but for good health and overall fitness, you ultimately want a nice combo of cardio, strength training, and flexibility/balance.

Don't sweat the small stuff. Just start moving in the generally right directions and the opportunities to improve will become more obvious. Good luck!

kshama2001

amberfay369 wrote: »

So, I’ve never paid any attention to what sort of nutrition the food I eat is actually providing (probably how I got myself in this predicament in the first place), I don’t even know what I should be focusing on, what to eat more of and what to limit/eliminate. Obviously I know processed foods are junk, veggies are good. But other than that I’m pretty much clueless. On top of that...I’m a bit of a picky eater. So I’m looking for some insight on what I should be looking at, what foods are best, what foods look healthy but are imposters. Maybe ways to prepare different healthy foods to make them more bareable.

I also struggle with plantar fasciitis and have almost constant pain in my right foot. So I’m looking for some exercises I could start out with to get me going while I work on taking care of the planter fasciitis.

If you have any insights on either of these I would greatly appreciate any suggestions. I’d also love to have some more supportive friends on here. So, feel free to add me.

Thanks in advance. 🙂

While the people I know off site have a common understanding of "processed foods", here on MFP I say "ultra processed foods" and refer to the Brazilian definition, which might also have some useful tips for you: http://bvsms.saude.gov.br/bvs/publicacoes/dietary_guidelines_brazilian_population.pdf

Salixiana

The Brazilian resource is great, but on the long side. Here's a short version that covers the basics. https://www.cancerresearchuk.org/about-cancer/causes-of-cancer/diet-and-cancer/how-to-enjoy-a-healthy-diet
And yes, all serious nutrition guides advise avoiding highly processed foods. You're on the right track.

hesn92

I would focus on making small changes and not overhauling your entire diet all at once. Focus on including more vegetables and other plant foods like beans for example, and getting plenty of protein is a good start.

lemurcat2

A few good basic sources for healthy eating (with the recommendation that you not make it too complicated):

https://www.theatlantic.com/health/archive/2014/03/science-compared-every-diet-and-the-winner-is-real-food/284595/

https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/

https://www.choosemyplate.gov/MyPlate

While I tend to agree with David Katz (first linked article), Mark Bittman, Mark Pollan, and many others that focusing on whole foods, cooked at home most of the time if possible, can be a great choice and is what I prefer, I really strongly feel that obsessing about whether or how much a food is "processed" tends to be basically a red herring. Is a steak and broccoli dinner from a steakhouse nutritionally worse for me than one I cook at home? Is a cookie I buy worse for me than one I make at home (probably not, but most homemade cookies are way tastier so that's how I will use my cookie calories). Is it a failure if you buy some protein bars or nutritionally sensible frozen meals? No, absolutely not. Should pasta be avoided, even if cooked with olive oil (also processed) and lots of veg and some good protein? No! Are beans from a can bad and so you should not have beans unless you are willing to put in the time to cook them from dry? No!

So I really hate the way "processed" has become a bad word and I think it distracts from an actual understanding of nutrition.

Rant aside, here's my easy nutrition basics! ;-)

If dieting you will be on lower than normal calories, so protein is especially important. A good protein goal is .8g x lbs of goal weight or (if calories are 1500 or more, not at 1200), the MFP goal is fine. To get the protein goal, many find it helpful to think about how they get in protein at all meals. I build breakfast around eggs currently, but there are tons of options. If you don't know where protein comes from: meat, dairy and eggs, beans and lentils, soy products like tofu and tempeh (other examples of long traditional and healthy foods that happen to be processed). If you eat meat, I'll note that fatty fish is really good for you because it's a great source of omega 3 fats (DHA and EPA) not easily available otherwise.

In addition to protein, you are right that vegetables are important, try to eat a good amount (I like having them at all meals, but that's not necessary).

Fruit also has lots of vitamins, and as it is primarily carbs, I tend to group it with starches (bread, pasta, potatoes, sweet potatoes, corn, rice). IMO, filling out meals with these foods (in addition to protein and veg) is common and healthy -- many one-pot meals are a mix of the three. Beans are a starch as well as a protein.

Fats are usually included as accent -- they come with many common sources of protein like meat and eggs and dairy, and cooking with them (olive oil, butter) is common. One fruit (avocado) is healthy and has a lot of fat, and other common sources of fat (cheese, nuts, seeds) can be included in meals for taste. Nuts and seeds are high in calories but are good for you, so I include them most days (they are also delicious). No need to eat anything specific if you don't like it.

I find it easier to focus on 3 regular meals but that doesn't matter. It can be easier to have a template of when you eat and what kinds of things you'd want to eat then.

Eating high cal/lower nutrient foods (like ice cream) is fine, but you'd want to do so in moderation, after other nutritional goals are met and within your calories.

I try not to overcomplicate it (but I'm a nutrition geek, so I might anyway), and remember that other things (healthy weight, not smoking or drinking to excess, being active, not overstressing) are much more important than little dietary differences. People focus way too much on what diets are better than others and what is optimal. You need a pattern of eating that works for you and makes all this easy.

Sorry so long? ;-) I hope some of this makes sense!

lemurcat2

On exercise, is swimming an option or other water activity workable?

kimny72

lemurcat2 wrote: »

While I tend to agree with David Katz (first linked article), Mark Bittman, Mark Pollan, and many others that focusing on whole foods, cooked at home most of the time if possible, can be a great choice and is what I prefer, I really strongly feel that obsessing about whether or how much a food is "processed" tends to be basically a red herring. Is a steak and broccoli dinner from a steakhouse nutritionally worse for me than one I cook at home? Is a cookie I buy worse for me than one I make at home (probably not, but most homemade cookies are way tastier so that's how I will use my cookie calories). Is it a failure if you buy some protein bars or nutritionally sensible frozen meals? No, absolutely not. Should pasta be avoided, even if cooked with olive oil (also processed) and lots of veg and some good protein? No! Are beans from a can bad and so you should not have beans unless you are willing to put in the time to cook them from dry? No!

So I really hate the way "processed" has become a bad word and I think it distracts from an actual understanding of nutrition.

This says quite nicely what I was trying to think of a way to say and add to my PP. If you are paying attention to getting enough protein and fiber, and eating a varied diet with at least some obviously "whole" foods, you will almost certainly be minimizing the amount of ultra-processed foods in your diet anyway. And if a "processed" food is providing protein and fiber, or checking some other box, a bit of industrialized poking doesn't negate the fact that those macros and micros are there. In my mind, it's an ineffective shortcut to just making an informed judgement call on an item as you go, and on your diet overall.