How do you choose what foods to eat?

Txman70

I discovered and started using Myfitnesspal about a week ago. My goal is to loose 42 lbs and 16 percentage points of fat. I have been trying to read as much as I can to understand how to best use the app. I believe I understand and have set up the app to reflect the proper amount calories and macro nutrients. But what I am finding to be very tedious is deciding what foods I should be eating to meet the nutrient goals. So, my question is how do others do this. It would be very helpful to this newbie, if some of you experienced folks would describe the process you go through to choose your foods so as to not only meet your caloric goals but also your nutritional goals? Thanks in advance.

SuzyBeah

Hi! I started eating better and by better I mean non-processed food, no tv diners, no fast food. And when I do buy let's say a box of cracker, I make sure that there is not more then 4 ingredients on the label. I switch from dairy milk to almond milk, I make myself green smoothies everyday, and try to exercise as much as possible

tworthen79

Eat fish, lean turkey, chicken, lots of veggies, whole wheats, fruits. But it's ok to eat cake, icecream, candy, chips, pizza etc, just as long as it fits into your allotted calories and it's in moderation.

MzManiak

After you do it for a while, you learn which foods will help you meet this macro, without causing you to go over that one. Sometimes I just log one of my options. See what is has... delete... add a different option... compare. Figure out the best choice to meet all of my needs.

sinistras

You will probably find out that eating stuff like 'Special K" is low calorie, but also not that filling or nutritious.

Then, when you start logging more fresh fruits and veggies, that your nutritional bases are covered, you feel fuller longer and happier from eating healthy foods, AND you have a lot more calories to play with in a day.

That's my quick advice especially if you are trying to restrict calories and don't think you could ever feel full/happy eating less.

cwolfman13

They choose me....

Just kidding...my focus is primarily on nutrient dense foods...I don't get all into whether this is clean or that is clean or if this is processed or minimally processed or whatever. I think most of it's common sense...I eat a lot of fruits and veg...nuts, avocados, olive oil/avocado oil, lean cuts of beef, chicken, fish...basically a lot of naturally occuring whole foods. I cook primarily from scratch, but don't shy away from using a can of this or that for convenience either. I don't eat much in the way of "junk" but will on occasion (i.e. if I'm going to the ball game I'm having a friggin' hotdog).

Basically I try to eat as much of the "right" things as possible...all the while, getting my fitness on and occasionally indulging in some not so "right" things.

highervibes

I wouldn't sweat it, just start logging. The learning curve is about 2 weeks before you know what foods are better bang for your buck. Pre-logging really helps, I do it all the time after someone suggested it here.

stumblinthrulife

Mostly trial and error, to be honest.

The first thing I realized was that in order to meet my 140g of protein and 65g of fat, AND get sufficient quantities of veges, I was not going to be able to eat much bread/pasta/rice/pizza/ other carb heavy stuff. Not because those things are bad, per se, they just use up way too many calories without giving me enough in return.

My typical day is -

Breakfast
berry protein smoothie
oatmeal

Lunch
Hunk of assorted protein (most often a chicken breast, but salmon, pork, beef are all fair game)
two to four portions of buttered vegetables, or a large salad with feta cheese and an olive oil based dressing

Dinner
This is where the most variety is introduced. Personally I opt for mostly home made, but it's not necessary. Some typical meals are-
Chili with brown rice
Fresh breaded cod with steak fries and vegetables
Steak, mashed potatoes and peas
Spaghetti Bolognese
If I've had a carb heavy day without sufficient activity, I'll often skip the carbs at dinner in order to make up the inevitable protein/fat deficit.

Snacks
Generally cliff builder bars or Zone bars, depending on who did the grocery shopping.
Almonds
Fruit

Evening snacks
I typically save some 'disposable' calories for ice cream and/or beer/wine/port. By disposable I mean that I've already met my nutritional needs for the day, so I can use the calories however I see fit.


Edited to add - should anyone be looking at my diary, I've had a terrible couple of weeks due to injury and generally feeling a bit sorry for myself. Don't judge me!

cmriverside

Just eat the foods you like, study your Food Diary and learn. It's what we all did. No one gets this at first.

stumblinthrulife

Just eat the foods you like, study your Food Diary and learn. It's what we all did. No one gets this at first.

This, precisely.

That's exactly how I arrived at the meal plan in my previous post. I just guessed as best I could, and learned as I went along.

Good rule of thumb if you are on 30/30/40 macros is to focus on protein and fat, and let the carbs take care of themselves. In the modern western world you will never be short of carbs unless you consciously restrict them.

bcattoes

I choose foods that I like. I eat a balanced diet with lots of vegetables, lean meats, fish/seafood, whole grains, olive oil and the occasional treat or splurge food/meal/day. But, always foods I enjoy eating.

I track my calories, macros, fiber and servings of vegetables and average them out. As long as they are balanced well on average, I don't stress about the day to day.

Greywalk

OK so I am a poor model of how to choose foods, I stand there reading the panel and then decide OK I like the taste so I am good to eat that. Most times I am within my goals by 1 or 3% points sometimes (birthday <grin>) I am way outside my targets. I try not to over analyze but sometimes ....

mbucchieri

Eat as close to nature as possible, and if you read a label with a long list of ingredients,and you have no idea what they are, then stay away from it.

linalovekitty

I keep restaurant foods to a minimum- all the added sodium & fat is hard to quantify and makes it impossible for me to drop lbs.

I chug water all day everyday. And I do drink afresh veggie+grapefruit juice/day. It flushes me out and I dont really count the calories on them.

If I have to eat at a restaurant I try to steer it towards a sushi restaurant where I avoid soy sauce and order things like brown rice tuna rolls or brown rice salmon/tunhand rolls. I can still drop lbs as the food is totally plain.

I eat all food groups but as "clean" as possible- meaning everything is organic, whole and homemade for the most part. I avoid all foods that come in packages, sauces etc bc it tends to have loads of extra cals or sodium. I do eat bread but its homemade whole wheat high fiber- not from a bag/factory. I am just one of those ppl who can not give up bread. there are some ppl who will swear by eating anything as long as its within their calorie goal and still losing, for me that doesnt work.

I dont give up food groups or limit carbs. I find when I do either, I lack energy and end up needing to eat more

***oh one more thing. If ever I find myself at a restaurant/party or any situation where Im forced to eat things I normally wouldnt, I try to stick to vegetarian. everyone has their own version of how to handle situations like these: some ppl order salads w no dressings, etc. But sometimes thats not possible. So for example, I was at an Italian restaurant for a bday. I ended up eating pasta w a veggie marinara sauce and some fresh parm & a piece of bday cake. Everyone else was stuffed from too much chicken parm, or sausage and peppers, etc but Id saved loads of calories from avoiding the greasy meats. And I still got to enjoy a real menu item rather than a cold dry salad.

jknightoz

The only things I try to stay completely away from are fried foods and full calorie soft drinks. Otherwise, eat what you want and just keep the portions in moderation. Try not to drink your calories unless it is a smoothie/shake/meal replacement type drink. Soon you will find the foods you like that also fill you up without throwing out your whole day's worth of calories at one shot. Don't deprive yourself of things you like or you will find it hard to keep up. I have gone through several studies with the Human Performance Research and Nutrition depts at the University in my town. This is what they have seen the most success with; the non-diet diet. Good luck!

Sassyallday

I started by trading foods that I want to eat for foods that are better for me:

Oil popped popcorn for butter TO Air popped popcorn with spray oil
Ice cream TO Smoothie (1 frozen banana, 1 cup of 2 per cent milk, 1/2 cup of frozen berries)
Diet drink TO Infused water (Cucumber slices, orange, lime or lemon wedges)
White bread TO Whole wheat Bread
Full calorie whole wheat bread TO lower calorie whole wheat bread (Joseph's Whole Grain Pita Bread or Nature's Best Whole Wheat Bread)

For foods that I can't seem to give up (yet), I limit how much I have.
Two martinis TO One martini
Two eggs TO One egg (or One egg and + egg whites)
As much mayonnaise as I want! TO 1-2 Tablespoons

And, more recently, I have started looking at the nutritional value of my foods and making more choices based on that.

spade117

Strictly by taste.

aNewYear123

Just eat the foods you like, study your Food Diary and learn. It's what we all did. No one gets this at first.

^^ Absolutely this. I see what puts me over on calories and figure out how to lower those amounts, or which macros I am under and figure out what supports that particular nutrient.


Just remember, whatever changes you choose make be sure that you can keep them up for a lifetime. If you think that you can go 'clean' and keep it up long term, go for it. I can't, or, really, I just don't want to But I am eating more nutritious and less calorie dense foods than I was, and it is becoming a maintainable way of eating without feeling deprived of anything.

Hannah_Hopes

Just eat the foods you like, study your Food Diary and learn. It's what we all did. No one gets this at first.

This ^
When I started mfp I just used it to log my foods and work out what I was REALLY eating and drinking, then from there I learnt about correct portion sizes etc and now I just eat what I fancy in moderation, and try get more fruit and veggies in and less junk :drinker:

Txman70

I wouldn't sweat it, just start logging. The learning curve is about 2 weeks before you know what foods are better bang for your buck. Pre-logging really helps, I do it all the time after someone suggested it here.

By pre-logging I take it you mean adding the item to MFP before you eat it and looking at the calorie and nutritional info instead of after eating. Correct?

4daluvof_candice

I use the pyramid as far as servings. I dont deprive myself either. if I want icecream or nachos(which are my trigger foods) I eat them but in moderation. I want to eat the way I plan on eating the rest of my life once I reach my goal. and WATER!!!!

4daluvof_candice

I started by trading foods that I want to eat for foods that are better for me:

Oil popped popcorn for butter TO Air popped popcorn with spray oil
Ice cream TO Smoothie (1 frozen banana, 1 cup of 2 per cent milk, 1/2 cup of frozen berries)
Diet drink TO Infused water (Cucumber slices, orange, lime or lemon wedges)
White bread TO Whole wheat Bread
Full calorie whole wheat bread TO lower calorie whole wheat bread (Joseph's Whole Grain Pita Bread or Nature's Best Whole Wheat Bread)

For foods that I can't seem to give up (yet), I limit how much I have.
Two martinis TO One martini
Two eggs TO One egg (or One egg and + egg whites)
As much mayonnaise as I want! TO 1-2 Tablespoons

And, more recently, I have started looking at the nutritional value of my foods and making more choices based on that.

Definitely this^^^^^^^^^^

Txman70

Thanks for all the replies as they are very helpful. For the home cooked meals, how do you determine the calories and nutritional values? Also I see a lot of references to weighing the food. How do you use the weight information? Any other ideas?

highervibes

I wouldn't sweat it, just start logging. The learning curve is about 2 weeks before you know what foods are better bang for your buck. Pre-logging really helps, I do it all the time after someone suggested it here.

By pre-logging I take it you mean adding the item to MFP before you eat it and looking at the calorie and nutritional info instead of after eating. Correct?

Yep. That's exactly what I mean

ETA: For example, if I have a McDonald's combo for lunch (which happens from time to time) I know that because the fries are carb heavy AND calorie dense, I'm probably going to have to have fish for dinner to get a good amount of protein with little calories in order to cover the spread lol.

MinnieInMaine

I agree with the trial and error theory. This is pretty much how I've gone through the process and continue to try new things all the time. When I first started, I mostly tried to get in as many yummy things as I could within my calorie allotment but I found that didn't always satisfy me so after some research and thought, I tried to increase my protein intake. This is also how I found out that I'm not a huge fan of protein powder. I mostly get my protein naturally (greek yogurt, eggs, meat) and have a protein bar pretty much every day.

Speaking of greek yogurt, this is a good examples of the process. I tried the plain stuff a couple years ago and thought it was awful (actually had to wipe off my tongue and rinse my mouth out it was so gross) so I compromised and went with the Chobani flavored for a while. About a year later, on a whim I tried some of those Fage side cups and tried just eating the yogurt without the flavoring and found out that I now adored the stuff! So now I just buy plain yogurt, add some berries or a little natural jam and chia seeds and I am happy happy happy at snack time.

I also agree with eating the things you like but tweak the ingredients and/or portions so they fit in your calorie goals.

Escape_Artist

I pre log before packing lunch. Also, I eliminated processed food, anything labelled low fat/low calories, I eat whole food.
I eat whatever fits my calories and macros, litteraly whatever.

I use my Iphone to log, as it has a bar code scanner. By entering the right Brand and name of the item you want to log you shouldn't have any problem logging homemade meals. There is a Recipe option in your food log for you to enter your homemade meals

:flowerforyou:

bcattoes

Thanks for all the replies as they are very helpful. For the home cooked meals, how do you determine the calories and nutritional values? Also I see a lot of references to weighing the food. How do you use the weight information? Any other ideas?

I enter the ingredients for dishes/meals into recipe section and determine a serving size (sometimes I use cups (measuring cup) and sometimes I just put the number of people the whole dish will serve). I don't weigh my food, I go by volume measurements. But weighing can be helpful if you are new to cooking.

BlueBombers

I just stopped eating all the junk food I had been (chips, candy, chocolates, etc.) and started eating lots of fruits and vegetables as snacks instead.

I also drink lots of water in place of all the pop I used to consume.

It's a gradual lifestyle change. I still have my treats once in a while, just not as often as I used to.

hsmama11

I may get in trouble for mentioning this on here...but when I started my weight loss journey 2 years ago I used www.sparkpeople.com for menu suggestions. The reason I used it was when you create an account and click on "track your food" they give you meal plans choices for each meal. They are a great stepping stone to learn how to combine fresh foods to make balanced meals. Each meal has a bank of about 20 different meals to chose from. Recipes are included if needed. They taught me a lot. Now, I use myfitnesspal because the interface is so much better to me. There are some meals I have created in Myfitness pal that came straight from spark people suggestions. Hope this helps! Laurie

aNewYear123

Thanks for all the replies as they are very helpful. For the home cooked meals, how do you determine the calories and nutritional values? Also I see a lot of references to weighing the food. How do you use the weight information? Any other ideas?

The weight information is used to determine serving size. For home cooked meals I enter the recipe in MFP and use the recipe to log my food the same way I log other food. (You can choose a serving of your recipe in the food diary)

treetoptrevor

One of the best things you can do for yourself is that when you have a "bad day" look at it as a learning experience,. You just learned what was in the food you ate, even if it is not good for you, you know for next time.