Fiber, fat / carbs? What are we eating?!

Motivation712014

I am on a process of eating real unprocessed food as much as possible. I feel more satisfied, which of course makes sense, however, it can be difficult when I am busy as I am sure we can all understand. I have been planning ahead and it has really helped me.

For example:

Breakfast
- Muffins: you can easily add fiber (helps keep you fuller longer) from bran to banana nut muffins. I will post some great recipes I found. You can bake 12 0, freeze and you are good to go for the week. As we all know breakfast is so important not to miss... I always eat more later in the day when I miss breakfast. I was on a smoothie kick for awhile, however , I have found eating an omelette in the morning with veg is very filling. (I do love eggs though).

Snacks
- Asian pears: filling, high fiber!
- Cucumbers: low calories.

Dinner
- I highly recommend savory spice shop, you can order online great spices with tons of flavor without the calories and fat. Www.savoryspiceshop.com.

Any other recommendations from others? Thoughts on fiber intake?

CoadyMarie

I'm also trying to get more fibre in my diet... for breakfast I love a slice of whole grain toast with half an avocado and a soft-boiled egg or two on top. I forgot how great omelets are, especially with veggies and a bit of cheese - maybe that's what I'll have tomorrow.

Overall I'm trying to eat more protein and cut down on sugar and alcohol - actually I'm trying to drink no alcohol at all until July 20th (going to a party - but it's with work people so I won't be overindulging anyway). Not that I have anything against drinking; in fact I love a pint or a couple glasses of wine at the end of the day. But with so little left to lose I have no room in my calorie allowance and I can't afford to put myself over even by 100 calories or so a day as I often do when I drink. So it's going to be mainly dry for me for a while (sob).

kgeyser

I just eat food. Lots of protein, then fat, then carbs. I've found the fiber pretty much takes care of itself because I eat lots of veggies and fruits.

maicap22

I am planning to buy protein powder as I usually don't hit my protein target. I am usually just halfway although there are times that I go over it. Now if it is carbs, sugar, fat or sodium, I wouldn't mind so much, but I actually sometimes go over on those, specially on sugar. I don't mind so much the sugar though as most of it came from fruits. I just don't like it when I go over my carbs, fat and sodium. Sodium mostly because I easily retain water weight.

logg1e

I have too high a carbohydrate proportion. This week I'm going to aim to hit my protein goal. I usually get protein from meat. Am going to add eggs to my diet from today. Any other thoughts?

ekat120

I have too high a carbohydrate proportion. This week I'm going to aim to hit my protein goal. I usually get protein from meat. Am going to add eggs to my diet from today. Any other thoughts?

I like low fat Greek yogurt. A cup of Fage 2% is 170 Cals and 23 g of protein

hotplugged

I try to eat two servings of light tuna and 2 servings of low fat cottage cheese. They are quick and easy snacks and filled with protein (but low/no carb)

itsjustmish

I aim for 100g of protein and 50g fat per day, minimum. Carbs just end up wherever they are after protein and fat have been taken into account. I don't tend to worry too much about fibre as I eat a lot of veggies anyway.
I make sure that every meal includes a reasonable serving of protein, fat, and a complex carb.

I mostly snack on nuts, Nakd bars, porridge oats, 85% dark chocolate, nut butter, and greek yoghurt.

I have switched to wholemeal bread, wholegrain pasta, & brown rice and haven't touched any sweets, chocolate, cake, biscuits, crisps, ice-cream, frozen yoghurt, etc (aside from one square of 85% dark chocolate per day) in six weeks.

It's working for me so far and I haven't felt remotely deprived or hungry.

kacilanehindman

Is it possible I am eating too many nuts? That's all I snack on lately and I've gained 4 lbs!

Gen2703

Total calorie intake is what makes you gain weight.

KiwipowaRoo

Yeah, nuts are awesome, but SO EASY TO GO OVER! I think 1almond is 6cals or something!!!

One thing I find really helps with protein is bread, crazy I know! But the kind of stuff I eat is normally 200cals (190-220) 7g fiber (ish) 10g of protein (ish) plus whatever you have with it, and it really helps reach your fiber and protein goals!
One of my favourite lunches is two slices of bread, each topped with cheese(7g protein), low fat tuna (17g protein) and some mango chutney. Delicious and heaps of protein Under 400cals, and 33g protein and 6g of fiber.

Gen2703

kiwi: that sounds yummy!!!!!

ekat120

Yum! For lunch lately, I've been eating canned salmon mixed with a little 2% Greek yogurt and Trader Joe's Health 8 chopped veggie mix, and Triscuits. I do SO much better when I get a lot of protein. More energy and less hunger. 120-140 g (~25-30% of my daily intake) seems to work best for me.

I've also been working on getting a lot more fiber (40-45 g/day), which has been great for my digestion, but I don't know if it's helped my appetite much.

KiwipowaRoo

That's HEAPS of fiber! What kind of levels is everyone else on?
And that sounds good! Never had Salmon and yogurt, I should get some, good for the old Omega 3

Gen2703

My fiber goal is 25g daily but I average around 35-40g. Thanks Quest bars! lol

KiwipowaRoo

Yeah that's my goal. Not everything I log has he fibre logged in it, drives me nuts I normally am around 30?

DanaW13

My goal is 35-30g of fiber. I haven't been checking to see if it's getting left out of logging though! I will start checking now. I also generally come under with protein so I need to figure out how to do better with that.

DanaW13

Sorry, that should say 25-30g of fiber

KiwipowaRoo

I eat lots of cheese... and milk... and yogurt... basically I eat stupid amounts of dairy. It all adds up! Then leaner meats and whole grains gets me the rest mostly.