Salt, Sugar, and Fat (and other goodies) - OH MY!
slimyfishy
Posts: 114 Member
After my blog yesterday, I was asked a ton of questions about eating the right foods, calories, exercise, and a ton of other things. I answered one member back with a long response, and I thought: "Maybe I should put this information down for others to read?"
ABOUT SODIUM: Sodium seems to be in almost every product out there, even the sweet ones. I don't add ANY SALT to my foods, but I am consistently over on my sodium each day. What puts us over? Even whole grain tortillas or double fiber bread (you know, the healthy stuff that we buy) are packed full of salt. Things like: canned soup/vegetables, crackers, pretzels, soy sauce, salad dressings, cheese, energy bars, condiments, and diet meals (i.e. Smart Ones, Healthy Choice, etc.) are full of salt. The best way to get away from tons of sodium is to make more of your foods (I wish I had more time to make homemade bread, etc.), add salt alternatives/dried or fresh spices/flavored healthy oils, and even fruit juice (without added sugar) to your foods. I started doing this a while ago and I can definitely tell that my taste buds have changed. When I have canned soup, a diet meal, or have a meal out with a sauce, I think: "Man! This stuff is WAY SALTY!"
ABOUT SUGAR: In the sugar department, remember that MFP is including ALL SUGARS in the daily tabulation. That includes HEALTHY, RAW FRUITS. Honestly, I don't stress over my sugar number. I rarely eat processed sugar besides a Clif Bar nowadays. When I do buy a sweet item, I try to find items that are sweetened with Truvia or a Stevia product. Truvia/Stevia is my favorite as it doesn't have an after-taste and a little goes a long way. Studies are starting to discourage folks from using Aspartame. Stick to fresh/frozen without sugar fruit, and you shouldn't be worried about that sugar number at the end of the day. It is the processed white sugar (like cane sugar, corn syrup, dextrose, sucrose, and all the other -oses..LOL!) that you need to watch closely. Also, go easy on natural sugars like honey or agave nectar. Yes, they are healthier for you, but they are still sugar.
ABOUT FATS: Fats are a tricky one. I use olive oil for cooking, ground flax to my fruit smoothies, and munch on almonds when I need to add extra calories to my net for the day. Those are all fat, but they are GOOD FATS. What type of fats are you eating? When you think of bad fats, think of the ones that are SOLID AT ROOM TEMPERATURE (i.e. butter, lard, margarine, shortening, etc.). DEFINITELY stay away from these. Read the package of what you are about to eat. Does it contain fats like this? If it is solid like that on the kitchen counter, it will do the same for your hips. LOL! There are lots of healthy fats out there (nuts, avocados, olive/canola oil, almond milk, fish like mackerel/salmon, etc.). Learn about healthy oils, and use them. Some are MUCH BETTER for your body than others. Cutting out all fat in your diet isn't healthy. Your body needs some. The fats you have to worry about are the saturated fats. Those will only clog up your arteries and add inches to your waist. Remember: Something as simple as spreading sugar free jam on your toast instead of butter & full sugar jelly will get you that much closer to goal. I promise. :bigsmile:
The thing about all of this is to become more aware of what is going into your body. I know that lots of folks are turning to organic foods. My family budget can't afford organics all the time. However, research shows (gathered this information from many different sites) that the following produce are the lowest in pesticides and don't necessarily need to be purchased organic (I like to use these as much as possible):
* Onions
* Avocados
* Sweet Corn
* Pineapples
* Mangoes
* Sweet Peas
* Asparagus
* Kiwi
* Cabbage
* Eggplant
* Cantaloupe (Domestic)
* Watermelon
* Grapefruit
* Sweet Potatoes
* Honeydew Melon
Here is what I've learned to do to get me on the road to a healthier me:
*Cook for yourself as much as possible. When you make your own meals, you KNOW what is in them. There aren't any hidden ingredients, preservatives, etc. in there without you knowing about them. :happy:
*Read labels - How's the sugar, sodium, fat, and fiber in that product? Is it healthy for you, or full of junk?
*Have a shopping list before going to the store and try not to deviate from it
*Eat fruits/veggies that are in season. Steamed, grilled, broiled, or baked are the best ways to prepare them without all the extra fats. Shop locally whenever possible. Farmers markets are my FAVORITE way to get fresh produce, and you are supporting local families and their businesses.
*Eat lean protein. I'm a big fan of chicken, turkey, and fish. My family is used to spaghetti with ground turkey, and homemade salmon or garbanzo bean burgers. Yes, I do eat beef occasionally, but I purchase the leanest percentage I can afford. Just an FYI (I used to work in a grocery store): Most meat markets in your local grocery will mark down meat around 7:30 am. You can find some amazing deals on meat that is still fresh around 8am. Most of them are marked 1/2 off, and are STILL FRESH! They mark these meats down the day of or before they expire. If you use them THAT DAY or pop them immediately into your freezer, you can save a fortune on meat prices. I've gotten some really expensive cuts of meat for my family this way.
*Have a fruit or veggie with EVERY MEAL whenever possible. Even if that is diced onion in your morning omelette, or spouts on your sandwich. Add them in whenever possible.
*Limit fruit juices and opt more for the real thing (i.e. orange instead of orange juice). You get more bang for your fiber buck by eating the fruit vs. just the juice.
*Shop mainly around the edge of the grocery store (i.e. meats, dairy, fruit/veg, bakery, etc.). Shopping within the aisles are what got us into trouble in the first place.
*Be accountable for what goes into my mouth - beverages and foods - write it all down
*Take a really good multi-vitamin (Make sure to take it with food. I've learned this the hard way. LOL!)
*Watch drive-thru foods. Let me just say that the ONLY fast food I've consistently eaten over the last 2 years has been from Subway. I get a 6" sub with turkey, mustard, and a TON OF VEGGIES on whole wheat. No mayo, and no cheese. My DH treated me the other day to 2 pieces of grilled chicken from KFC. I was pleasantly surprised by their grilled food. If you do have a favorite drive-thru, look into their healthy menu choices BEFORE YOU GO. Know how many calories/fat/fiber/sodium are in what you eat. Most chains have their nutritional information online. Check it out. If they don't have it on there, ASK FOR IT with an e-mail to their corporate office. I've done this several times, and gotten a response within a day or two. It also encourages these companies to list what goes into their food.
*Eating Out - Same thing goes for drive-thru food. Look into the nutritional information BEFORE YOU GO. I recently went to a Texas Roadhouse (sort of like an Applebees) for a girl's nite out. Earlier in the afternoon, I went online and looked up their menu/nutritional information. I knew exactly what I was going to order BEFORE I went out. I wasn't tempted by their specials or desserts like the rest of the folks in my party. I stuck to my plan, and came away feeling satisfied and proud of myself. DON'T FALL INTO THE MENU TRAP! Stay informed and you can eat out without guilt.
*Get more fiber! That means eating lots of whole grains, fresh fruits/veggies, etc. I do take 2-Psyllium tablets each day, but I average about 30 fiber each day through my foods alone.
*Watch out for soda. Personally, I don't drink it. Not even diet soda. Many people think that a diet soda is water to their body. It isn't. I have an occasional diet Monster, but I don't drink soda. Stick to water. If you aren't crazy about water, add a slice of lemon, lime, cucumber, mint, fresh berries, or ginger to your water. Keep a pitcher in the fridge. If you are experiencing headaches or dry skin, drink some water. Water not only hydrates you, but it helps push all that fiber through your system, and keeps your body a well-oiled machine.
*Go easy on the alcohol and caffeine. Alcohol turns to sugar in your body. Caffeine is a mild diuretic and can dehydrate you if you don't add water to your day. Just go easy on these. I occasionally will have a glass of Sangria or a cappuccino or decaf coffee. These are treats to me. Before my son was born (almost 15yrs ago), I was drinking AT LEAST 5 cups of caffeinated coffee a day at my job. I switched to decaf (yes, I had MAJOR withdrawal), and now have coffee as a treat. I drink herbal tea now and don't miss the caffeine that I was drinking before.
*Listen to your body. Is your tummy grumbling? When was the last time you had a healthy snack. Some folks go for 3 meals a day. Some opt for smaller snacks/meals every 2 hours. Do what works for you and your body. I try to have 3 meals, 2 snacks, and a dessert (even if it is a sugar free cappuccino) each day. I spread my calories out throughout the day. I'm a very active person and I get REALLY CRANKY when my blood sugar is low. Listen to your body.
*Move your body. We can all fit in 10, 20, 30 minutes of exercise a day. No matter your size, no matter your schedule, you can find time for yourself. Do you have time to do something kind for a friend? Treat yourself as a friend and DO THIS FOR YOU. Even just taking 10 minutes out of your lunch to walk around the block, or doing some strength training during American Idol helps. Move your body, and your body will run better. You will also sleep better, look better, and have a brighter attitude.
Feel free to add any thoughts to this. There are some amazing folks on MFP that have lost weight the right way and learned quite a bit along the way. Let's share! -Shan
ABOUT SODIUM: Sodium seems to be in almost every product out there, even the sweet ones. I don't add ANY SALT to my foods, but I am consistently over on my sodium each day. What puts us over? Even whole grain tortillas or double fiber bread (you know, the healthy stuff that we buy) are packed full of salt. Things like: canned soup/vegetables, crackers, pretzels, soy sauce, salad dressings, cheese, energy bars, condiments, and diet meals (i.e. Smart Ones, Healthy Choice, etc.) are full of salt. The best way to get away from tons of sodium is to make more of your foods (I wish I had more time to make homemade bread, etc.), add salt alternatives/dried or fresh spices/flavored healthy oils, and even fruit juice (without added sugar) to your foods. I started doing this a while ago and I can definitely tell that my taste buds have changed. When I have canned soup, a diet meal, or have a meal out with a sauce, I think: "Man! This stuff is WAY SALTY!"
ABOUT SUGAR: In the sugar department, remember that MFP is including ALL SUGARS in the daily tabulation. That includes HEALTHY, RAW FRUITS. Honestly, I don't stress over my sugar number. I rarely eat processed sugar besides a Clif Bar nowadays. When I do buy a sweet item, I try to find items that are sweetened with Truvia or a Stevia product. Truvia/Stevia is my favorite as it doesn't have an after-taste and a little goes a long way. Studies are starting to discourage folks from using Aspartame. Stick to fresh/frozen without sugar fruit, and you shouldn't be worried about that sugar number at the end of the day. It is the processed white sugar (like cane sugar, corn syrup, dextrose, sucrose, and all the other -oses..LOL!) that you need to watch closely. Also, go easy on natural sugars like honey or agave nectar. Yes, they are healthier for you, but they are still sugar.
ABOUT FATS: Fats are a tricky one. I use olive oil for cooking, ground flax to my fruit smoothies, and munch on almonds when I need to add extra calories to my net for the day. Those are all fat, but they are GOOD FATS. What type of fats are you eating? When you think of bad fats, think of the ones that are SOLID AT ROOM TEMPERATURE (i.e. butter, lard, margarine, shortening, etc.). DEFINITELY stay away from these. Read the package of what you are about to eat. Does it contain fats like this? If it is solid like that on the kitchen counter, it will do the same for your hips. LOL! There are lots of healthy fats out there (nuts, avocados, olive/canola oil, almond milk, fish like mackerel/salmon, etc.). Learn about healthy oils, and use them. Some are MUCH BETTER for your body than others. Cutting out all fat in your diet isn't healthy. Your body needs some. The fats you have to worry about are the saturated fats. Those will only clog up your arteries and add inches to your waist. Remember: Something as simple as spreading sugar free jam on your toast instead of butter & full sugar jelly will get you that much closer to goal. I promise. :bigsmile:
The thing about all of this is to become more aware of what is going into your body. I know that lots of folks are turning to organic foods. My family budget can't afford organics all the time. However, research shows (gathered this information from many different sites) that the following produce are the lowest in pesticides and don't necessarily need to be purchased organic (I like to use these as much as possible):
* Onions
* Avocados
* Sweet Corn
* Pineapples
* Mangoes
* Sweet Peas
* Asparagus
* Kiwi
* Cabbage
* Eggplant
* Cantaloupe (Domestic)
* Watermelon
* Grapefruit
* Sweet Potatoes
* Honeydew Melon
Here is what I've learned to do to get me on the road to a healthier me:
*Cook for yourself as much as possible. When you make your own meals, you KNOW what is in them. There aren't any hidden ingredients, preservatives, etc. in there without you knowing about them. :happy:
*Read labels - How's the sugar, sodium, fat, and fiber in that product? Is it healthy for you, or full of junk?
*Have a shopping list before going to the store and try not to deviate from it
*Eat fruits/veggies that are in season. Steamed, grilled, broiled, or baked are the best ways to prepare them without all the extra fats. Shop locally whenever possible. Farmers markets are my FAVORITE way to get fresh produce, and you are supporting local families and their businesses.
*Eat lean protein. I'm a big fan of chicken, turkey, and fish. My family is used to spaghetti with ground turkey, and homemade salmon or garbanzo bean burgers. Yes, I do eat beef occasionally, but I purchase the leanest percentage I can afford. Just an FYI (I used to work in a grocery store): Most meat markets in your local grocery will mark down meat around 7:30 am. You can find some amazing deals on meat that is still fresh around 8am. Most of them are marked 1/2 off, and are STILL FRESH! They mark these meats down the day of or before they expire. If you use them THAT DAY or pop them immediately into your freezer, you can save a fortune on meat prices. I've gotten some really expensive cuts of meat for my family this way.
*Have a fruit or veggie with EVERY MEAL whenever possible. Even if that is diced onion in your morning omelette, or spouts on your sandwich. Add them in whenever possible.
*Limit fruit juices and opt more for the real thing (i.e. orange instead of orange juice). You get more bang for your fiber buck by eating the fruit vs. just the juice.
*Shop mainly around the edge of the grocery store (i.e. meats, dairy, fruit/veg, bakery, etc.). Shopping within the aisles are what got us into trouble in the first place.
*Be accountable for what goes into my mouth - beverages and foods - write it all down
*Take a really good multi-vitamin (Make sure to take it with food. I've learned this the hard way. LOL!)
*Watch drive-thru foods. Let me just say that the ONLY fast food I've consistently eaten over the last 2 years has been from Subway. I get a 6" sub with turkey, mustard, and a TON OF VEGGIES on whole wheat. No mayo, and no cheese. My DH treated me the other day to 2 pieces of grilled chicken from KFC. I was pleasantly surprised by their grilled food. If you do have a favorite drive-thru, look into their healthy menu choices BEFORE YOU GO. Know how many calories/fat/fiber/sodium are in what you eat. Most chains have their nutritional information online. Check it out. If they don't have it on there, ASK FOR IT with an e-mail to their corporate office. I've done this several times, and gotten a response within a day or two. It also encourages these companies to list what goes into their food.
*Eating Out - Same thing goes for drive-thru food. Look into the nutritional information BEFORE YOU GO. I recently went to a Texas Roadhouse (sort of like an Applebees) for a girl's nite out. Earlier in the afternoon, I went online and looked up their menu/nutritional information. I knew exactly what I was going to order BEFORE I went out. I wasn't tempted by their specials or desserts like the rest of the folks in my party. I stuck to my plan, and came away feeling satisfied and proud of myself. DON'T FALL INTO THE MENU TRAP! Stay informed and you can eat out without guilt.
*Get more fiber! That means eating lots of whole grains, fresh fruits/veggies, etc. I do take 2-Psyllium tablets each day, but I average about 30 fiber each day through my foods alone.
*Watch out for soda. Personally, I don't drink it. Not even diet soda. Many people think that a diet soda is water to their body. It isn't. I have an occasional diet Monster, but I don't drink soda. Stick to water. If you aren't crazy about water, add a slice of lemon, lime, cucumber, mint, fresh berries, or ginger to your water. Keep a pitcher in the fridge. If you are experiencing headaches or dry skin, drink some water. Water not only hydrates you, but it helps push all that fiber through your system, and keeps your body a well-oiled machine.
*Go easy on the alcohol and caffeine. Alcohol turns to sugar in your body. Caffeine is a mild diuretic and can dehydrate you if you don't add water to your day. Just go easy on these. I occasionally will have a glass of Sangria or a cappuccino or decaf coffee. These are treats to me. Before my son was born (almost 15yrs ago), I was drinking AT LEAST 5 cups of caffeinated coffee a day at my job. I switched to decaf (yes, I had MAJOR withdrawal), and now have coffee as a treat. I drink herbal tea now and don't miss the caffeine that I was drinking before.
*Listen to your body. Is your tummy grumbling? When was the last time you had a healthy snack. Some folks go for 3 meals a day. Some opt for smaller snacks/meals every 2 hours. Do what works for you and your body. I try to have 3 meals, 2 snacks, and a dessert (even if it is a sugar free cappuccino) each day. I spread my calories out throughout the day. I'm a very active person and I get REALLY CRANKY when my blood sugar is low. Listen to your body.
*Move your body. We can all fit in 10, 20, 30 minutes of exercise a day. No matter your size, no matter your schedule, you can find time for yourself. Do you have time to do something kind for a friend? Treat yourself as a friend and DO THIS FOR YOU. Even just taking 10 minutes out of your lunch to walk around the block, or doing some strength training during American Idol helps. Move your body, and your body will run better. You will also sleep better, look better, and have a brighter attitude.
Feel free to add any thoughts to this. There are some amazing folks on MFP that have lost weight the right way and learned quite a bit along the way. Let's share! -Shan
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Replies
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Great post, knowledge is power:flowerforyou:0
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This was awesome! Thank you for posting.0
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this is really a great post. thank you for providing such high-quality info!0
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Shan, thanks for the informative post. I try to stick to all this myself and it works quite well:) Thanks for sharing!!0
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Thanks for sharing!
) 0 -
*LIKE* thanx for posting
really good info xx 0 -
Great post. Very informative. Lots of common sense (go figure), and some real eye-opening info. Thanks so much for taking the time to sit down and type this all out to share with everyone. I really appreciate it.0
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