HELP!! I need food confidence

vonzo

I'm hoping you guys can give me some much needed help!:sad:

I thought I was doing well and had my head around things but after reading some posts today I really don't think I have. I know we should be eating foods that are good for us and fuel us but I'm having a hard job knowing what they are. In the past week the only "bad" thing I've eaten has been 4 squares of chocolate. I had enough of my cals etc left to have it so I didn't go over. I have been going over on protein though but under on cals and usually under on fat too.

My guidelines say 1200 cals, 165 carb, 40 fat, 45 protein. (without exercise)

Could someone please give me an idea of meals, foodtypes that I can eat/make meals from that would fit within these guidelines. I want to be eating a healthy diet and even though I am trying really hard right now, and am eating far better than I was before, I'm still not getting it right.

I made a spanish omlette yesterday which i made from 3 whole eggs, 3 egg whites, potato, mushroom, bell pepper, onion and a small amount of cheese and oregano. for a slice it contained 240kcal, 25carb, 7fat and 16 protein. Am I going along the right lines with foods like this?

I live in Scotland so although the recipes you guys post are awesome I'm having a hard time finding similar ingredients, and sometimes not even knowing what certain things are :embarassed:

I would appreciate any help more than you will ever know!!!:

EDIT: I'm not a huge fish fan, I like prawns, tinned tuna and salmon and can eat salmon steaks once in a while.

vonzo

I'm hoping you guys can give me some much needed help!:sad:

I thought I was doing well and had my head around things but after reading some posts today I really don't think I have. I know we should be eating foods that are good for us and fuel us but I'm having a hard job knowing what they are. In the past week the only "bad" thing I've eaten has been 4 squares of chocolate. I had enough of my cals etc left to have it so I didn't go over. I have been going over on protein though but under on cals and usually under on fat too.

My guidelines say 1200 cals, 165 carb, 40 fat, 45 protein. (without exercise)

Could someone please give me an idea of meals, foodtypes that I can eat/make meals from that would fit within these guidelines. I want to be eating a healthy diet and even though I am trying really hard right now, and am eating far better than I was before, I'm still not getting it right.

I made a spanish omlette yesterday which i made from 3 whole eggs, 3 egg whites, potato, mushroom, bell pepper, onion and a small amount of cheese and oregano. for a slice it contained 240kcal, 25carb, 7fat and 16 protein. Am I going along the right lines with foods like this?

I live in Scotland so although the recipes you guys post are awesome I'm having a hard time finding similar ingredients, and sometimes not even knowing what certain things are :embarassed:

I would appreciate any help more than you will ever know!!!:

EDIT: I'm not a huge fish fan, I like prawns, tinned tuna and salmon and can eat salmon steaks once in a while.

faylou

Good morning

I have the same problem with my protein intake as well some days, and I always find it on the days when eggs and cheese are in my food intake so i have decided to cut out whole eggs (egg whites only) for awhaile and have switched this week to my husbands unhappiness to low fat cheese.
This may help you

sorry i wish i could be of more help I am always finding i really have to watch my protein levels too.

All success for you from the cold Canadian snow country!

havingitall

Not saying that I am the expert by any stretch of the imagination but I have read and am following the eating recommendations of a book called "You Are What You Eat" by Gillian McKeith. ( she has a website too) She does the TV show by the same name which, since it is a British show, you can probably get there.

She makes perfect sense it what she says to eat and the people on her show get amazing results. I must say I am not doing the whole nine yards that she recommends but I have changed my eating habits considerably.

I was at my doctor's last night and he said that I was doing the right thing by eating like that and going to the gym 4 - 5 times a week.

It was a real eye opener for me to find that I was making poor choices in so many ways and the book has really helped me. I have just been eating healthily for 4 weeks now. My husband has lost 20 lbs so far and I haven't weighed myself in a couple of weeks. My clothes are looser, my skin is much clearer and soft and I feel good with lots of energy

This is what is working for me. We each find our own motivation where we can

TamTastic

Hey there.

My goal is to try and focus on foods that will keep me going. Lean protein, low-fat dairy, whole grains, fruits and veggies.

That omlette sounds great. Lean protein sources plus the carbs will help to "fuel" you longer.

I don't know if you have access to a lot of whole grain sources but those are great to provide fiber and keep your blood sugar level, which will curb hunger.

My goal is to get at least 25 g of fiber in a day. And if you read labels and focus on certain foods, that is pretty easy. Whether it be through whole-wheat pasta, veggies, etc.

A dinner of something like chicken (broiled or baked or grilled), with a starch like potato or maybe a whole-grain rice and a vegetable is a great combo of foods to keep you going. I try to change things up as much as possible to keep from getting bored.

Also, I think bananas are a great food. They provide the carbs, natural sugar, fiber and potassium. Sometimes if I am feeling hungry, just eating a banana will give me the energy to keep going. And adding a little peanut butter gives you some protein too,.

I think you have the right idea with your omlette. Try to keep up with that kind of thing. And read labels. You will learn SO much!

Good luck!!
-Tami

faylou

Oh forgot to tell you I ate some good old chocolate this week too , also stayed in my calories but sure makes you feel guilty, but as someone replied to me "if its ok for your Cal day then consider it a treat and be happy!!!!"
As for fish not big fan either, only if i really have to, and thats rare , it must be good old english style battered, thinking thats not so good for the calorie intake!!!
Have a great day.

vonzo

Thanks everyone!

I have recently switched to wholegrain rice and pasta, wholemeal bread, half fat cheese and wafer thin ham which contains a smidge above 5% fat. I'm not a big chicken fan because I've had evil food poisoning from it too many times for comfort. Once being when I was heaviy pregnant and good Lord was it awful!! Hubby loves chicken so I'm trying to like it again. I have 4 breasts (ooer) in the freezer and I'm going to roast a whole chicken tonight. Going to have some with sweet tatoes and veg, use the left over meat for a casserole maybe? and then make a soup from all the lefty over bits and bones. I think I'm slowly getting there but have a long way to go. I also have a strict shopping budget because I'm predominantly a SAHM and only work weekends which doesn't bring in a huge amount of pennies.

I have no idea what carbs are good for you, I know "complex carbs" like brown rice and wholewheat pasta but that's about it.

What kinds of things are good for snacks? Which types of nuts are best? If I'm peckish I tend to grab a piece of fruit out of habbit with a tsp of pb or a ryvita berry crunch cracker. I would love some savoury snacks as I dont have an overly sweet tooth.

I have the motivation and determination ... it's just the knowledge I'm lacking :embarassed:

(I probably sound like a total dunce :embarassed: )

KatWood

I definitley think you are on the right track. There is nothing wrong with a little chocolate now and then, i fact indulging every once in a while is good for you. I try and eat a lot of fruit and veggies and whole grain breads and light dairy products. I find I often don't get enough fat in my diet, which is really important, it helps your body absorb the nutrients in your food. So I take omega 3-6-9 pills which are a great supplement. I usually take 2 a day.

I find that now that I am eating healthy I am actually eating more food than before.

A typical day for me would be as follows:

Breakfast #1
1/3 cup cream of wheat (is about 1 cup when cooked)
1 banana
1 coffee with milk

Breakfast #2
1/2 cup low fat cottage cheese
1-2 clementines
and/or sometimes 1-2 hard boiled eggs

Lunch
Salad with lots of veggies and light feta cheese
low cal dressing
yogurt
apple

Snacks
baby carrots
granola bar

Dinner
pork chop cooked on the bbq
salad with light dressing
asparagus
baked potatoe

I don't generally have dessert but sometimes I enjoy a glass of wine or two!