Complete nutrition from whole, natural foods ?
satanist
Posts: 8
Try searching for the above subject line in Google. Guess what you find? Supplements and meal replacement shakes. Nice job, Google.
What I'm looking for is the same holy grail as so many other people - a simple diet plan of food I can buy in any grocery store that offers complete nutrition and a small calorie deficit for weight loss.
I've started with breakfast, and now have a steady habit of steel-cut oats, cinnamon and honey, followed by a couple boiled eggs.
What I need now is a lunch I can pack that gets me through the end of the workday, and a dinner that completes the nutritional requirements. I'm prepared to eat the same food every day, initially. No powders, no shakes, no artificial anything.
Has anybody every achieved this?
What I'm looking for is the same holy grail as so many other people - a simple diet plan of food I can buy in any grocery store that offers complete nutrition and a small calorie deficit for weight loss.
I've started with breakfast, and now have a steady habit of steel-cut oats, cinnamon and honey, followed by a couple boiled eggs.
What I need now is a lunch I can pack that gets me through the end of the workday, and a dinner that completes the nutritional requirements. I'm prepared to eat the same food every day, initially. No powders, no shakes, no artificial anything.
Has anybody every achieved this?
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Replies
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Follow my food diary :-)0
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I'm not dogmatic about it, bit I dont eat that much crap. Diary is open.0
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Try searching for the above subject line in Google. Guess what you find? Supplements and meal replacement shakes. Nice job, Google.
What I'm looking for is the same holy grail as so many other people - a simple diet plan of food I can buy in any grocery store that offers complete nutrition and a small calorie deficit for weight loss.
I've started with breakfast, and now have a steady habit of steel-cut oats, cinnamon and honey, followed by a couple boiled eggs.
What I need now is a lunch I can pack that gets me through the end of the workday, and a dinner that completes the nutritional requirements. I'm prepared to eat the same food every day, initially. No powders, no shakes, no artificial anything.
Has anybody every achieved this?
meh - it's not really the "holy grail", it's just whatever works for you. I do eat this way, and feel free to check out my diary for tips. good luck!
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Just hit your macros bro.
There's nothing else to it.0 -
If you mean complete vitamins and minerals, I suggest going to www.whfoods.org. You can look up the vitamin/mineral composition (as well as caloric info) of many whole foods and design a plan for you- personally I think hitting recommended daily values for anything on any given day is not as important as overall trends in vitamin intake.0
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I think the reason why there are so many supplements is that despite eating whole, natural foods some people can still be deficient in certain items, or they may have allergies or less access to certain foods with certain nutrients. I agree it shouldn't be the mainstay of that kind of eating style though. I eat 90% unprocessed foods, however, I still take a calcium/magnesium/zinc supplement because I don't eat a ton of dairy, and I also take vitamin D because I'm indoors the majority of the time and I live in a northern latitude.0
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Are you asking us to convert to Bing, mr. Satanist?0
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Check out my diary anytime. Here's a guideline for what I eat regularly
Breakfast
2 eggs, fried or scrambled
3 oz of protein of some sort - often it is left over from last night's meal
Cut up tomato, 1/2 cup of blackberries or similar - basically fruit with a low glycemic index
Snack
20 almonds or pistachios, 1 oz of cheese, 1 oz of salami - basically 80 - 120 calories of nuts, cheese or protein
Lunch
Salad based on 2 cups lettuce, celery, other stuff that makes it good
Salad dressing = 1 tbsp olive oil, vinegar, salt, pepper, garlic powder, oregano to taste
4-6 oz of left over protein from a dinner. Tri-tip steak or hamburger, or grilled chicken, or what have you
Dinner
1-2 cups of green veggies: brussels sprouts, broccoli, green beans, etc. Can be steamed, sauteed, etc.
6-8 oz of protein
Salad if I want it
Snack
Fresh berries of some sort plus whipped cream I make myself usually
If you want some carbs in there, feel free, but use whole foods, not processed crud based on what you're trying to achieve.0 -
Try searching for the above subject line in Google. Guess what you find? Supplements and meal replacement shakes. Nice job, Google.
What I'm looking for is the same holy grail as so many other people - a simple diet plan of food I can buy in any grocery store that offers complete nutrition and a small calorie deficit for weight loss.
I've started with breakfast, and now have a steady habit of steel-cut oats, cinnamon and honey, followed by a couple boiled eggs.
What I need now is a lunch I can pack that gets me through the end of the workday, and a dinner that completes the nutritional requirements. I'm prepared to eat the same food every day, initially. No powders, no shakes, no artificial anything.
Has anybody every achieved this?
http://www.thegraciouspantry.com/
Don't overthink it though!
did it have a face? yes, eat it
did it grow in the ground? yes, eat it
Does it have less than 5 ingredients? Can you pronounce them all? Has anything been "enriched" or "modified"? Are any of them sugar? yes, yes, no & no, eat it.
These are very basic... I'm sure you can find unclean foods that fit the above criteria... I'm not saying it is the end all and be all. But if you are standing at the grocery store and don't know what to do... this is a great, easy check list.0 -
Fruits and vegetables are ideal for snacks. Bags of cut-up peppers, celery, carrots, cherry tomatoes,broccoli, etc., are easy to prepare ahead of time and then you can just grab and go. Strawberries, raspberries, oranges, bananas, apples are also good and simple. A large salad with 3-4 ounces of chicken breast makes a good meal. Look for complex carbs (brown rice, whole grain breads, sweet potatoes, whole wheat pasta) rather than white bread or white rice. I make an easy brown rice casserole with chopped up peppers, green onions and a tiny bit of bacon sauteed in a pan, Mix with the rice and eat it! Very simple. You can add other veggies like tomatoes, grated carrots, etc. or use left-over cooked meats, whatever.
Hope this helps!0 -
Try searching for the above subject line in Google. Guess what you find? Supplements and meal replacement shakes. Nice job, Google.
That's because Complete Nutrition is a brand of supplements.0 -
Hmm, well for breakfast I usually eat fruit with yogurt and a piece of whole wheat toast with almond butter, and then for lunch I pack a salad. It always has greens- spinach, kale, what have you- and I always bring some kind of protein, such as a can of tuna or nuts. And I also toss in some kind of other veggies, just whatever looked good to me at the supermarket that week- this week it's mushrooms, carrots, and onions. I don't actually eat dinner (I just grab a spoonful of hummus if I feel really hungry) but that's how I eat my whole foods!0
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I get pretty close though I really just eat what I like. My diary is open if you want to see. But I caution you that eating the same thing every day has its own hazards and you should try to eat a wide variety of foods and change things up a bit for nutritional reasons if not for your sanity.0
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look up clean eating. that's a good way to find what you're looking for0
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Are you asking us to convert to Bing, mr. Satanist?
I would *never* ask *anyone* to "convert" to Bing. Not sure where you're getting that. In any case, Bing is just Google - they've been caught simply querying Google and posting the results as their own.0 -
Open diary.. pretty clean eating.. good nutritious foods.0
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Follow my food diary :-)
Nope. Powders and pills in that diary. Thanks anyway.0 -
What I'm looking for is the same holy grail as so many other people
lulz
There's a good book (Oh, I crack myself up) called Real Food Has Curves. It has a lot of good info in it that you might find helpful.0 -
Follow my food diary :-)
Nope. Powders and pills in that diary. Thanks anyway.
seriously? you CAN'T get full proper nutrition without supplements in America. try getting enough vitamin D. Not happening. The majority of Americans are D3 deficient (like, significantly) because of the lack of sunlight they get - which is the only way to get D3 unless you supplement.
being a no-pill-nazi is a surefire way to make sure you're not meeting all your nutritional needs. you need a multivitamin and you need omega 3s and you need D3 - at mininmum.0 -
http://www.thegraciouspantry.com/
Don't overthink it though!
did it have a face? yes, eat it
did it grow in the ground? yes, eat it
Does it have less than 5 ingredients? Can you pronounce them all? Has anything been "enriched" or "modified"? Are any of them sugar? yes, yes, no & no, eat it.
These are very basic... I'm sure you can find unclean foods that fit the above criteria... I'm not saying it is the end all and be all. But if you are standing at the grocery store and don't know what to do... this is a great, easy check list.
[/quote]
Great advice! I will definitely keep this in mind when I shop. I've gotten better, but much room for improvement. Thanks!0 -
Bump0
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Funnily enough a good way to get everything you need is absolutely NOT to eat the same things. A good rough guide is to make sure you're eating different coloured foods throughout the week.0
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What I need now is a lunch I can pack that gets me through the end of the workday, and a dinner that completes the nutritional requirements. I'm prepared to eat the same food every day, initially.
This is probably heading in the wrong direction. The thing about getting your nutrition from whole natural foods (which I think is a great goal, just one I don't share ATM) is that real food isn't that tidy. All those entries in the USDA nutrition database are averages - nutrient content is going to vary depending on where and when the food was grown, what sort of weather there was while it was growing, how long it's been since it was harvested, how it was packed/stored/shipped - all kinds of stuff. And there's no practical way to find out if you're eating a low-vitamin-c orange or a high one. So you're more likely to get what you want (complete nutrition, no supplements) by eating a wide variety of things so you're less likely to be reliant on one thing that turns out to be not as advertised.
I know there's software that can help you sort this out, because there was 10 years ago when I tried to figure out the same thing, but I have no clue what's out there and is good/easy to use/cheap.0 -
Funnily enough a good way to get everything you need is absolutely NOT to eat the same things. A good rough guide is to make sure you're eating different coloured foods throughout the week.
truth. I also eat a big *kitten* salad every day - you can switch that up and change it up daily with pretty much unlimited combinations.
eating the same thing is 1) boring and 2) actually not as nutritionally beneficial. You can't always have chicken and broccoli and cover all your bases. 0 -
I get pretty close though I really just eat what I like. My diary is open if you want to see. But I caution you that eating the same thing every day has its own hazards and you should try to eat a wide variety of foods and change things up a bit for nutritional reasons if not for your sanity.
Over the course of an entire day, it's not possible to eat a wide enough variety of food to get complete nutrition? Hmmm. OK, the systems analyst in me says I can just make it a two or three day plan instead.
The point here ( for me ) is getting into a habit. That means *avoiding* change. Fortunately for me, I can eat the same food every day and never get bored - I just want to build a simple plan that I can follow mechanically. Looks like I'll have to supplement with a multivitamin, but I guess that's not too bad.0 -
Follow my food diary :-)
Nope. Powders and pills in that diary. Thanks anyway.
seriously? you CAN'T get full proper nutrition without supplements in America. try getting enough vitamin D. Not happening. The majority of Americans are D3 deficient (like, significantly) because of the lack of sunlight they get - which is the only way to get D3 unless you supplement.
being a no-pill-nazi is a surefire way to make sure you're not meeting all your nutritional needs. you need a multivitamin and you need omega 3s and you need D3 - at mininmum.
Ah, and now Godwin's Law rears it's inevitable head. Millions of years of evolution says you're wrong, and calling me a Nazi is somewhat insulting. Have a nice day.0 -
Follow my food diary :-)
Nope. Powders and pills in that diary. Thanks anyway.
seriously? you CAN'T get full proper nutrition without supplements in America. try getting enough vitamin D. Not happening. The majority of Americans are D3 deficient (like, significantly) because of the lack of sunlight they get - which is the only way to get D3 unless you supplement.
being a no-pill-nazi is a surefire way to make sure you're not meeting all your nutritional needs. you need a multivitamin and you need omega 3s and you need D3 - at mininmum.
Isn't it interesting that you seem like you are shouting even though you are not writing in capitals?
Don't agree with what you say re vitamin D. The sunlight exposure needed is only about 15 minutes a day.
If you take an interest in what you eat I think you'll find it pretty simple to meet all your nutritional needs. Unless you're a bodybuilder or something. Why would you need a multivitamin if you eat a wide range of foods with all the essentials in them? And oily fish/ flaxseed for omega 3 and 6?0 -
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Follow my food diary :-)
Nope. Powders and pills in that diary. Thanks anyway.
seriously? you CAN'T get full proper nutrition without supplements in America. try getting enough vitamin D. Not happening. The majority of Americans are D3 deficient (like, significantly) because of the lack of sunlight they get - which is the only way to get D3 unless you supplement.
being a no-pill-nazi is a surefire way to make sure you're not meeting all your nutritional needs. you need a multivitamin and you need omega 3s and you need D3 - at mininmum.
Very miuch agreed.
The fruits and vegetables we eat don't have the nutrients that we "think" they have unless you are fortunate enough to get very locally grown produce.0 -
Follow my food diary :-)
Nope. Powders and pills in that diary. Thanks anyway.
seriously? you CAN'T get full proper nutrition without supplements in America. try getting enough vitamin D. Not happening. The majority of Americans are D3 deficient (like, significantly) because of the lack of sunlight they get - which is the only way to get D3 unless you supplement.
being a no-pill-nazi is a surefire way to make sure you're not meeting all your nutritional needs. you need a multivitamin and you need omega 3s and you need D3 - at mininmum.
Ah, and now Godwin's Law rears it's inevitable head. Millions of years of evolution says you're wrong, and calling me a Nazi is somewhat insulting. Have a nice day.
Apologize that you took offense. I could have phrased that better you're right. Unfortunately millions of years of evolution have nothing to do with the low quality of the food we eat today. In fact it's that very evolution that supports my position, as humans haven't adapted to the new strains and varieties of foods that have been genetically manipulated in the last 50 years. Foods are less nutritious today than they were 50, 100, 1,000 years ago, so we have to supplement.0
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