How to Eat

strick1982
strick1982 Posts: 75 Member
in Food and Nutrition
I know what to eat but don't know "how" to eat. I maintain a pretty clean and healthy diet, however, I'm still quite a bit below my required 1,200 calorie intake. Making it more difficult, I need to watch my carbs, fats, sodium and sugars closely. Ideas and recommendations please. Need more food to lose more weight.

Replies

  • iarelarry
    iarelarry Posts: 201 Member
    Put it in your mouth, chew, and swallow. ! :laugh:
  • BarbieAS
    BarbieAS Posts: 1,414 Member
    Do you have medical conditions that require you to limit carbs, fats, sugar and sodium? It's difficult to eat low-carb AND low-fat; typically you have to consume at least a moderate amount of one or the other in order to be eating a sufficient amount of food. Of course if you have a doctor's opinion that contradicts mine then please ignore me, but many foods that are higher in fat are very healthy - avocados, nuts, fatty fish, olive oil...these are "heart healthy" fats that actually improve your cardiovascular health. Even saturated fats have gotten a bit more of a bad name than they deserve (based on more current research). Maybe try adding some of those foods into your diet?
  • JesterMFP
    JesterMFP Posts: 3,596 Member
    Aim for calorie-dense foods, such as those that are higher in fat. Eg. nuts, seeds, avocados, nut butter, eggs, cheese, oils added to salads or cooking, full fat dairy etc. If you're currently eating any foods labelled "low fat" or "lite", switch to the full fat version. Maybe have a look at your meal timing/frequency and see if changing that a little would help you to get more calories in.
  • ironanimal
    ironanimal Posts: 5,922 Member
    Eat chicken or fish.
  • strick1982
    strick1982 Posts: 75 Member
    I do eat chicken and fish.

    Yes, I do have medical conditions that have me limiting how much of a certain type of food I take in. I was Type II diabetic now I'm pre-diabetic. On top of that, I had a heart attack early last year which has me carefully watching the types of fat I digest. I do add good fats to my diet but in hind sight it may not be enough. I know the good fats are good for my ticker yet I see fat and the old mentality of fat is fat creeps in. I stay away from low fat, too processed. As it is, it feels like I'm eating all the time but still net 900 and some or below a day. Not good.
  • sympha01
    sympha01 Posts: 942 Member
    Because you didn't mention any special health or dietary needs (e.g. diabetic etc)., I'll just assume you're talking about in general.

    If you're not following a special doctor recommended diet and are using MFP's generic diet recommendations for all your numbers, consider being a bit skeptical of some of those numbers: do a bit of research. I personally (and many others) find the sugar recommendations to be a real head-scratcher. MFP's standard sugar recommendation seems to be <8% of total calories, which is much lower than any reputable dietary advice I've seen for non-diabetics. For people following a 1500 calorie per day diet, most people would blow that number out just by eating two servings of fruit alone.

    While there's not a ton of consensus in the medical community about specific sugar recommendations, that mostly seems to come down to disagreements about how to handle measurement and labelling of natural sugars versus "added sugars" in processed foods. Qualified health professionals seem to agree that limiting "added sugars" is good because these contribute empty calories without even fiber or protein to compensate for potential blood sugar spikes. But they mostly (not quite all) are not terribly concerned about naturally occurring sugars in WHOLE fruits and dairy products: the idea being, if the sugars in your diet are coming from these sources and you're not a diabetic, there's really no reason to worry about it.

    Unless you are eating a fair amount of packaged or processed food or drinking fruit juice, and as long as you are not a diabetic, I'd ignore the sugar goals entirely (or if you must track them, update your goals to around 50g daily or maybe 12% of calories). And then it becomes much easier to hit your other goals -- carbs and fiber included -- on the target.
  • sympha01
    sympha01 Posts: 942 Member
    And as for specific recommendations, I'm a strong advocate of peanut butter! If you're coming significantly below 1200 per day, a whole grain english muffin with some peanut butter is a really healthy choice, and typically comes in around 300 calories. Very satisfying, plenty of fiber, protein, and healthy fat.

    Or an ounce of nuts like cashews, almonds, or peanuts. Also healthy fat, high in fiber, very filling.

    If you're topping out your fat goals, a glass of nonfat milk, or a piece of lowfat string cheese, or some lowfat yogurt, are all great ways to add some low-fat protein calories.

    Finally, you can always add half an avocado to something else you're already eating: top a salad or a chicken breast, add to a sandwich, blend with a fruit smoothie, whatever. Very healthy.
  • maryhannold
    maryhannold Posts: 37 Member
    Is your diary open to the public?
  • maryhannold
    maryhannold Posts: 37 Member
    When my husband is below Calores left at the end f the day he grabs some type f tree nut (almonds, walnuts, pecans, macadamia nuts, etc.---NOT roasted). These are "good fat & good calorie" dense.

    Is your diary open to the public?
  • strick1982
    strick1982 Posts: 75 Member
    sympha01. I did mention health/dietary needs. I was Type II and now pre-diabetic. I've researched and researched and I'm just not connection the dots on how to stay within my limits while maintaining a healthy caloric intake. You did point out something I hadn't taken into consideration. I have been counting my total sugars versus the added sugars! Processed foods are out of my diet and I don't like fruit juice, lol. Peanut butter on a whole grain English muffin sounds like a winner. Thank you so much for your input, I truly appreciate it.

    maryhannold, my diary is open to the public now.
  • watson4496
    watson4496 Posts: 5
    things to avoid:
    junk food, obviously :) - chips, bread, candy, chocolate, etc.
    a lot of pasta
    bread that isn't wholewheat
    any drink but water or tea(no sugar added, or a lot at least)

    things you can try, these are the things i eat
    breakfast/lunch foods: eggs, thin bagels(110 calories), plain yogurt, fruits, fiber one cereal with soymilk, rice cakes, almonds, cheese, english muffins(100 calories)
    dinner: chicken, fish, vegetables, salads

    i buy spray butter (only sodium) it's so much better than real butter.. i put a few sprays on my vegetables or english muffins.
  • strick1982
    strick1982 Posts: 75 Member
    Oh, I avoid all the junk food with the exception of a piece of candy. And by a piece I mean a piece. Love water and green tea. Eat lean meats, sslads, veggies and egg whites. Can't do the whole stuff though. Thanks for your input.
  • strick1982
    strick1982 Posts: 75 Member
    It is now.
  • strick1982
    strick1982 Posts: 75 Member
    Is your diary open to the public?

    It is now.
  • watson4496
    watson4496 Posts: 5
    welcome :)
  • sympha01
    sympha01 Posts: 942 Member
    I'm so sorry I overlooked your note about your sugar levels!

    After looking over your diary, I can see you eat very healthy stuff. It looks like you are following a low carb plan, I don't know if that is because of the blood sugar levels or because there is so much talk about it. If you are following it under a doctor's advice, then great. However, if you are going low carb because you don't like "the whole stuff" i.e. whole grains and are being conscientious about fiber, have you looked into whole grain pasta lately? 5 or 10 years ago it was hard to find, but now the supermarket aisles are full of it. Also, have you tried lentils? They are not too terribly high in protein compared to true beans so I don't think a little lentil love would throw you over your goals.

    A thought about brown rice. If you don't like brown rice, hear me out. :smile: I didn't use to like brown rice, and whenever I tried to make it at home, DISASTER. However, I discovered two things: short grain brown rice is more chewy, toothsome and (I think) delicious than long grain (but can be harder to find in some groceries). The other thing I discovered was a rice cooker. Great, foolproof way to make brown rice!

    I also notice you eat a lot of cottage cheese, and very tiny servings of meat (a 1 oz serving of pork chop caught my eye!). Nothing unhealthy about that. Bear in mind that cottage cheese has carbs, but lean meat has very little, so some substitution there might leave you more room to play with on carbs.
  • James1935
    James1935 Posts: 37 Member
    I think you are really undereating......your body will go into starvation! Your food choices look pretty healthy - just eat more of the same :)
  • strick1982
    strick1982 Posts: 75 Member
    I'm so sorry I overlooked your note about your sugar levels!

    After looking over your diary, I can see you eat very healthy stuff. It looks like you are following a low carb plan, I don't know if that is because of the blood sugar levels or because there is so much talk about it. If you are following it under a doctor's advice, then great. However, if you are going low carb because you don't like "the whole stuff" i.e. whole grains and are being conscientious about fiber, have you looked into whole grain pasta lately? 5 or 10 years ago it was hard to find, but now the supermarket aisles are full of it. Also, have you tried lentils? They are not too terribly high in protein compared to true beans so I don't think a little lentil love would throw you over your goals.

    A thought about brown rice. If you don't like brown rice, hear me out. :smile: I didn't use to like brown rice, and whenever I tried to make it at home, DISASTER. However, I discovered two things: short grain brown rice is more chewy, toothsome and (I think) delicious than long grain (but can be harder to find in some groceries). The other thing I discovered was a rice cooker. Great, foolproof way to make brown rice!

    I also notice you eat a lot of cottage cheese, and very tiny servings of meat (a 1 oz serving of pork chop caught my eye!). Nothing unhealthy about that. Bear in mind that cottage cheese has carbs, but lean meat has very little, so some substitution there might leave you more room to play with on carbs.
  • strick1982
    strick1982 Posts: 75 Member
    I'm so sorry I overlooked your note about your sugar levels!

    After looking over your diary, I can see you eat very healthy stuff. It looks like you are following a low carb plan, I don't know if that is because of the blood sugar levels or because there is so much talk about it. If you are following it under a doctor's advice, then great. However, if you are going low carb because you don't like "the whole stuff" i.e. whole grains and are being conscientious about fiber, have you looked into whole grain pasta lately? 5 or 10 years ago it was hard to find, but now the supermarket aisles are full of it. Also, have you tried lentils? They are not too terribly high in protein compared to true beans so I don't think a little lentil love would throw you over your goals.

    A thought about brown rice. If you don't like brown rice, hear me out. :smile: I didn't use to like brown rice, and whenever I tried to make it at home, DISASTER. However, I discovered two things: short grain brown rice is more chewy, toothsome and (I think) delicious than long grain (but can be harder to find in some groceries). The other thing I discovered was a rice cooker. Great, foolproof way to make brown rice!

    I also notice you eat a lot of cottage cheese, and very tiny servings of meat (a 1 oz serving of pork chop caught my eye!). Nothing unhealthy about that. Bear in mind that cottage cheese has carbs, but lean meat has very little, so some substitution there might leave you more room to play with on carbs.

    I have whole wheat pasta, brown rice and lentils in my cabinet! I do have a Health Coach that is located out of state and as much as I appreciate her she just doesn't have the time to provide me in depth info. She gave me a limit of 120 carbs a day which is quite a bit really. She basically scared me away from grains. I'll try those. The cottage cheese I eat a couple of tablespoons as a salad dressing but I wouldn't miss it. That poor old pork chop.....I prefer fish or chicken. I know I need more calories as I'm starting to feel the effects of not enough, feeling run down is not fun. Gosh, I don't know how to thank you for taking the time for feeding me this very useful information.
  • strick1982
    strick1982 Posts: 75 Member
    I think you are really undereating......your body will go into starvation! Your food choices look pretty healthy - just eat more of the same :)

    I certainly don't need my body to go into starvation. Just need to figure out how to eat, lol.
  • mdamronjr
    mdamronjr Posts: 4
    Lean meats, green veggies. Quite simple really. Stay away from fruits.
  • slartybart
    slartybart Posts: 7
    hi guys and gals I am 98kgs and have dropped from 111kg in August last year I am aiming to lose a kg a week and my goal weight is 82 kg I am eating 1600 cals a day and I am using about 1200 a day through cycle traing about 80 mins a day plus I commute about 10 kms a day Is it ok to stay eating 1600 cals a day or do I need to increase calorie intake I feel ok just a bit tired Cheers Brett
  • strick1982
    strick1982 Posts: 75 Member
    Lean meats, green veggies. Quite simple really. Stay away from fruits.

    I do the former. The latter I'll have to work on. I like fruit but don't eat it all day. One serving is good.
  • JesterMFP
    JesterMFP Posts: 3,596 Member
    Lean meats, green veggies. Quite simple really. Stay away from fruits.
    What's wrong with fruits?
  • JesterMFP
    JesterMFP Posts: 3,596 Member
    things to avoid:
    junk food, obviously :) - chips, bread, candy, chocolate, etc.
    a lot of pasta
    bread that isn't wholewheat
    any drink but water or tea(no sugar added, or a lot at least)

    things you can try, these are the things i eat
    breakfast/lunch foods: eggs, thin bagels(110 calories), plain yogurt, fruits, fiber one cereal with soymilk, rice cakes, almonds, cheese, english muffins(100 calories)
    dinner: chicken, fish, vegetables, salads

    i buy spray butter (only sodium) it's so much better than real butter.. i put a few sprays on my vegetables or english muffins.
    Are these recommendations for weight loss purposes or with a specific health goal in mind? I only ask because I regularly eat (white) pasta, bread (mostly brown, sometimes white), fat bagels, real butter (so much better than "spray butter"), and I eat chocolate every day. I haven't had any trouble losing weight, or maintaining that weight, and have no health problems.
  • strick1982
    strick1982 Posts: 75 Member
    Lean meats, green veggies. Quite simple really. Stay away from fruits.

    I don't eat much fruit but why stay away from them?
  • TheSink
    TheSink Posts: 97 Member
    Lean meats, green veggies. Quite simple really. Stay away from fruits.

    I don't eat much fruit but why stay away from them?

    Notice that he doesn't reply?

    That's because meatheads usually spend far too much time eating meat and taking selfies at the gym to give real advice.

    There's nothing wrong with fruits. Now, if your entire diet consists of fruit, you could have issues: digestion, higher sugar intake, etc.
  • jakkisr
    jakkisr Posts: 175 Member
    your food diary looks nice :) you and I are the same age and it looks like we enjoy similar foods. My diary is open, feel free to get some ideas. I only looked at yours for a few days back and the difference in mine and yours appears to be portion sizes - I eat similarly but in higher quantities, maybe making just that one adjustment might help you top up to at least 1200?

    I don't have any medical conditions but I find I feel much better and healthier when I have good levels of protein in my diet. I eat minimal wheat and grains purely because cutting bread is the fastest way for me to lose weight (and gets rid of the tummy bloat!)
  • strick1982
    strick1982 Posts: 75 Member
    your food diary looks nice :) you and I are the same age and it looks like we enjoy similar foods. My diary is open, feel free to get some ideas. I only looked at yours for a few days back and the difference in mine and yours appears to be portion sizes - I eat similarly but in higher quantities, maybe making just that one adjustment might help you top up to at least 1200?

    I don't have any medical conditions but I find I feel much better and healthier when I have good levels of protein in my diet. I eat minimal wheat and grains purely because cutting bread is the fastest way for me to lose weight (and gets rid of the tummy bloat!)

    Yes, our foods are similar!

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