Nutritionally Confused, Help?

Templar_Cullen
Templar_Cullen Posts: 20
in Food and Nutrition
So, I'm trying to start to get REALLY Into clean/nutritional eating, and having a nice balanced diet plan.

and I used to be on a very strict carb diet before reaching my weight loss goal, and on my confused stumble into "healthy nutritional eating" I noticed most of the recipes are for breakfast.

and by breakfast I mean apparently everyone makes Pancakes/Muffins/French Toast/parfaits/etc etc.

Is this normal? is THIS what I'm supposed to be eating for breakfasts? I mean I haven't had a pancake/french toast for 5 months, and I'm really confused on how that is supposed to be good for you? and I mean some of these people put alot of maple syrup/sugar on their crepes/pancakes and the like.

so what is the norm? Is a big Oatmealy/carby/proteiny breakfast, followed by a Salad for lunch and a lean meat with veggies for dinner what I'm supposed to aim for?

Replies

  • BeachIron
    BeachIron Posts: 6,490 Member
    You really don't need a "special" fixed diet to lose weight and get in shape.

    I would suggest plenty of protein and good fat so you feel, and stay feeling, full. To preserve lean body mass in a deficit and/or to build muscle, about 1 gram of protein per pound of lean body mass is a good place to be, and add 0.35 grams of fat per pound of overall body weight. Work to get as much of your food from nutritionally dense foods such as meats, fish, dairy, whole grains, vegetables, fruits, nuts, olive and canola oil, and legumes. Leave a little room for a treat if it fits your calories for the day, and make sure you get enough fiber.
  • Templar_Cullen
    Templar_Cullen Posts: 20
    You really don't need a "special" fixed diet to lose weight and get in shape.

    I would suggest plenty of protein and good fat so you feel, and stay feeling, full. To preserve lean body mass in a deficit and/or to build muscle, about 1 gram of protein per pound of lean body mass is a good place to be, and add 0.35 grams of fat per pound of overall body weight. Work to get as much of your food from nutritionally dense foods such as meats, fish, dairy, whole grains, vegetables, fruits, nuts, olive and canola oil, and legumes. Leave a little room for a treat if it fits your calories for the day, and make sure you get enough fiber.

    I'm not trying to lose weight, I'm just trying to get a Idea for weekly meal plans/what is the norm for a nutritionally balanced diet.

    and I just find it kind of odd how almost 90% of these "healthy" recipes I find are mostly for Banana Strawberry Pancakes or Peanut butter Chocolate wheat muffins, and it just makes me kinda.. Is everyone starved for pancakes/muffins CONSTANTLY or something who is a nutritionist?
  • BeachIron
    BeachIron Posts: 6,490 Member
    You really don't need a "special" fixed diet to lose weight and get in shape.

    I would suggest plenty of protein and good fat so you feel, and stay feeling, full. To preserve lean body mass in a deficit and/or to build muscle, about 1 gram of protein per pound of lean body mass is a good place to be, and add 0.35 grams of fat per pound of overall body weight. Work to get as much of your food from nutritionally dense foods such as meats, fish, dairy, whole grains, vegetables, fruits, nuts, olive and canola oil, and legumes. Leave a little room for a treat if it fits your calories for the day, and make sure you get enough fiber.

    I'm not trying to lose weight, I'm just trying to get a Idea for weekly meal plans/what is the norm for a nutritionally balanced diet.

    and I just find it kind of odd how almost 90% of these "healthy" recipes I find are mostly for Banana Strawberry Pancakes or Peanut butter Chocolate wheat muffins, and it just makes me kinda.. Is everyone starved for pancakes/muffins CONSTANTLY or something who is a nutritionist?

    You have the tools in your diary to put together a well balanced diet. There are literally an infinite number of ways you can combine the foods you like to come up with a nutritionally balanced diet.

    I personally stay away from the recipes section here. It's a bunch of silliness split between ridiculous cauliflower "pizza" recipes, and banana and egg "pancake" recipes, with some truly delicious ideas mixed in.

    Again, for me, I would start with the foods you like and see how you can combine them into what you need. Breakfast for me usually consists of 2-4 eggs, 1 cup of egg beaters (essentially fortified egg whites), cheese, cantaloupe or other fruit, a couple of whole wheat and flax tortillas, and coffee. That gives me a solid protein bomb to start the day off, along with a large head start on my fiber, iron, calcium, and Vitamin A and C needs. I use the tortillas because the ones I get are only 50 calories a piece and yet have 7 grams of fiber and a good dose of iron. The more nutrition I can pack into the basic foods, the more I can enjoy stuff that I really want like beer and ice cream.

    As much as I love pancakes, I only have them a couple of times a week and I make sure I also have plenty of protein and fruit with them.
  • KAS0917
    KAS0917 Posts: 172 Member
    Who is 'everybody?' I'm sure lots of people eat those things for breakfast. I pretty much don't ever. Not because I think they are terrible, but because I don't feel like making stuff like that. I save them for 'heavy' breakfasts. I eat things like greek yogurt, hardboiled eggs, my own 'egg mcmuffin' or toast with peanut butter. Sometimes I make protein pancakes. But why worry about what others eat? Just eat what YOU like!
  • clepant
    clepant Posts: 3,568 Member
    I never have pancakes, French toast etc. I can't think of the last time I have had them. I basically have steel cut oats, or raisin bran because it helps keep me regular or I have eggs or egg beaters. Some fruit at times or a whole grain English muffin might be a splurge for me. But I can't even remember the last time I had a pancake or maple syrup for that matter.

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