some nutrition advices?
necas95
Posts: 17 Member
Hi, I m looking for nutrition advices! It would be great, thank you 
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Replies
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Hi! What are you
Looking for? Meals ideas?0 -
There's not secrets or shortcuts; if you want results you'll have to stay motivated and work hard for it. You won't see results overnight, and you'll have to say no to some things you may want/want more of. The less processed food you eat the better you will feel, and focusing on protein and nutrient dense foods will help keep you full. Nothing is wrong with a little chocolate here and there to help you maintain your sanity - but if you can help it always opt for at least 70% or darker! If you fall off the wagon, you don't have to wait until a new day to get back on it - every meal counts so you can redeem yourself! Never give up or lie to yourself by saying you can't do it!
But most importantly: different things work for different people, so hang in there and figure out what's best for you!
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There's not secrets or shortcuts; if you want results you'll have to stay motivated and work hard for it. You won't see results overnight, and you'll have to say no to some things you may want/want more of. The less processed food you eat the better you will feel, and focusing on protein and nutrient dense foods will help keep you full. Nothing is wrong with a little chocolate here and there to help you maintain your sanity - but if you can help it always opt for at least 70% or darker! If you fall off the wagon, you don't have to wait until a new day to get back on it - every meal counts so you can redeem yourself! Never give up or lie to yourself by saying you can't do it!
But most importantly: different things work for different people, so hang in there and figure out what's best for you!
Thank you! I really appreciate your words! I will try to follow it and to keep focus on my nutrition 0 -
https://cdn1.sph.harvard.edu/wp-content/uploads/sites/30/2013/04/HEPApr2013.jpg
http://www.fitness.gov/eat-healthy/how-to-eat-healthy/
http://sodiumbreakup.heart.org/sodium-411/
Those are really good,basic ways to start taking a look at how to eat healthier, which I'm assuming is what you're looking for.0 -
You'll find all sorts of snacks as you go through this journey! For the time being, which kinds of snacks are you most interested in? Sweet? Salty? Savory? Homemade? Processed?
I personally know it's good to avoid processed food whenever possible, but I still eat plenty of it simply because I'm too lazy to make everything from scratch and figure out its nutritional values. Bad excuse, but it's true.
When I'm craving chocolate I'll opt for a packet of hot cocoa mix (swiss miss is really good, 90 calories, and even has calicum) since it's rich, sweet, and the water I mix it with fills my stomach to make me feel a bit more full and content.
When I'm craving something cold like ice cream, I'll always whip myself up a nice big protein shake made with almond milk and my favorite protein powder (I use Quest and MusclePharm but there's a ton of good brands out there - 1 scoop is generally around 100 calories plus 30 from the Silk unweetened almond milk). This fills me, gets in my protein, and certainly adds a fair amount of calcium.
When I'm craving cheese I'll take a bagel thin or whole wheat english muffin, toast it, and spread whatever flavor I have available of Laughing Cow's spreadable cheese wedge - 35 calories, although a bit higher in sodium and low in calcium.
I know less about homemade snacks, but this is where Google comes in and really helps out!
Also, small swaps really add up. For cheese and milk always try to get low fat instead of regular (or if you prefer plant based milks always look for unsweetened), and instead of ice cream try to get frozen yogurt. For regular yogurt I love Dannon's Light & Fit Greek yogurts - tons of flavors, filling, and only 80 calories! Last but not least, a great snack on the go is dry cereal; it's enriched with tons of vitamins and minerals and you can just about always munch mindlessly on a cup of it for less than 200 calories!0 -
It does not matter whether your food is processed or not --- cereal is one of the most processed foods in the grocery store.0
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https://cdn1.sph.harvard.edu/wp-content/uploads/sites/30/2013/04/HEPApr2013.jpg
http://www.fitness.gov/eat-healthy/how-to-eat-healthy/
http://sodiumbreakup.heart.org/sodium-411/
Those are really good,basic ways to start taking a look at how to eat healthier, which I'm assuming is what you're looking for.
Yes it is! Thank you for helping
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Dietary restrictions and allergies aside, I have found these foods to be generally good for keeping me feeling full, healthy, energetic, nourished, and satisfied. Keep in mind I'm more active than most (at least 1-2 hours of hard cardiovascular and strength training a day). I would love to hear about foods that work well for others too, especially foods that are easy and fast to prepare.
-no/low fat dairy: milk, plain yogurt, mozzarella sticks, cotija cheese, goat or feta cheese
- avocados (lots of good fat, very satisfying)
- broiled chicken breast seasoned with salt, pepper, rosemary, citrus, lavender, or sun-dried tomatoes
- Bear Fruit brand apple chips (fat free, unlike other brands. Satisfies cravings for sweet and crunchy)
- bananas
- apples (high in sugar, but a good satisfying 100 calorie snack)
- hummus: high in fat so eat sparingly. Best to make homemade so you can control what's in it and much healthier than store bought. Eat with veggie sticks or apples instead of bread for low carb snack or meal
- cherry or grape tomatoes
- sun-dried tomatoes
- balsamic vinegar makes a delicious, slightly sweet nonfat seasoning
- dark chocolate : 70% seems to be sweet enough to satisfy cravings without adding too much sugar to diet. Limited quantities of course :-)0 -
Dietary restrictions and allergies aside, I have found these foods to be generally good for keeping me feeling full, healthy, energetic, nourished, and satisfied. Keep in mind I'm more active than most (at least 1-2 hours of hard cardiovascular and strength training a day). I would love to hear about foods that work well for others too, especially foods that are easy and fast to prepare.
-no/low fat dairy: milk, plain yogurt, mozzarella sticks, cotija cheese, goat or feta cheese
- avocados (lots of good fat, very satisfying)
- broiled chicken breast seasoned with salt, pepper, rosemary, citrus, lavender, or sun-dried tomatoes
- Bear Fruit brand apple chips (fat free, unlike other brands. Satisfies cravings for sweet and crunchy)
- bananas
- apples (high in sugar, but a good satisfying 100 calorie snack)
- hummus: high in fat so eat sparingly. Best to make homemade so you can control what's in it and much healthier than store bought. Eat with veggie sticks or apples instead of bread for low carb snack or meal
- cherry or grape tomatoes
- sun-dried tomatoes
- balsamic vinegar makes a delicious, slightly sweet nonfat seasoning
- dark chocolate : 70% seems to be sweet enough to satisfy cravings without adding too much sugar to diet. Limited quantities of course :-)
Thank you!! 0 -
Hi, I m looking for nutrition advices! It would be great, thank you
It depends on your goals. If you are simply looking to lose weight you can eat the same foods you always have, you just need to eat less of them to stay at your weight loss calorie goal.
If you are looking to improve your way of eating to be more healthy then you've already received some good advice.0
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