Eating Habits? (How to eat Healthy)

truchamp06
truchamp06 Posts: 78 Member
edited September 28 in Food and Nutrition
I am curious to see how you all are eating? As in, I cannot for the life of me figure out whats good for me to eat to one fill me up, but not have so much sugar and carbs and all the stuff I should not have. So, I am looking for tips. Heres what I had today so far. I feel like im starving right now! I work a 11a-9pm Shift and I am trying to train my body how and when to eat.. Its jut not working so great. The time is now 6:24pm.

Take a look at what ive eaten thus far today. Commentary is great!


BREAKFAST: (10am)
1 Cup Honey Bunches of Oats
½ cup Horizon organic fat free 2% milk.

Snack 1: 25 Cherries (1:20pm)
Lunch: (3pm)
Mrs. Baird's - Split Top White Bread, 2 slice
Boar's Head - Deli Sliced Mesquite Smoked Turkey, 2 oz
Boar's Head - Baby Swiss Cheese, 1 oz
Green granny smith apple
Romaine lettuce 3 ½ cups and Kraft seven seas viva Italian dressing

Snack 2: (5:30pm)
Frito Lay Corn Chips Snack Bag 1oz

Dinner: (7pm)
Lean Cuisine - Chicken Teriyaki Stir Fry
1 Green Apple

Heres a little bio .. Im 23.. Work out 4-5 times a week 45mins of cardio (30—Elliptical 15—Treadmill) I do about 200 crunches a night. Hmmm Im 6ft and weigh 300 at this time. Really looking for any ideas with food.. I used to be a fast food junkie.. So eating in is new…and Im kinda lost as to what to eat!
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Replies

  • skinnyhopes
    skinnyhopes Posts: 402 Member
    Great, but use whole-wheat bread instead of white and try something better like Wheat Thins to substitute for the chips.
  • ShellyMacchi
    ShellyMacchi Posts: 975 Member
    feel free to have a look at my diary if you want... it's public *S*

    edited to add:
    your choices will have quite a bit of sodium in it... might want to have sodium shown in your diary to track it.. too much sodium will make you retain water :(
  • anharrison
    anharrison Posts: 74 Member
    www.eatbetteramerica.com has some great recipies. I know I get stuck in ruts eating the same thing over and over again, it's hard to get creative.

    Breakfast: fiber bars, instant oatmeal packets, fresh fruit, whole grain toast, a bagel w/ fat free cream cheese
    Lucnh: Frozen dinners (be careful with sodium), yogurt, sandwiches, string cheese
    Dinner: anything from quick baked chicken breast (you can do a lot with chicken!) to pork chops to pot roast. In a pinch like tonight, I'm eating Campbell's Chunky been and noodle soup poured over instant mashed potatos......get creative :D
  • H_82
    H_82 Posts: 418 Member
    Maybe try for something more filling for your breakfast? I found when I ate a bowl of cereal & juice, it did not keep me full for very long. So I switched to 1/2 cup oatmeal w/ berries & juice. Just recently, switched to an omlette (2 eggs w/ veggies - whatever is on hand) & juice. Both fill me up til nearly lunch time.

    My diary is also public (I believe?)
  • truchamp06
    truchamp06 Posts: 78 Member
    Thank you all for your posts, I will def try to switch it up!
  • finafilms
    finafilms Posts: 40
    I would also add more vegetables. Even though fruit is good for you it is full of sugar, so instead of an apple try cucumber, jicama, or another vegetable that is not sugary (stay away from carrots or sweet potatoes unless it is right after a work out). I agree cut out chips, & try whole wheat instead of white.
  • lauristewart
    lauristewart Posts: 379 Member
    You can look at my diary too, I think it is public......I would make sure you add a protein at your breakfast too. I love egg beaters, or you can eat one reg egg and add egg whites to it....turkey bacon too, or cottage cheese with yogurt or fruit. As an afternoon snack, eat yogurt and fruit instead of those chips. You want some diary in your diet, make sure you get enough protein. I would add veggies to your lean cuisine at night. I love lean cuisines but always add brocolli, green beans, mushrooms, whatever veggie you like. Make sure you get 2 to 3 svg of fruit a day, 4 to 5 svg of veggies, 3 to 4 of bready type of carbs, and make sure there is plenty of fiber in them.....protein at every meal and some dairy.....mix it up to make up your total calorie intake and you should be good to go!!
  • NewDawn31
    NewDawn31 Posts: 27 Member
    I am in love with fat free greek yogurt. Fat free with 20 grams of protein, so it really fills me up. It does have some sugars though, each brand is a little different. I buy mine from a local farmers market. #addicted
  • teacher370
    teacher370 Posts: 2
    Wish I could help, but what has worked for me is to reach for the 3rd day. Today is the 1st day BACK on the wagon. I had lost 28 lbs., but I'm sure I gained about 20 of them back in the last month. Today, I ate:

    coffee
    instant brown sugar & cinnamon oatmeal

    grilled tilapia
    green beans w/ garlic & olive oil

    microwave popcorn

    tuna casserole (my recipe)
    sweet peach tea

    cinnamon Cheerios (dry)

    This is a great day for me! I'd better go to bed before I fall off again. It's not an option for me. I'm 46 and I need to watch my health.
  • truchamp06
    truchamp06 Posts: 78 Member
    I would also add more vegetables. Even though fruit is good for you it is full of sugar, so instead of an apple try cucumber, jicama, or another vegetable that is not sugary (stay away from carrots or sweet potatoes unless it is right after a work out). I agree cut out chips, & try whole wheat instead of white.


    Truthfully the chips were NOT on my meal plan for today but i was soo hungry and my co workers brought in a big box of those idv snacks and i caved.. I will wrk out extra hard tonight.. Im trying to space food out..But really hungry every hr-1.5 is crazy. I would go to chick fil a and get a kids meal and that would last me like 6 hrs. This is crazy to me!
  • xxsweet
    xxsweet Posts: 21
    Ok, first of all despite it's purpose, I find that having cereal or breakfast is a bad idea.. especially sugary cereal. Try eating eggs in some form for breakfast more often (with hole wheat/whole grain toast) or oatmeal and a glass of milk (if you can/will/like to drink it).

    White bread is ok sometimes, but it's better to have grains with a lot of fiber most of the time (and less sodium). Don't eat bread that contains high fructose corn syrup.

    PROTEIN AND FIBER make you full easier, and keep you satisfied longer.

    If you're only a little hungry make sure you drink water first (sometimes thirst is mistaken for hunger).

    Eat 4-6 fairly small meals a day rather than 3 big ones. Avoid excess sodium,trans fats, and of course excess sugar (try eat minimal sugar in your usual diet, that way you can indulge at special occasions without it taking much of a tole on your health and weight).

    It's best to usually not eat too close to when you go to sleep, that way you can burn most of it off.

    I hope this was helpful and sorry it's kinda long.. lol. Good luck! It's great your trying to be aware of your health choices.
  • truchamp06
    truchamp06 Posts: 78 Member
    I am in love with fat free greek yogurt. Fat free with 20 grams of protein, so it really fills me up. It does have some sugars though, each brand is a little different. I buy mine from a local farmers market. #addicted

    I like yogurt a lot, but realized that little 4-6oz has too much carbs sugar. But i havent tried the greek type..So i will def. check it out! Thanks!
  • H_82
    H_82 Posts: 418 Member
    I also have to add that I was/am always a hungry person...Just hungry all the time. I've noticed that once I started eating more veggies & just plain healthier, it hasn't been so bad. I still have my hungry days, just fewer of them :P
  • gmann1973
    gmann1973 Posts: 247
    6 am protein drink followed by 45 min cardio
    8 am turkey sausage, egg white, cheese on whole grain muffin
    10:30 am protein drink & 1 large banana
    12:30 pm health choice tv dinner(at least 19 gram protein)
    3 pm protein shake & apple
    4pm low carb low cal preworkout
    4:30 to 5:30pm weight training
    5:45pm creatine
    6pm protein drink
    7pm(or as close as I can get) some type of sald with stake or chicken
    after dinner I walk at least 2 miles

    this is how I eat. everything dead, on but dinner, sometimes I have to eat fast food but I try to get best thing on menu
  • Scott613
    Scott613 Posts: 2,317 Member
    Instead of cheerios for breakfast try a bannana, oatmeal, or bran buds. Also have some cottage cheese, greek yogurt, or a protein shake with it; It'll help you feel full. For your snack sub your chips with almonds and some strawberries or blueberries.
  • truchamp06
    truchamp06 Posts: 78 Member
    Thank you all for your comments! Today I did better I had oatmeal.. Instead of sugary cereal! One day at a time right?
  • DixiedoesMFP
    DixiedoesMFP Posts: 935 Member
    Try to eat lean protein and complex carbs at every meal, and eat 5 or 6 hours a day. Your body works harder to break these kinds of foods down, so your metabolism increases. Your sugar/insulin levels stay level, so you don't have a sugar crash where you feel awful and grab something convenient (like Fritos). I am trying to do this myself, so I sympathize. I just order a "eat clean" book to give me more specific food options. The less ingredients and the less processed it is, the better it is for you. Good luck. I have recently found that I am less hungry now and I crave "bad" snacks less and less.
  • truchamp06
    truchamp06 Posts: 78 Member
    dixiedavidson Thank you for your tips. Ill search vigorously for different soulutions. I have type 2 diabetes, so I also have to figure out what I should and shouldnt eat. And on top of that I really dont like meat so much. So i have to figure out where to get my protein, because I only eat chicken.
  • Barneystinson
    Barneystinson Posts: 1,357 Member
    My weekdays usually follow this pattern:

    Breakfast: EGGS (usually in the form of crustless quiche cups - pour a mix of whisked eggs, meat, and veg into a greased muffin tin, bake @ 375 for 20 minutes, voila! breakfast cups)

    Lunch: A big salad with a variety of lean meat, olive oil & vinegar, spices, bit of cheese, almonds, etc.

    Dinner: A protein and a vegetable - tonight's dinner - grilled steak and asparagus.
  • DixiedoesMFP
    DixiedoesMFP Posts: 935 Member
    Chicken is great! I don't eat much red meat either and no fish. Also eggs, nut butter. I cheat and use protein powder in a smoothie as well.
  • truchamp06
    truchamp06 Posts: 78 Member
    @dixiedavidson I recently purchased the Jillian Michaels Natural Whey protein powder shake deal. i know that consuming that is probably the only way i will get my protein intake for the day. I just dont care for meat too much.
  • supermom1114
    supermom1114 Posts: 577
    Definitely switch your white bread to whole wheat. Also for your snacks both the cherries and the fritos are just carbs, or carbs with unhealthy fats. You really need to add some protein and healthy fats in with the carbs to seal the deal. Protein doesn't have to be meat, try cheese, or any nut butter, greek yogurt, beans or bean dip. And for healthy fats, nuts are great!
  • milaxx
    milaxx Posts: 1,122 Member
    Looking at what you posted there is a serious lack of green veg in there and too much processed food. Processed foods add sodium and sugar to your diet. sugar cravings will also make you feel hungry when you are not. Refined sugars and flours such as those found in white bread should be swapped for whole grains whenever possible. Please don no confuse whole grains for multi-grains. They are not the same. You want whole grains. Green veg fills you up, gives you vitamin & nutrients and also help you digest food.

    My diary is public, feel free to take a peek. I am vegetarian, but everything I eat can be served as a side dish along side a lean cut of meat or fish.

    A good blog to follow is Black Girl's Guide to Weight Loss. Her tips are for people of all races, she started writing based on her own experiences.

    http://blackgirlsguidetoweightloss.com/tools-for-weight-loss/understanding-calorie-counting-what-is-it-calorie-counting-defined/
  • milaxx
    milaxx Posts: 1,122 Member
    I am in love with fat free greek yogurt. Fat free with 20 grams of protein, so it really fills me up. It does have some sugars though, each brand is a little different. I buy mine from a local farmers market. #addicted

    I like yogurt a lot, but realized that little 4-6oz has too much carbs sugar. But i havent tried the greek type..So i will def. check it out! Thanks!
    You buy plain 0% greek yogurt then add your own fruit, granola or whatever you like. You control the sugar and greek yogurt has more protein in it. FAGE or Chobani are 2 good brands

    Also I buy the loose almonds or walnuts from the bulk section at Whole Foods. I sort the almonds into those little ziploc snack bags, 10-20 is a serving. I keep them at home and in my car.keeps me from hitting a drive thru if I;m out and get hungry. I also sometimes add a few dried cranberries. I use the walnuts as an add on for my salads.
  • tmarie2715
    tmarie2715 Posts: 1,111 Member
    I am curious to see how you all are eating? As in, I cannot for the life of me figure out whats good for me to eat to one fill me up, but not have so much sugar and carbs and all the stuff I should not have. So, I am looking for tips. Heres what I had today so far. I feel like im starving right now! I work a 11a-9pm Shift and I am trying to train my body how and when to eat.. Its jut not working so great. The time is now 6:24pm.

    Take a look at what ive eaten thus far today. Commentary is great!


    BREAKFAST: (10am)
    1 Cup Honey Bunches of Oats
    ½ cup Horizon organic fat free 2% milk.

    Snack 1: 25 Cherries (1:20pm)
    Lunch: (3pm)
    Mrs. Baird's - Split Top White Bread, 2 slice
    Boar's Head - Deli Sliced Mesquite Smoked Turkey, 2 oz
    Boar's Head - Baby Swiss Cheese, 1 oz
    Green granny smith apple
    Romaine lettuce 3 ½ cups and Kraft seven seas viva Italian dressing

    Snack 2: (5:30pm)
    Frito Lay Corn Chips Snack Bag 1oz

    Dinner: (7pm)
    Lean Cuisine - Chicken Teriyaki Stir Fry
    1 Green Apple

    Heres a little bio .. Im 23.. Work out 4-5 times a week 45mins of cardio (30—Elliptical 15—Treadmill) I do about 200 crunches a night. Hmmm Im 6ft and weigh 300 at this time. Really looking for any ideas with food.. I used to be a fast food junkie.. So eating in is new…and Im kinda lost as to what to eat!

    It sounds like you are doing really well!

    I would recommend cooking dinners unless I suppose you really hate cooking... I love cookinglight.com for recipes and new things to try.

    I also think certain replacements would add variety-- Sara Lee makes a whole wheat bread that is 45 cals a slice. Almond milk is a great milk replacement-- 40-90 cals for a full 8 oz and tastes soooo yummy. Cereal is pretty high cals and has really small serving sizes-- like 1/2 a cup. I try to do an egg white omlette with veggies or fat free cottage cheese in the AM. Other good and / or protein filled snacks: 1/2 cup of cottage cheese (80 cal), strawberries (very, very low in cal so you can fill up), any veggie, 17-19 mini pretzel twists (100 cal). There are also a good selection of lower fat cheeses that are calorie light as well.

    Good job and good luck!
  • Charlo8
    Charlo8 Posts: 9
    Are you drinking lots of water throughout the day? It might help fight that hungry feeling you have sometimes plus you want to keep your body hydrated.
  • truchamp06
    truchamp06 Posts: 78 Member
    Thank you for all your comments!
    @milaxx I will def. check out your profiles. I actually have been looking at different peoples and kind of taking and leaving off somethings. I was eating a lot of processed foods until I got a handle on what I was really going to eat. I am not a fan on meat per say. If i do eat meat its lean ground beef or boneless chicken. I will say i have tweaked my eatings so far. I havent eaten out in over a week. for me that is HUGE because I used to eat out 2-3 times a day. I think that is one of the real reasons why ive lost weight this week. But heres a sample of my meal for today.

    For breakfast I had 1/2 cup of cooked old fashioned grits mixed with lean 93% 7% beef. I also had half a cup of seedless red grapes.

    For a snack I had soy beans and a jillian michaels natural whey protein shake (yuck if you only add water!)

    For lunch I ate a medium sized romaine and broccoli florrets salad with grilled boneless chicken strips with red wine and vinegar salad dressings.

    For dinner I plan on having chicken breast, green beans, and broccoli.

    I only drink water, nothing else, and i consume about 80-100 ounces a day. I was told once upon a time that I am supposed to drink half my body weight in water. Now if i weighed 200 pounds that would be very do able.. but i dont lol

    I will say since I have upped my protein I have not been hungry and i have been taking vitamins too so I feel pretty decent.

    In one week I have upped my protein intake from about 20g to like 97g. Im not sure how much protein I am really supposed to have but hey I know that 20ish isnt enough. If you all have any more suggestions feel free to continue to post and send messages, its greatly appreciated!
  • katschi
    katschi Posts: 689 Member
    I keep a blog with pics of my food.
    I eat fairly low carb and I'm incorporating protein shakes for now.
    You're more than welcome to take a peek at it to see if there's anything there you can use for ideas for meals.
    www.bikebutter.blogspot.com

    I eat more fat than most people who are trying to lose weight so you can adjust the amounts to suit your own level of comfort.
  • truchamp06
    truchamp06 Posts: 78 Member
    @ katschi Thank you! honestly.. I am trying to learn how to cook. I dont eat meat so much because I just dont know how to cook it. I made some chicken the other day..and when I say its horrible.. Trust me.. its bad! So, I usually stick to side orders type of deals. Sad, but oh so true. Ill be sure to check you that website!
  • milaxx
    milaxx Posts: 1,122 Member
    Check out the blog. She did a 3 part series today on calorie counting that''s breaks it down clearer than I have ever seen before. She also post recipes on occasion. As to water drinking there are several schools of thought. One says 3 -8 8oz glasses a day and another says half your body weight in ounces a day.
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