need a recipie that has all the nutrients I need.and easy to make

francesrosedooley
francesrosedooley Posts: 30 Member
edited November 30 in Food and Nutrition
I'm new here and want to be healthier and ,fit!!!! So need the right foods to do so ...and a buddy to help me progress :)

Replies

  • bezza666
    bezza666 Posts: 730 Member
    Breakfast? Porridge :):)
  • francesrosedooley
    francesrosedooley Posts: 30 Member
    I have muslei with banana and Greek yoghurt and a decaf with soy milk..that's like 300 calories.is that healthy
  • Ericaj573
    Ericaj573 Posts: 20 Member
    Sounds like a good breakfast to me! You've got protein and calcium in the yoghurt and soy milk, carbs in the muesli, fresh fruit and minerals in the banana. A balanced lunch could be anything from a tuna salad wrap to a baked potato with beans, cheese and a salad or even just egg on toast and a piece of fruit
  • francesrosedooley
    francesrosedooley Posts: 30 Member
    I usually skip lunch or have baked beans on toast .need foods that contain lots of iron.iron defiecient
  • jacquifrench304
    jacquifrench304 Posts: 131 Member
    Green salad( spinach leaves plus others rocket ect) with tomato , add some pre cooked lean beef strips and sprinkle with chia seeds , balsamic vinegar for dressing . Pretty good iron hit in something like that.
  • 6pkdreamer
    6pkdreamer Posts: 180 Member
    Ingredients that stand out for me are parsley in say tabolli, lentils in salad or soup, walnuts any time, chick peas in humus as a spead or dip, oat bran (instead of oat meal) for porridge or muesli Pomegranate juice is very high antoxidant but limit to a small glass or fresh pomegranate. I could go on. Anyway food for thought!
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    You don't have to have "everything" in one meal - what you need in a day can be spread out into all the meals and snacks of the day. No foods are healthy or unhealthy. All foods can be a part of a healty diet, and calorie dense food sholdn't be avoided, but eaten in moderation. Variety is good. Pick some food from every food group, combined in ways that taste good to you. For example:

    A whole wheat sandwich with ham and cheese and some lettuce and pepper. A glass of milk and an apple.
    A shrimp salad with some pasta, lots of vegetables and an oil based dressing. A bunch of grapes.
    A pork chop, a portion of boiled rice as big as your fist, and steamed broccoli.
    An orange and a tablespoon of peanut butter. A 10 cm chunk of cucumber.
  • Christine_72
    Christine_72 Posts: 16,049 Member
    edited March 2016
    Try a smoothie, you can pack it with fruit, veggies, protein and fat, in all sorts of different combo's
  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    kommodevaran wrote: »
    You don't have to have "everything" in one meal - what you need in a day can be spread out into all the meals and snacks of the day. No foods are healthy or unhealthy. All foods can be a part of a healty diet, and calorie dense food sholdn't be avoided, but eaten in moderation. Variety is good. Pick some food from every food group, combined in ways that taste good to you. For example:

    A whole wheat sandwich with ham and cheese and some lettuce and pepper. A glass of milk and an apple.
    A shrimp salad with some pasta, lots of vegetables and an oil based dressing. A bunch of grapes.
    A pork chop, a portion of boiled rice as big as your fist, and steamed broccoli.
    An orange and a tablespoon of peanut butter. A 10 cm chunk of cucumber.

    This.

    No food or meal has everything you need.

    Well, I guess there's: https://faq.soylent.com/hc/en-us/articles/200836809-What-is-Soylent-

    But I'm skeptical and anyway, what fun is that?
  • kshama2001
    kshama2001 Posts: 28,052 Member
    francesrosedooley wrote: »
    I usually skip lunch or have baked beans on toast .need foods that contain lots of iron. iron defiecient

    I'm anemic and can't get enough iron from food alone. Talk to your doctor about a supplement.
  • 6pkdreamer
    6pkdreamer Posts: 180 Member
    I had the same trouble with iron also. I made chichen liver pate but it wasn't that high and contained a lot of saturated fat. The best was home made pesto much heathier imo. If you conbine with vitamin c absorption eg tomato is higher.
  • RodaRose
    RodaRose Posts: 9,562 Member
    Eat foods high in Vit C to help with absorption of foods with Iron: for example a bean dish with some greens.
    Pineapple is high in Vit C too if you like pineapple.
  • francesrosedooley
    francesrosedooley Posts: 30 Member
    I need to cut out my sugar intake
  • perkymommy
    perkymommy Posts: 1,642 Member
    RodaRose wrote: »
    Eat foods high in Vit C to help with absorption of foods with Iron: for example a bean dish with some greens.
    Pineapple is high in Vit C too if you like pineapple.

    Yep this! You don't need an iron supplement just because you are deficient but the Vit C will be an asset to your body and help you absorb more iron by taking it.
  • CassidyScaglione
    CassidyScaglione Posts: 673 Member
    Maybe you should include what your "needs" are in the original post rather than waiting for people to make suggestions and then shooting them down. If we have no idea what you are trying to accomplish with your diet, then we can't help you.
This discussion has been closed.

Categories