Forgot what normal food is
FrancineDesign
Posts: 67 Member
It seems like when I decide to eat healthy, nothing is actually healthy. For example. I usually have toast for breakfast but when I try to eat healthy I do better on low carb so toast goes out the window and then I usually have porridge but I hate making it every morning. Then comes lunch. Usually I have sandwiches, a yoghurt and a muesli bar. But more carbs in the bread, sugar in the yoghurt and same with the bar. I then get to dinner and chicken stir fry is the only healthy thing I can think of. So what do I eat that's healthy but not so expensive and time consuming. Shouldn't healthy also be convenient?! Help me guys. What should I be eating?!
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Replies
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Sounds like your idea of "healthy" is too restrictive and arbitrarily excludes foods/entire food groups for no valid reason. I can see where that would make it tough.17
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When I set about losing weight, my two considerations were:
1) Does this fit within my calorie limit?
2) Does this food item have some staying power to it or will I feel ravenously hungry 20 minutes later?
I only eat breakfast on weekends but my usual weekend breakfast is two pieces of toast, one with cheese and the other with nutella and honey. I managed to lose the weight I wanted eating a breakfast like that just about every weekend.
I also eat yogurt every day ... but mine doesn't have sugar in it. I actually prefer the ones without sugar.
And as for dinner ... go to a grocery store and browse the aisles for ideas.6 -
I think you are setting yourself up for failure. You like carbs and think they are easy to prepare...so you choose the opposite eating style? Let's say you lose weight- are you planning to forever restrict carbs?7
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You like toast sandwiches and yogurt? Eat them?
How many calories in your bread? What do you eat on your toast?
- I have scrambled egg white, spinach, ham, mushroom, cheese on 1 slice white toast most mornings
What kind of sandwiches?
I fill mine with protein, salads, light mayo and English mustard
My yogurt is 0% Greek yogurt eaten with berries
What other food do you like?
I like casseroles over salad leaves, chicken or vegetable stews with 100g basmati rice, pulled pork, chicken kebabs, pizza
All weighed and logged accurately
Try www.skinnytaste.com for ideas
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You say you do better on low carb - But the thing is, adherence is probably the most important part of any dietary change. Something that may be objectively better or easier for you is utterly useless for you personally, if you're not going to stick at it.
I say ditch the low carb idea - you clearly like carbs and find them convenient. You can easily make quick, tasty meals with your toast, sandwiches, yogurt and muesli bars which will fit within your calorie allotment. Dinners, you just need to get creative and branch out. Check our sites like skinnytaste, browse the recipe section of the forum, think of meals you like and google recipes to make them fit within your calories.
Make a plan that works for you.6 -
Food. You should be eating food. I think you're overthinking this.
Also sounds like you're eating a whole lot of carbs (hate to break it to you but porridge has probably the same amount as the toast).
Carbs aren't bad though, they're just easy to eat too much of.
Sounds like you need more variety too.
Try to add more fruits, veggies & greens, and probably need more protein too.
Ideas for protein sources:
Eggs
Yogurt
Greek yogurt
Cottage cheese
Chicken
Fish
Beef
Bison
Lamb
Pork
Shrimp
Crab
Mussels
Clams
Lentils
Beans
Chick peas
Whey protein powder
Protein bars
Tofu
Ideas for carbs:
Brown rice
Potato
Sweet potato
Quinoa
Sprouted bread
Gluten free bread
Other breads/tortilla/bagels, etc
Banana
Corn
Butternut squash
Spaghetti squash
Pasta
Rice pasta
Rice cakes
Oats
Cereal
Granola
Crackers
Ideas for veggies/greens:
Kale
Spinach
Lettuce
Tomatoes
Mushrooms
Cucumber
Carrot
Peas
Bell peppers
Celery
Zucchini
Summer squash
Asparagus
Cabbage
Broccoli
Cauliflower
Ideas for fats:
Peanut butter
Avocado
Avocado oil
Olive oil
Grass fed butter
Coconut oil
Cheese
Nuts
Ideas for fruits:
Blueberries
Raspberries
Strawberries
Honeydew
Cantaloupe
Watermelon
Apple
Persimmon
Pineapple
Tangerines
Grapefruit
Mango
Peach
Ideas for low calorie ways to add flavor to food:
Fresh herbs
Dried herbs
Spices
Sea salt
Soy sauce
Lemon or lime juice
Pick de gallo
Salsa
Ketchup
BBQ sauce
Vinegar
Garlic
Onions
I hope this gives you ideas for healthy foods to eat - there's a lot more than I listed obviously but these are my favorites and go-to items. For meals I pick a protein, a carb, and some veggies and create something. I'm a little more flexible with snacks.
If you're having trouble coming up with ideas for meals and snacks try Pinterest, cooking websites, YouTube.
Also, remember- "healthy" is subjective. What I consider healthy you may not and vice versa. But whole real foods tend to be most widely considered healthy. But the most important thing is sticking to your calorie goals. Getting adequate protein and fiber is quite helpful too. Don't be afraid to have occasional treats too. Not everything has to be 100% healthy. You lose by being in a deficit, not by how "healthy" you eat.
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FrancineDesign wrote: »Help me guys. What should I be eating?!
Most mornings I eat:
1 Egg
2 Bacon rashers
Cooked tomatoes
Baked beans
Which (unless I've been to the gym) instead of cooking in butter/oil I use a tap of water and a lid on my frying pan, so it all steams!
If you really don't want your old lunch you could swap your sugary yoghurt for Greek (protein) and fruits like berries!
White bread could be swapped for multigrain, or you could have a salad (I like mine with olives and chilli fried shrimp).
Other meal ideas include:
Soups (chop veg, boil in water, add stock cube and blend or leave chunky if you haven't made your own before)
Homemade Mexican dishes with kidney beans, plenty of veg, spices (I don't eat minced beef, but you do get lean if you wanted) and a small amount of strong cheese goes a long way!
I ADORE lean steamed chicken or salmon with a little chilli sauce, Greek yoghurt for dipping and some dark green veg on the side!
On the go I like to grab cottage cheese and pour in some chilli sauce - my mum likes this with crackers!
Fish, peas and mashed potatoes can make a quick and easy fish pie dish without a lot of extra ingredients!
Baked potatoes can be microwaved! Instead of just cheese try beans and a little cheese; instead of prawn Marie rose try fresh cooking prawns in advance, chilling and mixing with low fat mayo, paprika and ketchup (I use the ratio of about 10 prawns to 1/2 tsp mayo, a pinch of paprika and 1/5 tsp ketchup). In fact almost any common topping for baked tatties can be made skinnier!
A stew is a great thing too! A little meat, a lot of carrots and peas, some potatoes and just a little gravy granules makes something hearty and delicious!
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There are many different versions of healthy. Let go of the idea of healthy and focus on what foods work for you to stay within calories each day.1
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I agree with the others, you're overthinking this. Eat what you like, just reduce portions until it fits your goal. Then if that leaves you hungry, tweak it - increase protein, put in whole grains, bulk with veg, reduce high calorie treats - there are lots of tips on this forum and elsewhere - until you have something you enjoy that is also filling enough.
I don't really understand what the problem is with the stir fry dinner - stir fries are quick to make and shouldn't be expensive. Maybe make a list of dinners you like and spend some time hunting down recipes for them that suit your tastes and calorie goals, then put those recipes into a regular rotation. Batch cooking saves time and can reduce costs (no good for stir fries but can work well for many dishes).
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So many arbitrary and contradictory rules. I have tried living by some myself (I probably still do, but at least my current ones seem to be functional). What do you mean you do better on low carb? And why would you choose porridge when on a low carb diet? What's wrong with sugar? Aren't there any other meats besides chicken you like?
What does healthy eating mean? Is it a useful term? Practical? Or is it only creating restrictions, confusion and anxiety? The problem with suggesting meal plans (or even templates for composing meals) to someone who is confused and anxious, is that it can increase confusion and anxiety as the person tries to rigidly adhere, without understanding the purpose and reasoning. I think you should just focus on three things:
1) Getting enough of everything you need.
2) Not eat too much of anything.
3) Eat food you like in a schedule that fits your day.
Use your food diary to do this. Log what you eat or plan to eat. Try to hit your calorie goal. Do that for a month or so. Then assess - how are you feeling? Energized or lethargic? Hungry or satisfied? Happy or irritable? If something is off, start to track macronutrients (fat, protein, carbs). This can help you balance your diet. But there are lots of ways to balance diets too. You have to find your own balance. I love MFP because it allows everybody to find their balance.4 -
Many foods are healthy, including bread. If I don't eat bread with my eggs I get hungry and consume more calories, so it's healthy for me to continue eating it. The sugar in yogurt does not magically remove all the protein and calcium. It's still healthy.
Today I'm planning to have green fava beans, cooked in fermented sheep/goat yogurt with chicken breast with a variety of spices on white rice. On the surface this may sound like a very nice, balanced and nutritious meal with lots of protein, fiber and micronutrients. If you dissect it using all versions of "healthy eating" you'll find it's horrible! A healthy eating vegan would point out the chicken and yogurt, a low fat enthusiast will point out that sheep milk is very high in fat and saturated fat, a low carber would point out the rice, a sodium fearmongering enthusiast would shriek at the amount of salt used in the process of making fermented yogurt and a paleo follower would point out the beans.
Chasing "healthy" is one heck of a maze you will never be able to win. Just simplify your food approach - if you are getting enough nutrient rich foods and are happy with what you eat from a taste and satiety perspective, then you are doing pretty well on the "healthy" front. No need for complicated detailed (unnecessary) rules.4 -
Food is neither healthy or unhealthy. These are phrases used by people on social media who want to feel superior to everyone else. The most important thing is eating to your calorie goal, second most important is the macronutrients (protein, carbs, fats), nothing else really has a significant impact on weight loss.7
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Get the idea that food is bad or unhealthy.. Foods do have different macronutrients and micronutrients, but at the end of the day it just food..
An this "healthy" word you are using in terms of convenience and expense not sure what this means.
Eat what you enjoy and moreover eat what satisfies you the best (provide satiety and fullness) that will fuel your day to create as much of a balance energy wise for you so that you can stick to your goals.
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Agree that you need to ditch some preconceived notions about what is and isn't healthy. Aim instead for wide and varied. So if you want toast, eat toast! Want yoghurt that has some totally not a problem sugar in it? Have the yoghurt!
And also, a stir fry takes all of what, 10 minutes? Maybe a few more minutes to chop the chicken and veg if you're not lazy like me and buy the bags of stir fry veg.
But honestly, just eat food, try to make choices that both keep you satisfied from a hunger perspective but also satisfied psychologically. Do your best to be on target week to week calories wise. Makes this whole thing a lot easier.1 -
As a former "clean" eater I agree with the other comments- try to let go of being too strict. That doesn't mean you should just start living off of only Cheetos and twinkles of course- just try to eat mostly nutritious real food, but don't stress if you feel like having a cookie or some macaroni and cheese now and then too.1
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For me 'healthy' has been eating the same foods that I was eating back when I was overweight, just in the appropriate calorie amounts. By doing this it has made the whole thing sustainable for me and I was able to lose the extra weight, improve all my health markers and most importantly-maintain the loss for several years now (which most people aren't able to do).
Don't make this more complicated than it needs to be-keep eating the foods you like, just learn how portion sizes work, track your calorie intake and then eat the correct amount of calories for your weight goals.0 -
If you are going to restrict carbs to lose weight then you will always have to restrict carbs to keep the weight off. Low carb, paleo, low fat, sugar free they are just labels stop trying to focus on what you think should be "healthy" and focus on calorie intake, macros, portion control, and how you feel. Carbs are not bad, fat is not bad, sugar is not bad everything in moderation. If you restrict yourself from foods you enjoy you will have trouble over eating and bingeing or you will be miserable and neither of those are going to help you lose weight. If you like toast eat toast! I love potatoes and last night I ate 3 potato skins with cheese and bacon it was great and fit into my daily calories I went over on my carbs but that's ok once in a while. I have tried restrictions like you are doing and it doesn't end well. Eat food you enjoy, count calories, pay attention to macros, and get moving and you will lose weight. Dieting shouldn't mean suffering or stress. Stress actually makes the body release chemicals that hender weight loss, so relax.2
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Agree with the others above that you are making this harder than it needs to be. Weight loss is simple, but that doesn't mean it is easy. It all comes down to a calorie deficit to lose weight, and how you reach that goal within a calorie deficit is largely up to the individual. Find a balance of foods that provide nutrients (macro and micro), foods that are satiating (keep you full) and foods that make you happy that fit within your calorie goal (small treats on a daily or weekly basis as you can fit them in).
It helps to fill out MFP with your current stats and a reasonable goal (how much total do you want to lose) and rate of loss (if you're trying to lose less than 50 lbs then 1 lb/week is the recommended rate). Spend some time logging the foods you normally eat when you aren't trying to lose weight. See how those fill up your day. Are you over by a lot? A little? Are there small changes you can make like subbing one piece of toast with butter for a scrambled egg? On your lunch maybe add cut veggies/hummus for the muesli bar but keep the sandwich and yogurt. For dinner, stir fry is great but there are so many options, look on Pinterest or websites like Skinny Taste and Cooking Light for ideas. Once you see how your typical foods fit into your calorie goal and make some small tweaks try that for a few days and see if it satisfies you. If not, play around with foods that fill you up more (increasing protein works for a lot of people).
There's no reason you have to cut out carbs in order to lose weight, so if you enjoy them and don't have a medical reason to restrict, then I would work to find ways to keep them in your diet and focus more on calories and portion sizes.
Good luck!0 -
You can pretty much eat what you want just in smaller portions. I typically eat 1 cup low fat vanilla yogurt with banana and peanut butter or two eggs and a bowl of special k protein cereal with almond milk. If I'm in a rush I'll have a peanut butter and banana protein smoothie/shake. For lunch I'll have a turkey burger with cheese and some type of vegetable on the side or sweet potato fries. Chili or taco salad sometimes as well. For dinner I might have chicken salad with some kind of vegetable on the side or a salad with lemon pepper chicken. If you're trying to eat less carbs then instead of bread you can opt for a lettuce wrap or try and find a low carb bread. There are some out there. Go online and do some searches for low carb meals you can make. Or YouTube. Good luck with your journey and try not to get discouraged. Eating healthy doesn't have to be stressful or boring.
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If you are struggling to stick to a low carb diet then you don't do better on a low carb diet. Start with your normal diet and add foods to it. Make smaller changes.
Eat a variety of foods you like with nutrients that meet your goals. Meet your calorie and protein goals and eat several servings of vegetables and fruits a day. Try eating whole grains.2 -
I was doing low carb, mostly following Atkins , I lost 46 lbs 3 years ago but then went out to lunch with hubby enjoy a big fat hamburger loaded and homemade fries, after that I gradually starting eating more n more...even though I stayed low carb I'd have more and more cheat days as I didn't see any weight gain, eventually I ws back where I started. I kept trying to motivate myself to get back on I'd have 2 eggs, bacon but during the day I was hungry ate more, nor portion control and wasn't getting anywhere and somewhere I stopped doing all that water 64 oz. I think that was my demise. Since I couldn't get control of myself I started nutrisystem. It is working for me a month and a bit in and I'm down 14 lbs. of course I have 70 lbs to lose. So right now the weight is coming off. I am on 1200 cal. per day but I get a variety of food, snacks and many unlimited veggies, most of all it is teaching me portion control. The food is good to me, the snacks some are good some taste really artificial but I eat them cause they are there, but I don't eat as many as I am even allowed, I'm replacing with an additional veggie which tastes better to me. I am also a senior citizen now so the weight comes off slower and I have bad arthritis, which I am hoping the lower weight will help. I average about 5000 steps per day without trying. This morning I walk a mile for the first time in a long time. This week I will do that every morning. You can do it too. As the others advised...try their advise. You can even cook up some chicken breasts in the evening and just reheat in the morning for a fast protein breakfast, or eggs. Good luck, if I can do this anyone can.0
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FrancineDesign wrote: »It seems like when I decide to eat healthy, nothing is actually healthy. For example. I usually have toast for breakfast but when I try to eat healthy I do better on low carb so toast goes out the window and then I usually have porridge but I hate making it every morning. Then comes lunch. Usually I have sandwiches, a yoghurt and a muesli bar. But more carbs in the bread, sugar in the yoghurt and same with the bar. I then get to dinner and chicken stir fry is the only healthy thing I can think of. So what do I eat that's healthy but not so expensive and time consuming. Shouldn't healthy also be convenient?! Help me guys. What should I be eating?!
I suggest eating the foods you love in moderation. Food type is preference only and has nothing to do with weight loss. You want to support your journey by eating foods you plan on eating for the rest of your life. 1 -
If you don't want to spend the time cooking, you could invest in a slow cooker. Just throw in some meat, vegetables and broth/sauce in the morning, and you have several portions of warm cooked food waiting for you in the evening.
My wife and I both work full time and have two small children...without the slow cooker who knows what we would eat. Just a little planning goes a long way.2 -
There's nothing inherently unhealthy about carbs...4
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It sounds like you just need to learn how to cook, no offense. There's plenty of low carb food out there if you do your own research and find recipes. Pinterest and Instagram have been very motivating for me, I just plug in "low carb" and whatever vegetable I'm cooking with, "low carb spaghetti squash". Start slow, start experimenting with different vegetables like spaghetti squash, egg plant, broccoli, cauliflower, and play around with different salad recipes. I started with making meatballs, baked chicken breasts with lemon juice, steak, riced cauliflower and crustless quiches (eggs with veggies/bacon/ham in them and baked in the oven). So start simple and then start trying other recipes that interest you.
If you don't want to do low carb or find it restrictive, cool, don't do it.0 -
There are no good/bad foods as others have said.
For me I had to measure/weigh everything to figure out what a true portion size listed on the ingredients section was actually. It was a shock to find that what I considered a serving was in actuality 2-3 servings.
Portion size and charting everything as well as trying to eat "healthier" options...more fruits, fresh veges, and less "southern" was helpful and often met with opposition from DH, but for most part I stuck to it for 4+ years until I lost what I wanted/needed.
I couldn't look at the total I needed to lose as to overwhelming for me - so I broke it down to 5 lbs increments...
I would splurge on a donut or such but I would chart it.
I continued to cook some of my recipes, but I put them in the recipe section of MFP and learned what the calorie content was for the portion size.
I eat the "treats" but I chart those so I am aware ... often times I would pass on the "forbidden" just to avoid having to sit and chart it ... it was a great moderator at times for myself.
We all struggle each day...but each day is a new day.
I personally still struggle more so this past year, but I am trying to find the inner motivation & not be so harsh with myself as it is a constant life long pattern I need to remember. There are No easy Quick fixes.
Good luck and remember that small changes do add up over the long haul. Example: a snack of apple and cheese vs. a bag of chips -- try to find "real" food and enjoy it vs. the processed easy to grab items... and over time you will feel better and look better.
Be aware that as you pull yourself off of the processed food/items your body may go through a "detox" like stage - at least I did where I felt like yuk...but in time that ended and I felt better and more energy.
Best of luck! And hang in there!!! small steps but each count.
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I tend to stick to eating the same things that I like until I get tired of them, then I'll switch to something else. Today I've had for example:
Breakfast: Wheat Chex cereal plus soy milk (actually, I prefer Weetabix or raisin nut bran) -- I sometimes will get a dozen eggs and some bacon and have that for breakfast for a while -- I like a high-fiber tortilla with scrambled eggs, bacon, a bit of shredded cheese and some good salsa for breakfast sometimes
Snacks: apple, two Ak-Mak high fiber crackers with two wedges of Laughing Cow pepper jack, a Fiber One peanut butter and oats bar, cream (half & half) with my coffee
Lunch: three Campari tomatoes, five kalamata olives, Brownberry Sandwich Thins (100cal) with reduced sodium turkey breast, a slice of pepper jack cheese, 1Tb mayonnaise, and grainy mustard, a Jello gelatin cup (sugar free)
For dinner, I'll probably have a Healthy Choice frozen dinner, and for a snack some fruit, Greek yogurt, and a bit of granola for crunch. I use stevia for sweetening things like my coffee and yogurt. That'll come out to about 1600 calories total.0 -
You're overthinking it.
All I care about is hitting my calorie goal, hitting 100g of protein, and try to have my 5 servings of fruit and veggies. I don't care one bit about carbs and even less about sugar.
For oatmeal, you can make a big pot on week ends and reheat it though! Or do overnight oats.1 -
I understand what you're saying that reducing carbs helps cut out a lot of calories. I cut back on carbs drastically but still consume 50% carbs which is right in line with MFP macros. I agree that it can be very helpful to monitor carbs & sugar.
I use sandwich thins, low carb wraps, or thinner/smaller bread slices, or only one slice of regular bread instead of two huge slices.
Look for plain yogurt or brands with less added sugar.
I make a double batch of oatmeal & refrigerate the other serving in a microwaveable covered bowl to use later in the week. That cuts down on the cooking.
Hope that helps.0 -
FrancineDesign wrote: »It seems like when I decide to eat healthy, nothing is actually healthy. For example. I usually have toast for breakfast but when I try to eat healthy I do better on low carb so toast goes out the window and then I usually have porridge but I hate making it every morning. Then comes lunch. Usually I have sandwiches, a yoghurt and a muesli bar. But more carbs in the bread, sugar in the yoghurt and same with the bar. I then get to dinner and chicken stir fry is the only healthy thing I can think of. So what do I eat that's healthy but not so expensive and time consuming. Shouldn't healthy also be convenient?! Help me guys. What should I be eating?!
More whole foods...lost of veg...some fruit...whole grains...legumes...lentils...whole food starches like potatoes and sweet potatoes...lean sourced protein, etc.
By the by, there's nothing inherently unhealthy about carbohydrates...there's nothing wrong with having some bread...and your porridge BTW is carbs.
I'd say if anything, your diet seems to be substantially lacking in vegetables and protein...
And no...typically "healthy" doesn't translate to particularly convenient...that said, you can eat convenience foods and still lose weight.
You're over complicating that which is not complicated.0
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