Is This A Healthy Diet?
wwwdaze2000
Posts: 9 Member
Hey guys. I'm very new to this whole eating healthy, dieting, exercising thing....so bare with me. And I'm sorry for the book this has become.
I'll give some details first. I'm a typical male who is unfortunately no longer 20 (Curse the youngins!!!!). It seams with my age I need to start working on getting healthier. My insurance program offers a 'wellness' check incentive, so I got my numbers run this year. Suffice it to say they virtually all stunk.....
Height: 5'10"
Weight: 240
BP: 145/98
HDL: 29
LDL: 145
Total Cholesterol: 213
Triglycerides: 255
So....I figured I could do nothing and start loading up on meds, or I could try and change my diet and eat healthier first. I opted for a better diet. I used to drink TONS of sugary beverages and iced coffee, so I cut those out almost completely. I literally have gone from a 4000 calorie a day diet down to 2000 calories a day. I have noticed I've started to lose a little weight and my BP dropped a little to (135/85). Not great...but it's progress for a few weeks.
Here's the question. I'm trying to get into a good diet for heart health. I've read lots of material and think I'm doing ok. But I don't want to do all this for nothing. I was hoping someone on this board would look over a typical day's worth of food and let me know if I'm doing things right, or if I should make some additional changes. So....here we go:
Typical day's worth of food.
Breakfast:
Whole Grain Flatbread Rounds with Natural Peanut butter, Black Berries, Banana
Lunch:
Yoplait Light yogurt, 2 or 3 Dole Fruit Cups (in juice, not syrup), cup of apple sauce as well (no added sugar), Romaine, lettuce salad with lite italian dressing
Dinner:
Rice, Salmon, Broccoli
Snack:
Boost High Protein Shake
OR:
Breakfast:
Instant Oatmeal (Maple Brown Sugar), Blue Berries, pear
Lunch:
Yoplait Light yogurt, 2 or 3 Dole Fruit Cups (in juice, not syrup), cup of apple sauce as well (no added sugar), Romaine, lettuce salad with lite italian dressing
Dinner:
Rice, Chicken, Green beans
Snack:
Boost High Protein Shake
I'll give some details first. I'm a typical male who is unfortunately no longer 20 (Curse the youngins!!!!). It seams with my age I need to start working on getting healthier. My insurance program offers a 'wellness' check incentive, so I got my numbers run this year. Suffice it to say they virtually all stunk.....
Height: 5'10"
Weight: 240
BP: 145/98
HDL: 29
LDL: 145
Total Cholesterol: 213
Triglycerides: 255
So....I figured I could do nothing and start loading up on meds, or I could try and change my diet and eat healthier first. I opted for a better diet. I used to drink TONS of sugary beverages and iced coffee, so I cut those out almost completely. I literally have gone from a 4000 calorie a day diet down to 2000 calories a day. I have noticed I've started to lose a little weight and my BP dropped a little to (135/85). Not great...but it's progress for a few weeks.
Here's the question. I'm trying to get into a good diet for heart health. I've read lots of material and think I'm doing ok. But I don't want to do all this for nothing. I was hoping someone on this board would look over a typical day's worth of food and let me know if I'm doing things right, or if I should make some additional changes. So....here we go:
Typical day's worth of food.
Breakfast:
Whole Grain Flatbread Rounds with Natural Peanut butter, Black Berries, Banana
Lunch:
Yoplait Light yogurt, 2 or 3 Dole Fruit Cups (in juice, not syrup), cup of apple sauce as well (no added sugar), Romaine, lettuce salad with lite italian dressing
Dinner:
Rice, Salmon, Broccoli
Snack:
Boost High Protein Shake
OR:
Breakfast:
Instant Oatmeal (Maple Brown Sugar), Blue Berries, pear
Lunch:
Yoplait Light yogurt, 2 or 3 Dole Fruit Cups (in juice, not syrup), cup of apple sauce as well (no added sugar), Romaine, lettuce salad with lite italian dressing
Dinner:
Rice, Chicken, Green beans
Snack:
Boost High Protein Shake
0
Replies
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Seems to be lacking in both protein and dietary fat which are both highly essential to proper nutrition. It also seems like it would get old pretty quick...losing weight is a pretty slow process, so you might want to throw in a bit more variety. I'd also personally be very hungry if my lunches consisted mostly of sugar regardless of whether it's added or not.
ETA: I can't really give you a typical day because my diet is pretty varied...but here's what today looks like:
Breakfast: Coach's oats with 1 Tbsp almond butter, two boiled eggs, Low sodium V8, and a banana
Lunch: 142 grams of mixed wild rice/quinoa blend with 5 cooked ounces seasoned chicken breast and a large garden salad, diet black cherry citrus Fresca
Snack: Mixed nut and dried fruit medely
Snack: Whey protein
Snack: Apple slices and almond butter
Dinner: Pan fried salmon, sauteed asparagus, roasted potatoes
Desert: couple squares of dark chocolate4 -
Re: blood pressure - I see recommendations from time to time for the DASH diet -
http://dashdiet.org/what_is_the_dash_diet.asp
What do your macros (protein, fat and carbs) look like after you've logged a day? Are you meeting protein, are you meeting fiber goals?1 -
Seems a little carb-tastic to me2
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Do you see yourself eating this every day for the rest of your life? If not, it is not a healthy diet. Eat at your calorie goal with a good variety of foods, most of them high in nutrients while still enjoying small amounts of less nutritious things you like.5
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This is why it's so confusing. Every diet out there seems to disagree with every other diet. I had based everything on the 'DASH' diet for heart health. My biggest goals right now are lowering BP, getting cholesterol in order and losing a little weight. Trying to get to 200 (down 40) by next December.
That diet recommends lots of
Grains - 6 Servings a day
Vegetables - 4 servings a day
Fruit - 4 Servings
Dairy - 2 Servings
Lean Meat (fish or poulty) - 6 servings a day
Fats - 2 servings a day
It's really hard to find a way to have ALL those servings per day and stay under my caloric limit. Maybe add more fish and chicken and lower the fruit cups? More whole grain bread/oatmeal, less yogurt?0 -
As long as you stay within your calorie allotment you will lose weight. You have a good start but don't limit yourself because you think it's healthy vary what you eat and you will stick to it.0
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wwwdaze2000 wrote: »This is why it's so confusing. Every diet out there seems to disagree with every other diet. I had based everything on the 'DASH' diet for heart health. My biggest goals right now are lowering BP, getting cholesterol in order and losing a little weight. Trying to get to 200 (down 40) by next December.
That diet recommends lots of
Grains - 6 Servings a day
Vegetables - 4 servings a day
Fruit - 4 Servings
Dairy - 2 Servings
Lean Meat (fish or poulty) - 6 servings a day
Fats - 2 servings a day
It's really hard to find a way to have ALL those servings per day and stay under my caloric limit. Maybe add more fish and chicken and lower the fruit cups? More whole grain bread/oatmeal, less yogurt?
Eat foods you like in amounts that put you in a calorie deficit.
Look at how much fat/protein/carbs per meal to help keep you full.2 -
Re: blood pressure - I see recommendations from time to time for the DASH diet -
http://dashdiet.org/what_is_the_dash_diet.asp
What do your macros (protein, fat and carbs) look like after you've logged a day? Are you meeting protein, are you meeting fiber goals?
Protein -> 90-105
Fat -> 50- 120
Carbs -> 200 - 3500 -
rileysowner wrote: »Do you see yourself eating this every day for the rest of your life? If not, it is not a healthy diet. Eat at your calorie goal with a good variety of foods, most of them high in nutrients while still enjoying small amounts of less nutritious things you like.
I honestly just see myself trying to 'change lifestyles' to get the bad numbers under control without medicine. I'm lucky in that I'm almost 40 and take ZERO daily meds. I don't want to start now. I figured diet is the first place to start. And I'm not picky at all, so whatever I need to do to the diet to get the numbers where they should be....I'm going to try to do.0 -
As long as you stay within your calorie allotment you will lose weight. You have a good start but don't limit yourself because you think it's healthy vary what you eat and you will stick to it.
Losing weight is definitely on the goal list...but I think more importantly right now its getting cholesterol and BP to decent numbers. I want to make sure what I eat gets those numbers squared away as quickly as possible.1 -
Looks good, I eat and think similar.
You're already building your meals fom components - breakfast:starch+fruit, lunch:dairy+fruit+veg, dinner:starch+protein+veg. For simplicity as well as variety, I would ditch the specific foods and just think categories. A weekly rotation menu has been great for me.
I would also have fruit+veg instead of 2 fruits, and fresh fruit instead of processed.
I would lose the protein shakes and add protein+starch to lunch, or have something "nicer" as a snack, maybe nuts (unless you like the shakes, of course).
I would choose full fat, not "lite" anything.
Also consider if 2000 calories is enough, and that if you log your intake, that you do it properly (and not unintentionally overeat).0 -
It’s not necessarily what your diet consists of that will improve your numbers - losing weight will have the biggest impact. So eat a balanced diet of food you enjoy, stay within your calorie range and watch the numbers improve as the pounds come off!2
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wwwdaze2000 wrote: »As long as you stay within your calorie allotment you will lose weight. You have a good start but don't limit yourself because you think it's healthy vary what you eat and you will stick to it.
Losing weight is definitely on the goal list...but I think more importantly right now its getting cholesterol and BP to decent numbers. I want to make sure what I eat gets those numbers squared away as quickly as possible.
Many people find that losing weight, in and of itself, provides a really good start to improving their cholesterol and BP. That doesn't mean that you can't also implement changes that have been associated with improving these (getting more whole grains, moderating alcohol consumption, reasonable saturated fat intake, getting more fruits/vegetables), but if weight loss is your top goal, you'll be making a dent in all your concerns.3 -
kommodevaran wrote: »Looks good, I eat and think similar.
You're already building your meals fom components - breakfast:starch+fruit, lunch:dairy+fruit+veg, dinner:starch+protein+veg. For simplicity as well as variety, I would ditch the specific foods and just think categories. A weekly rotation menu has been great for me.
I would also have fruit+veg instead of 2 fruits, and fresh fruit instead of processed.
I would lose the protein shakes and add protein+starch to lunch, or have something "nicer" as a snack, maybe nuts (unless you like the shakes, of course).
I would choose full fat, not "lite" anything.
Also consider if 2000 calories is enough, and that if you log your intake, that you do it properly (and not unintentionally overeat).
Thanks for picking this apart....this is exactly what I'm looking for. A few more details. Food has always been....meh....to me. Its fuel. nothing more. I could literally eat the same meal every day for weeks and not get bored. So once I get the right....stuff, I'll be able to adapt that to suit my needs.
So....going to the existing days, the following would probably be better?
Breakfast:
Instant Oatmeal, Whole Grain Rounds, Peanut Butter, Blue Berries, Banana
Lunch:
Real Peach, Real Apple, Full Fat Yogurt
, Romaine, lettuce salad with lite italian dressing, Tuna lunch kit
Dinner:
Rice, Chicken, Green beans
Snack:
Boost High Protein Shake (I do actually like these), dried fruit/nuts
Give or take of course to stay at the right calorie level.1 -
wwwdaze2000 wrote: »This is why it's so confusing. Every diet out there seems to disagree with every other diet. I had based everything on the 'DASH' diet for heart health. My biggest goals right now are lowering BP, getting cholesterol in order and losing a little weight. Trying to get to 200 (down 40) by next December.
That diet recommends lots of
Grains - 6 Servings a day
Vegetables - 4 servings a day
Fruit - 4 Servings
Dairy - 2 Servings
Lean Meat (fish or poulty) - 6 servings a day
Fats - 2 servings a day
It's really hard to find a way to have ALL those servings per day and stay under my caloric limit. Maybe add more fish and chicken and lower the fruit cups? More whole grain bread/oatmeal, less yogurt?
These were all things I was trying to correct when I started 5 years ago. I didn't so much worry about doing some specific diet...I turned to more whole foods that included a lot of veg, some fruit (I usually only eat1 or 2 servings daily), whole grains, legumes, lentils, lean proteins, and healthy fats and started cooking at home most of the time.
I don't know how much impact the food had other than keeping me satiated at a lower calorie intake...my opinion is that losing weight was the biggest factor followed very closely by regular exercise. My cholesterol was similar to yours and is now in the optimal range. I'm still hypertensive, but it's much better controlled and my meds were reduced...before, at a higher dosage, I was still at around 130/90...with a lower dosage, lower weight, and regular exercise I'm at 118/78 on average.
At this point, my Dr. and I have determined that my BP is largely hereditary and not really a diet and exercise issue. I also notice that my BP creeps up when I'm sidelined from exercise...so that tells me that it's a pretty important part of controlling my BP.0 -
Looks light on filling veggies to me and high on fruit
I eat 2000 per day 40% carbs, 30% fat & protein
this is a typical day for comparison and ideas:
breakfast: plain bagel, 4 x organic egg, 5g butter, 200g grilled mushrooms
lunch: 200g chicken breast fillet, tortilla, salad
dinner: 200g cooked brown rice, venison chilli, steamed cabbage
snack: 250g frozen mixed berries (cooked, served hot) + 400g high protein 0% fat Greek Yoghurt0 -
It's oversimplified, overly complicated and ridiculously rigid. Healthy eating is having a varied diet, and not be overly worried. This isn't an optimal approach.wwwdaze2000 wrote: »This is why it's so confusing. Every diet out there seems to disagree with every other diet. I had based everything on the 'DASH' diet for heart health. My biggest goals right now are lowering BP, getting cholesterol in order and losing a little weight. Trying to get to 200 (down 40) by next December.
That diet recommends lots of
Grains - 6 Servings a day
Vegetables - 4 servings a day
Fruit - 4 Servings
Dairy - 2 Servings
Lean Meat (fish or poulty) - 6 servings a day
Fats - 2 servings a day
It's really hard to find a way to have ALL those servings per day and stay under my caloric limit. Maybe add more fish and chicken and lower the fruit cups? More whole grain bread/oatmeal, less yogurt?
You'll have to figure out what belongs to what group. Foods are separated into groups of similar characteristics, but many foods, even single food items, have a mix of nutrients and can't be placed definitely in one and only one group.
Many great protein sources come with a decent amount of healthy and delicious fat.
You'll have to memorize the serving sizes of 6 different food groups. Then remember the number of servings of each group.
I saw a vlog of someone trying to hit all the numbers, and it does simply not compute.
MFP gives you a calorie target that is pretty spot on if you put in the right values, and a default macro split that is pretty balanced, and no "judgement". But no guidance either. My suggestion is to put on your common sense-goggles, and use the DASH instructions as a rough guide and MFP as a baseline. Your goal is to get in a balanced and varied diet - enough of everything every day, and not too much of anything over time. Calories is your primary goal, a target to not go over, at least not consistently. Then protein and fat - goals to not go under. That leaves carbs to take up the rest of your calories as you see fit. The logical solution would be to reduce number of servings of grains and fruit. You should be able to fit in at least 2 servings of each, but other foods are more important, so add more fruit and grains if you have room for it in your calorie budget.
If you have an idea of old-fashioned "normal" meals, you can use those as a mental template. (It's really not rocket science. I'm just very interested in nutrition and nutritional guidelines and tend to become a bit wordy sometimes.)1 -
It's oversimplified, overly complicated and ridiculously rigid. Healthy eating is having a varied diet, and not be overly worried. This isn't an optimal approach.
You'll have to figure out what belongs to what group. Foods are separated into groups of similar characteristics, but many foods, even single food items, have a mix of nutrients and can't be placed definitely in one and only one group. .....
Awesome. See, I didn't know that protein and fats were goals not to go under. That helps. Also thinking that fruits are to fill in whats left, not make up the most of....I can understand that.
So, Diet Version 3.0
Breakfast:
Instant Oatmeal, Whole Grain Rounds, Peanut Butter, Blue Berries, Banana, hard boiled eggs (are these ok with cholesterol?)
Lunch:
Real Peach, Real Apple, Full Fat Yogurt, Romaine, lettuce salad with lite Italian dressing, Tuna lunch kit
Dinner:
Brown Rice, Chicken, Green Vegetable
Snack:
Boost High Protein Shake, dried fruit/nuts1 -
Alternatively....I could use 'Diet To Go' instead of individually buying components? Their balanced meal looks decent.0
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wwwdaze2000 wrote: »Alternatively....I could use 'Diet To Go' instead of individually buying components? Their balanced meal looks decent.
Cook from fresh
think about batch cooking your favourite recipes. Slow Cooker or Crock Pot is a great tool. Count the calories and macros that go in, then divide up into equal portions
you can bulk out with low calorie foods (veggies)0 -
Pick one starch (oatmeal OR bread), one fruit (blueberries OR banana) for breakfast, add a veg (do you like/can you eat raw carrots, or cucumber, or snap peas?).wwwdaze2000 wrote: »kommodevaran wrote: »Looks good, I eat and think similar.
You're already building your meals fom components - breakfast:starch+fruit, lunch:dairy+fruit+veg, dinner:starch+protein+veg. For simplicity as well as variety, I would ditch the specific foods and just think categories. A weekly rotation menu has been great for me.
I would also have fruit+veg instead of 2 fruits, and fresh fruit instead of processed.
I would lose the protein shakes and add protein+starch to lunch, or have something "nicer" as a snack, maybe nuts (unless you like the shakes, of course).
I would choose full fat, not "lite" anything.
Also consider if 2000 calories is enough, and that if you log your intake, that you do it properly (and not unintentionally overeat).
Thanks for picking this apart....this is exactly what I'm looking for. A few more details. Food has always been....meh....to me. Its fuel. nothing more. I could literally eat the same meal every day for weeks and not get bored. So once I get the right....stuff, I'll be able to adapt that to suit my needs.
So....going to the existing days, the following would probably be better?
Breakfast:
Instant Oatmeal, Whole Grain Rounds, Peanut Butter, Blue Berries, Banana
Lunch:
Real Peach, Real Apple, Full Fat Yogurt, Romaine, lettuce salad with lite italian dressing, Tuna lunch kit
Dinner:
Rice, Chicken, Green beans
Snack:
Boost High Protein Shake (I do actually like these), dried fruit/nuts
Give or take of course to stay at the right calorie level.
Pick one fruit for lunch (apple OR peach - real is great!), you can add a tablespoon of any real dressing you want, or maybe 1 ounce of cheese. If the lunch kit has mayo, it isn't necessary to double up on fat (if so, choose light dressing); the crackers are probably not the best choice to be a staple in your diet, but a good "sometimes-food".
If you log what you eat in your food diary, aim to hit your calories, and compare how close you were to your macro goals to how you feel (fullness, energy), you can learn what foods and combos work best for you. You may - or may not - develop an interest in food and eating. At any rate, a varied and balanced diet is good for you (possibly even important), but eating shouldn't take up too much mental energy. I like this kind of templates and routines; it's simple but still very flexible and I eat a wide range of foods.0 -
wwwdaze2000 wrote: »This is why it's so confusing. Every diet out there seems to disagree with every other diet. I had based everything on the 'DASH' diet for heart health. My biggest goals right now are lowering BP, getting cholesterol in order and losing a little weight. Trying to get to 200 (down 40) by next December.
That diet recommends lots of
Grains - 6 Servings a day
Vegetables - 4 servings a day
Fruit - 4 Servings
Dairy - 2 Servings
Lean Meat (fish or poulty) - 6 servings a day
Fats - 2 servings a day
It's really hard to find a way to have ALL those servings per day and stay under my caloric limit. Maybe add more fish and chicken and lower the fruit cups? More whole grain bread/oatmeal, less yogurt?
I think DASH is a good basic diet plan, but I wouldn't get too rigid in following the servings and I'd think of grains as a maximum (no harm if you don't reach them -- and of course go with whole grains where possible), vegetables as a minimum (I usually try for around 8+ servings, but that's not necessary), fruit as a maximum (I think 1-3 is more reasonable, but if you have room for more or love them, great). Dairy is a nice source of protein, but there's no need to include it daily.
I also think that the "servings" thing can overcomplicate it when you are logging and know exact numbers. It's more to make sure someone who does not count is eating a reasonable amount.
My own personal approach:
I tend to have a few standard breakfasts that I rotate. They all have some vegetables and some protein, but otherwise are varied. Right now I like smoothies (beats me why I'm into these when it's cold) made up of mostly vegetables, some fruit (sometimes avocado), some nuts, protein powder. Before this I was into 2 egg omelets with lots of vegetables and some fruit or some dairy on the side. I also enjoy steel cut oats with an egg and vegetables (savory oats) or the same oats with protein powder and some berries and some veg on the side.
The exact breakfast doesn't matter, what actually works for me is protein, veg (because that's filling for me) and having a simple plan that requires no thought.
For other meals (lunch and dinner) I base them around vegetables and a source of protein (right now I'm eating mostly plant based so use beans, lentils, chickpeas, tofu, etc. a lot, but clearly meat and eggs and low fat dairy can work, including in combination). I cook with olive or avocado (or sometimes coconut) oil or use it with vinegar on a salad, and I include other foods as accents that have fat (nuts and seeds, olives, avocado). I normally will include either a starch (sometimes grains, just as often potato or sweet potato) on the side OR fruit, or both if I have room.
If I snacked, I'd probably use fruit and low fat dairy (yogurt, cottage cheese) as my snacks, or nuts.
I love fish, so when I'm eating meat a lot of it is fish.
This is a simpler approach (it can be boiled down to: base meals around protein and vegetables and either a starch or fruit, use some healthy fat for cooking and accents) and yet ends up not that far from DASH unless you really think it's important to include grains and dairy and meat daily, which I do not.1 -
Boost is not a good choice for protein, not the ones I've seen. I saw one with 15gr of sugar and one with even more. This is junk food. You can buy 2lbs of powder in most supermarkets with 1 or 2 gr sugar per scoop (30 gr protein per scoop) for around $20.
Body Fortress is decent.
Beware of yogurt also because it tends to have lot's of sugar. If something has more sugar than protein (like milk 12gr sugar and 8 gr protein) than consider it "junk food".
You can get protein from plenty of sources/powders without sugar. We shouldn't support these ripoff companies that load these "health" products with sugar.
Also look at the label on the Boost shake, sugar is the 2nd thing on the list. Every extra gram of sugar gives your body fuel to burn instead of bodyfat.
6 -
Are you interested in exercise? If you want to lower your cholesterol, exercise will help, along with weight loss. The most recent research suggests that dietary cholesterol doesn't have a large effect on cholesterol in the blood (https://www.health.harvard.edu/blog/panel-suggests-stop-warning-about-cholesterol-in-food-201502127713). I am a lactose-intolerant vegetarian who doesn't like eggs, yet I still had high cholesterol and triglycerides until I started working out and losing weight. Now I am controlling those things with diet and exercise, and don't need medication. So it is probably okay to eat some hardboiled eggs in moderation if you enjoy them.
I would be cautious about seeking approval for a specific menu, unless you want to eat that set of foods everyday, long-term. It's more beneficial to develop the skill of selecting a well-rounded diet. I think this is one of the things many commenters are telling you: figure out some "standard" meals that you enjoy eating and that fit into your dietary goals.
Personally, I eat the same thing for breakfast nearly every day, and have a set of a few dozen recipes that I routinely make for dinner. I have a high-protein and high-fiber breakfast, and dinner is usually a vegetarian protein and a vegetable with a little starch. (Except for today; today was pancakes with chocolate syrup, because it was one of those days.) Lunch is usually dinner leftovers, or a protein bar if I forgot my lunch. And I always save calories for dessert.
I also don't think that most of us need to hit every macro on every day. I doubt you want to micromanage your life to that extent. Are you generally getting pretty close to your protein goal, but sometimes under and sometimes over? For most of us, that's fine.1 -
Thank you all for your comments. It's definitely setting me in the right direction. Hopefully the next year will show some changes. As the weight falls, I'll see how all the other numbers line up.1
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To round out the need for veggies and protein: hummus & carrot sticks or celery sticks. Those could be good for either part of a lunch or a snack. Scrambled eggs (no oil in the pan) make a great and easy dinner and can be topped with some chopped up fresh mushroom or jalapenos. Pair with some roasted turnips & sweet potato (peel turnip but not sweet potato, cube, toss in olive oil with salt & pepper in a freezer bag, roast in the oven 425 degrees 24 minutes), take any leftover veggies to lunch the next day. This also go well with a chicken breast or small steak.
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The number on your labs that really stood out for me was your HDL at 29. Ways to increase HDL include exercise and diet that includes fatty fish, nuts, beans, olive oil, avocado, and red wine in moderation. Alcohol, however, also can have a negative impact on triglycerides so since your # is "borderline" don't get too happy in the wine department 0
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