What does eating healthy look like?

kimsliselle · January 2018

I am attempting (AGAIN) to eat healthier. I NEED to lose weight to help my blood pressure.

What exactly does eating healthy look like? I don't have a fortune to spend on organic foods, although I would prefer them. I actually do love fish, but I love my red meat and pork too.

So, what does eating healthy LOOK like? Meaning, how do I shop when I'm trying to improve my diet? Not necessarily go on a diet, but in general just improve my eating habits? I'm a junk food junkie and a snackaholic, and I don't want to deprive myself of food.

What does eating healthy look like when you're the only one in a marriage that wants to change it? When I'm not the one cooking, and he's spent all day making something, how do I incorporate that into my daily diet?

diannethegeek · January 2018

Eat foods that you like in portion sizes that fit your goals.

Get enough of fats & protein for health and satiety.

Get plenty of fruits & veggies for the micronutrients.

Fill in the rest of your calories with carbs, sweets, and treats as you see fit.

Personally, I don't see anything wrong with the meal your hubby made? Sounds like a great New Years dish to me, though I'd probably add some more protein. Organic foods, red meat, pork, etc are mostly just personal preference.

If you hit your macros and get your micronutrients in and don't have specific medical needs, don't sweat the little details.

cmriverside · January 2018

Yeah, just start by logging all your food that you normally eat, looking at how many calories that is, and study your Food page to see where you can start to cut back, add in, whatever. It's a process.

You have to eat what you like or this will never work.

Try to get a couple vegetables other than corn or potatoes every day. You can start there!

MelissaPhippsFeagins · January 2018

There is nothing wrong with black eyed peas and greens, although the sodium in canned beans may make you retain water. Cornbread isn't so bad if you don't put sugar in it.

I have 202 calories left today and I am about to eat a rice cake and peanut butter. I have room for it in my calories and macros and I am still hungry.

kimsliselle · January 2018

Thank you for your quick replies! I'm hoping to learn more about healthier eating.

Beaudom91 · January 2018

I go by the 80% 20% rule for a balanced diet (but a balanced diet strictly isn't necessary for weight loss). So if 80% of the food you eat is healthy, unprocessed/ low processed fruit, veges, nuts, whole grains and dairy products then 20% of your diet can be treat food without it effecting your overall nutrition. There is no one food you can eat that will make you healthy, just as there is no food you can eat that will make you unhealthy, it's all about the over all balance.

As for the organic vs non organic... don't stress about it, it's just marketing.

AnnPT77 · January 2018

Collards and black-eyed peas can be very healthy, though some folks add a lot of bacon grease or other fats that amp up the calories.

@diannethegeek gave good advice up there, as did @cmriverside. People get the idea that weight loss and nutrition require fancy magic special foods, but it ain't so.

Personally, most of the volume in what I eat comes from veggies (like collards and beans

), especially things that are affordable/in season. Here in the North, things like roasted root veggies (parsnips, turnips, sweet potatoes, rutabaga/swedes, etc) are tasting good. I eat a lot of onions, winter squash, sturdy greens, etc. Loving bean or pea soups, omelets with veggies, tostadas or enchiladas, etc. Frozen veggies are fine, easy, and often on sale.

Oatmeal is my favorite breakfast, with yogurt & fruit. Old fashioned oats are cheap, and cook fast in the microwave.

If I weren't vegetarian, I'd be adding lean meats and fish of all sorts.

But that's just me. I am vegetarian, and those are the foods I like to eat.

If you like fast food, that can still be part of a well-rounded diet. Check out the online nutrition info for your favorite places to find things that fit. You'll probably find that a regular/junior burger and some sensible sides/drink aren't hard to fit in your day. It's not my favorite preference-wise, but when friends want to go to Wendy's or Taco Bell or Subway, I have no trouble choosing things that are filling and nutritious with reasonable calories.

Like @cmriverside said, start by logging what you eat. After a few days doing that, I guarantee you'll see changes you can make that reduce calories without seeming like a huge sacrifice.

Best wishes!

rheddmobile · January 2018

The benefits of organic foods aren't really backed up by science. If you are low on money don't worry about it.

Everyone's tastes and needs are different but I can tell you what works for me.

More fish is always good! Find out where you can most inexpensively buy it in your area. Where I live, buying at the Asian market and being openminded about trying fish that Americans don't often eat, such as mackerel, I can easily find inexpensive good quality fresh fish. Depending on where you live, frozen may be a good option. Baking or grilling keeps calories low. Eating fatty fish such as salmon or mackerel once or twice a week is great for your health.

Pork tenderloin is low calorie, and so are many cuts of steak. I buy a whole large pork tenderloin and cook it, then use it for sandwiches and quick stir-fry throughout the week. Eating an appropriately sized portion of steak means that a one pound steak lasts me three meals - I cook one steak, eat a portion, then eat another meal of seared steak salad, and usually one with marinated steak over Thai Zoodles or something similar. (My husband doesn't eat red meat, so I'm all alone on the steak.)I

I meal prep whole grains such as quinoa and steel cut oats so that I don't have to spend time cooking them when I want to eat.

I have to remind myself to eat enough fruit. When I make sure to eat fruit, I crave junk food much less. The trick with fruit is to not let it go to waste - we have a whiteboard on our fridge with the fruit written on it so it doesn't get forgotten.

Vegetables - my standards are onions, cauliflower, garlic, bell peppers, carrots, box greens, red cabbage, cucumbers, and tomatoes. Plus whatever is most appealing and in season. Consider getting yourself whatever equipment makes it easier for you to eat vegetables, whether it's a good knife and cutting board, prep containers, a salad spinner, a Zoodler, a wok, or a food processor. I started eating vegetables more often when I rearranged my kitchen so that it was easier to wash them and set them next to the sink. Make it easy to do what you want to do!

If you crave salty snacks, have some low calorie salty snacks handy. If you crave sweet snacks, try fruit or a small amount of dark chocolate. Greek yogurt is good for creamy cravings. And you don't have to give up your favorite treats, just limit them to appropriate portions.

Black eyed peas with ham and greens and cornbread is what I had for New Year's too. I hope it brings you luck in the coming year!

WinoGelato · January 2018

I just posted this in another thread about my approach, might be relevant here.

When I started out, I had never really dieted before, mostly because I thought it would be too hard and if I had to give up foods I would likely give up. So instead of looking at what I should cut out, I considered what could I add to my lifestyle... more vegetables, more protein, more while grains, more exercise, more sleep. That approach worked far better for me than trying to be so restrictive, other than calories, I didn't cut anything out. I found though, that when I focused on adding those things it naturally prioritized the "healthy" foods but left enough room for things like wine, pizza, or cookies in moderation.

Also, for a lot of people, health benefits are realized simply by achieving a healthy weight, regardless of what type of diet they are eating. Macro and micronutrients are important, but eating things like fast food or sugar in moderation, don't negate the health benefits. And finding an approach that you can stick with long term, even after you lose the weight, is important for lasting success.

kommodevaran · January 2018

Healthy eating can look a billion differerent ways. A healthy diet is balanced and varied. You have to get in everything you need every day, and not too much of anything over time. Eating a wide variety of foods from all the food groups is the easiest and most pleasurable way to do this. Healthy eating is a healthy diet and a healthy attitude - eating what you enjoy, enjoying what you eat, relaxed, mindfully, trusting that you are eating well.

You need to spend a minimum on food based on your needs; what you choose to pay a premium for, is up to you and your values and preferences. Many simple and versatile foods are really cheap. Basing your intake on organic, health foods, supplements, reduced and added this and that, is an expensive and unnecessary way to eat.

You shop by planning your meals, writing down what you need for those meals, take that list to the store, and follow it. Eventually, you'll learn how to be more flexible, take advantage of sales, etc.

threec · January 2018

Healthy eating looks like a well balanced diet coming in at your caloric goals (most of the time) that leaves you satisfied and not wanting to take a bath with the toaster on a daily basis

kimsliselle · January 2018

If this is eating relatively healthy, I can do this!! I used my food saver on the big salmon filet I bought at Aldi's. Cut it into 5-6 oz portions and froze them. I also did this with green beans and just refrigerated them. I wrote the gram/ounce amount on the bag so I would know. Added a little bit of olive oil to my cast iron skillet, added the salmon. Pink Himalayan salt, fresh ground pepper, onion and garlic powder. Pan sear till crispy.

Green beans were roasted, again little bit of olive oil, pink Himalayan salt and fresh ground pepper. 1/2 cup of brown rice.

I missed the caloric goal by a bit, best I could figure using the food entry guide, but I'm full and satisfied.

rheddmobile · January 2018

kimsliselle wrote: »

If this is eating relatively healthy, I can do this!! I used my food saver on the big salmon filet I bought at Aldi's. Cut it into 5-6 oz portions and froze them. I also did this with green beans and just refrigerated them. I wrote the gram/ounce amount on the bag so I would know. Added a little bit of olive oil to my cast iron skillet, added the salmon. Pink Himalayan salt, fresh ground pepper, onion and garlic powder. Pan sear till crispy.

Green beans were roasted, again little bit of olive oil, pink Himalayan salt and fresh ground pepper. 1/2 cup of brown rice.

I missed the caloric goal by a bit, best I could figure using the food entry guide, but I'm full and satisfied.

That looks brilliant! Cutting up and freezing individual portions of a giant salmon steak is a great idea,

snowflake954 · January 2018

Looks like you're getting the idea. It just takes some planning. Up your fruits and vegetables, watch your protein, and your're good to go. Do your best to stay within your daily calorie goal. Don't worry, it takes awhile to get the hang of it. Remember, you don't need expensive, bio products if it's not in your budget. Just start researching food--where it comes from, how it's processed, and as you learn you'll naturally eat better. Best of luck.

TonyB0588 · January 2018

kimsliselle wrote: »

I am attempting (AGAIN) to eat healthier. I NEED to lose weight to help my blood pressure.

What exactly does eating healthy look like? I don't have a fortune to spend on organic foods, although I would prefer them. I actually do love fish, but I love my red meat and pork too.

So, what does eating healthy LOOK like? Meaning, how do I shop when I'm trying to improve my diet? Not necessarily go on a diet, but in general just improve my eating habits? I'm a junk food junkie and a snackaholic, and I don't want to deprive myself of food.

What does eating healthy look like when you're the only one in a marriage that wants to change it? When I'm not the one cooking, and he's spent all day making something, how do I incorporate that into my daily diet?

There is a suggestion that a healthy food plate is half vegetables, quarter starch, and quarter meat.

Apart from that is think you can eat the same things you always ate, but watch your portion sizes. Record everything carefully on your MFP chart so you can see what you're really consuming, and make adjustments based on how that looks

You also need to include some exercise, and record that actually as well.

One more point - in a healthy marriage I would expect a husband to be a bit more aware of the needs of his wife who has a medical condition. Perhaps you should have a conversation with him on that.

rikkejohnsenrij · January 2018

here are some simple tips (i'm a snackaholic too...)
1: make a meal plan and shop once a week...using a grocery list. It's ok to buy some snacks lake a bag of chips or a piece of chokolate...it's your snack for the whole week

2: if your husband cooks eat what he makes..and add salat/greens on the side so you use the plate model TonyB0588 suggested

3: keep HEALTHY snacks close..and hide the unhealthy ones...I pack 2-3 pieces of fruit and some almonds every day for snacks in case I get hungry

4: personally I try not to shop when hungry...it always makes me buy more crackers/chips/cake...if I shop while thirsty I buy extra fruit and vegetables...but that may just be me

kimsliselle · January 2018

Great insight! Thank you! I splurged/fell off the wagon, call it whatever. We went out to eat and I FEEL like I ate healthy....fish taco with black beans, spinach, and guac...then the chips they serve with it and small amount of salsa. Water to drink. Lost it at the movie theater, because you can't watch a movie without popcorn (no extra butter) and a small coke that was like the size of a small country.....UGH. Guess I'm not eating dinner. Really don't feel like it anyway....

jgnatca · January 2018

@kimsliselle I suggest you log your meal in to MFP today to see what those calories look like. That will help you with future choices.

kimsliselle · January 2018

They look like crap, best I could judge. Not every choice is in there. I knew it was going to be bad. Calorie wise, if I don't eat tonight, I'll be ok according the MFP. But it's probably not accurate because they can't include EVERY food combo out there.

BUT as my loving hubby said, compare what I ate today with what I NORMALLY eat, and I'm still coming out on top.

amyepdx · January 2018

All of those things are in the database. It would really be good practice to log rather than do another “start over”.

kshama2001 · January 2018

kimsliselle wrote: »

I am attempting (AGAIN) to eat healthier. I NEED to lose weight to help my blood pressure.

What exactly does eating healthy look like? I don't have a fortune to spend on organic foods, although I would prefer them. I actually do love fish, but I love my red meat and pork too.

So, what does eating healthy LOOK like? Meaning, how do I shop when I'm trying to improve my diet? Not necessarily go on a diet, but in general just improve my eating habits? I'm a junk food junkie and a snackaholic, and I don't want to deprive myself of food.

What does eating healthy look like when you're the only one in a marriage that wants to change it? When I'm not the one cooking, and he's spent all day making something, how do I incorporate that into my daily diet?

My OH made us tuna melts tonight. I had broccoli with mine; he had fritos. I had half the cheese he did. We both ended up with the amount of calories appropriate for ourselves.

I find I snack less when:
1. I exercise at lunchtime
2. Eat more protein and less carbs than I did before I started paying attention
3. Get good sleep

I use EWG's Dirty Dozen as a rough guide for what foods to buy organic or local. I grow my own strawberries and kale, among other things. (Mentioning strawberries as they were the crop with the most pesticides and kale because it does take effort to grow organically due to the pesky cabbage worm.) Potatoes I get locally cuz the farmers here don't use the practices discussed in Playing God in the Garden.

kimsliselle · January 2018

I entered my food choices in the log today. I "guesstimated" which ones to use from the options listed.

Fitnessmom82 · January 2018

My version of eating healthy is low carb, lots and lots of veggies, baked or grilled chicken, not a ton of red meat. I avoid processed food as much as possible and only indulge in sweets occasionally. I don't feel restricted eating this way, and it doesn't cost a lot. If I'm making something super heavy for the family then I'll take out a portion of whatever the meat is and have that with veggies. Or if it's not possible I'll eat a big bowl of quinoa with veggies. I call it my version of healthy because everything is really individual. This way of eating does not work for my husband. He likes his carbs and feels drained when he eats like I do.
Just try to make sensible choices when shopping and watch your portion sizes!

wefts · January 2018

what is healthy eating ? depends on your goals . for me I wanted to loose weight, lower my blood pressure , keep my blood sugar in check and get more fit increase . So I am setting my goals on higher fiber and minerals , and foods that are low calorie and high nutrient and allow for occasional splurges . my husband does not want to go along on this journey . so our meals share similar elements, but I add more salads and veggies , I mix in lentils, chick peas black beans, and kale to my brown rice He does not . I eat smaller portions of the starch and meat .and big servings of the vegetables with little or no butter, he has things like pretzels and peanut butter, chips or hot dogs for snacks, I have humus on romaine , dried fruit , roasted pumpkin seeds, dates , figs , dark chocolate, cheese with a few whole grain crackers or a low cal high fiber bread. my best help to stay on track has been a morning fiber and fruit or veggie smoothie and fiber rich veggies and home made low cal soups for when you just need a warm snack but want a healthy one. I also try not to have my trigger foods around too much home made stuffing or mashed potatoes cause me to over eat so I avoid them or make just enough for that meal 2 servings for hubby and one for me . you have to look at what will make it fit your goals .

rikkejohnsenrij · January 2018

Another of the healthy switches I made was to exchange almost all sugary drinks with mineral water / mineral water with lemon...now I only drink calories when I drink alcohol or hot cocoa....it took about a month, then we as a family went from 4-6 liters of coca cola etc each week to 1-1½

AnvilHead · January 2018

"Eating healthy" to me looks like eating a varied, balanced diet which contains all the necessary micro- and macronutrients, with all things (including treats) in the appropriate dosages and proper context within the diet.

It also looks like not arbitrarily excluding foods or entire food groups from my diet based upon woo, fearmongering or pseudoscience. It also looks like not taking unnecessary/useless "supplements" based upon advertising hype, fraud and lies.

carolinapassos · January 2018

Vegetables, fruits, whole grains, legumes and small amounts of nuts and seeds. Low sodium, low added sugar, low saturated fats.

Orphia · January 2018

kimsliselle · January 2018

I really like this one! Thank you!

kimsliselle · January 2018

Well, for the week, I've been watching WHAT I eat and HOW MUCH of it I put on my plate. According to the log, I've gone over my caloric intake about half the time, but in real life, I've been careful for the most part to eat LESS than my usual amount. Tonight at Olive Garden for example, I ate half the appetizer and a small portion of salad, half a breadstick and half my dinner. Normally, I would eat double that and still want dessert.

Granted between OG and Waffle House breakfast, I am not eating dinner tonight, but right now, I'm full and happy about the choices I've made this week.

WinoGelato · January 2018

kimsliselle wrote: »

Well, for the week, I've been watching WHAT I eat and HOW MUCH of it I put on my plate. According to the log, I've gone over my caloric intake about half the time, but in real life, I've been careful for the most part to eat LESS than my usual amount. Tonight at Olive Garden for example, I ate half the appetizer and a small portion of salad, half a breadstick and half my dinner. Normally, I would eat double that and still want dessert. Granted between OG and Waffle House breakfast, I am not eating dinner tonight, but right now, I'm full and happy about the choices I've made this week.

That's a great start! Small sustainable changes, especially when you don't drastically overhaul your diet cutting out all the foods you love or trying to never eat at a restaurant again- are likely to yield good results that you can stick with. Congrats!

What does eating healthy look like?

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