Healthy Foods - help from the 'experts' please :)
blazeybug87
Posts: 226 Member
Hi,
I am reading about a lot of people who are under their calorie intake but eating to what they feel is their body limit.
Have you got any suggestions on how to make small changes to bump up calories without being seen as 'unhealthy'?
Lets say that I had a bowl of muesli for breakfast with a boiled egg sandwich on wholemeal bread for lunch and then grilled chicken with rice and veg for dinner... I still have 500 more cals to eat due to my exercise but am fairly full. In my daft head I would probably eat something high in calories that is still not good for me...let's say cake or crisps, quick calories that are not too filling.... which is just not healthy...but being new to this I am struggling to fill up on high calorie foods that are still going to do my body some good due to my lack of knowledge.
Any suggestions?
BTW - I'd really appreciate polite constructive advice. I am not asking just on my own behalf and don't need the whole 'you're not eating enough' rant. I am aware that my cal consumption is on the low side hence the post in the first place. I just see a lot of people posting this same type of thing and getting ranted at and hopefully some clarification and guidance will help us all out, instead of flaming us for our efforts and making us feel like crap :happy:
It's really good that so many people have so much knowledge but I think it's very easy to forget that somewhere like MFP can be very intimidating to someone who has led an unhealthy unactive life and is trying to take the first steps to change.
Thanks
I am reading about a lot of people who are under their calorie intake but eating to what they feel is their body limit.
Have you got any suggestions on how to make small changes to bump up calories without being seen as 'unhealthy'?
Lets say that I had a bowl of muesli for breakfast with a boiled egg sandwich on wholemeal bread for lunch and then grilled chicken with rice and veg for dinner... I still have 500 more cals to eat due to my exercise but am fairly full. In my daft head I would probably eat something high in calories that is still not good for me...let's say cake or crisps, quick calories that are not too filling.... which is just not healthy...but being new to this I am struggling to fill up on high calorie foods that are still going to do my body some good due to my lack of knowledge.
Any suggestions?
BTW - I'd really appreciate polite constructive advice. I am not asking just on my own behalf and don't need the whole 'you're not eating enough' rant. I am aware that my cal consumption is on the low side hence the post in the first place. I just see a lot of people posting this same type of thing and getting ranted at and hopefully some clarification and guidance will help us all out, instead of flaming us for our efforts and making us feel like crap :happy:
It's really good that so many people have so much knowledge but I think it's very easy to forget that somewhere like MFP can be very intimidating to someone who has led an unhealthy unactive life and is trying to take the first steps to change.
Thanks
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Replies
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Thanks for posting this. I am interested in the answers you receive. I am I'm the same boat. I am eating about half my exercise calories back and I am still struggling to make myself eat more. I am eating as clean as possible so I am looking for those healthy options just like you. Good luck!0
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Maybe some yoghurt and fruit with your muesli? Add some more toppings to your sandwhich at lunch etc?0
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Me too - I find myself stuck on some of my swimming days where I have 500 calories left
but have maxed out on sugar and protein already.
Which leaves me scratching my head for healthy food that consists of Carbs, Fats and Sodium.....EEP!!
I've ended up going for things like raw Almonds, nairns oatcakes, salad rollups (put salad in lettuce leaf, roll and eat).
But as long as I'm meeting my minimum allocation I tend not to stress it too much.
If I'm not hungry I'm not eating beyond my 1200 calories - regardless of what is left.0 -
There is no such thing as a "healthy food". Toxicity depends solely on quantity/potency and not on identity. Eat whatever foods achieve your macro, micronutrient, and calorie goals...now, the tricky part is figuring these out in the first place.
I follow "if it fits your macros" (iifym) and pretty much have to eat mostly "healthy foods" but have plenty flexibility each day to include a few not-so healthy foods like wine, cheese, etc. This keeps me sane and really emphasizes portion control0 -
There is no such thing as a "healthy food". Toxicity depends solely on quantity/potency and not on identity. Eat whatever foods achieve your macro, micronutrient, and calorie goals...now, the tricky part is figuring these out in the first place.
I follow "if it fits your macros" (iifym) and pretty much have to eat mostly "healthy foods" but have plenty flexibility each day to include a few not-so healthy foods like wine, cheese, etc. This keeps me sane and really emphasizes portion control
Many thanks for this.
Little confused though...surely if there is no such thing as a healthy food then there is no such thing as an 'unhealthy' food, which seems a little baffling as we are told 'eat healthy' and 'fast food is unhealthy' from so many sources. I appreciate that all foods are neither here nor there when eaten in moderation but it's still a slightly confusing message when you are bombarded with healthy v unhealthy constantly.... errr did that make any sense at all? :laugh:0 -
Just eat lean meats, fruits and veggies, nuts, whole grains and low fat dairy. It is better to eat to goal than not.
And even eating a cheeseburger beats the self-sabotage of high deficits and stifled metabolism.
Just do it. It's simple.
Good luck to you:flowerforyou:0 -
I would try adding avocado to the sandwich and veggies in the dinner could include sweet potato. Or saute your veggies in olive oil or something with salt/pepper will make it even more tasty....:)0
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People have such vastly different ideas of what foods are healthy, it's not really worth your time worrying about "being seen to be" healthy. Read around about nutrition and work out what your priorities are. For example, a lot of people trying to lose weight stay away from fat, but they don't really know why. More and more experts are saying now that fats really aren't bad for you. Likewise, lots of people go low-carb because they've heard it's the right thing to do, but they haven't really investigated why, or whether that's appropriate for them. People say fast food is unhealthy - but why? Some are bothered by the fact it's processed, others that it's high in calories for the amount of food, others that you might not be getting a good balance of macronutrients. Work out what's important for you. Like you say, we are bombarded with conflicting messages about food, so try to keep it simple, at least to start with. Try things out, and you can always make more changes later. For example, at the moment, I'm trying to get plenty of protein and fibre, and not too much sugar. Someone else's priority may be eating all organic food, or less meat, or lower sodium. Trying to change everything at once would probably leave me baffled and demotivated.
As for increasing your calories when you don't feel like eating - try going for foods that are calorie-dense. That doesn't mean you have to have things full of sugar and salt. Fat is higher in cals than carbs or protein, and you can easily add more fat to your diet. Cook with olive oil, add a bit of real butter to your sandwich, have an extra egg, choose full-fat products rather than low fat ones, eat seeds and nuts, avocados etc.0 -
From what I have learnt adding good fats can really help up your calories. With your muslie (or oatmeal) add a tablespoon of chia seeds and maybe a tablespoons of sunflower or pumpkin seeds (or a mix of them both.) Add 10-20 almonds to your lunch and maybe half an avocado to dinner. A splash of olive oil in your salad. Good old peanut butter. A glass of good quality juice (though it will up your carbs)
Meg0 -
People have such vastly different ideas of what foods are healthy, it's not really worth your time worrying about "being seen to be" healthy. Read around about nutrition and work out what your priorities are. For example, a lot of people trying to lose weight stay away from fat, but they don't really know why. More and more experts are saying now that fats really aren't bad for you. Likewise, lots of people go low-carb because they've heard it's the right thing to do, but they haven't really investigated why, or whether that's appropriate for them. People say fast food is unhealthy - but why? Some are bothered by the fact it's processed, others that it's high in calories for the amount of food, others that you might not be getting a good balance of macronutrients. Work out what's important for you. Like you say, we are bombarded with conflicting messages about food, so try to keep it simple, at least to start with. Try things out, and you can always make more changes later. For example, at the moment, I'm trying to get plenty of protein and fibre, and not too much sugar. Someone else's priority may be eating all organic food, or less meat, or lower sodium. Trying to change everything at once would probably leave me baffled and demotivated.
As for increasing your calories when you don't feel like eating - try going for foods that are calorie-dense. That doesn't mean you have to have things full of sugar and salt. Fat is higher in cals than carbs or protein, and you can easily add more fat to your diet. Cook with olive oil, add a bit of real butter to your sandwich, have an extra egg, choose full-fat products rather than low fat ones, eat seeds and nuts, avocados etc.
Many thanks
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From what I have learnt adding good fats can really help up your calories. With your muslie (or oatmeal) add a tablespoon of chia seeds and maybe a tablespoons of sunflower or pumpkin seeds (or a mix of them both.) Add 10-20 almonds to your lunch and maybe half an avocado to dinner. A splash of olive oil in your salad. Good old peanut butter. A glass of good quality juice (though it will up your carbs)
Meg
Ahhhh peanut butter *drools*.... see? That's something I wouldn't have thought of as to me it doesn't SEEM healthy enough. Pah!0 -
Not great in vast amounts but a little doesn't hurt if it fits your day, plus there is apparently a brand of healthy PB called PB2, which is much better for you. http://bellplantation.com/ (never tried it though!)From what I have learnt adding good fats can really help up your calories. With your muslie (or oatmeal) add a tablespoon of chia seeds and maybe a tablespoons of sunflower or pumpkin seeds (or a mix of them both.) Add 10-20 almonds to your lunch and maybe half an avocado to dinner. A splash of olive oil in your salad. Good old peanut butter. A glass of good quality juice (though it will up your carbs)
Meg
Ahhhh peanut butter *drools*.... see? That's something I wouldn't have thought of as to me it doesn't SEEM healthy enough. Pah!0 -
Add snacks in between meals if you are not eating them already! Don't worry about your sugars to much of they are coming from natural foods.
Apple (I like an ounce of low fat cheese with my apple, sometimes a cheese stick)
Banana ( a good size banana can be as many as 110 calories)
Greek yogurt, no fat
Hard boiled eggs
Handful of almonds or another nut ( people also complain about using this as a suggestion because of allergies. Thread about this yesterday too. So, if your allergic, please do not eat the nuts :laugh: )
Peanut butter ( try one that is more natural with no hydrogenated oils)
Avocado is good fats although I can't stand it myself. I'm trying to like it..... *sigh*
If you feel full, certainly don't push it and eat just to eat but definitely tr for a nice variety of foods and. Try to meet your goals for the day. It's a work in progress always! Good Luck 0 -
you look like you could use a snack I've never been able to just eat three meals, I'm a snacker! my usual day is:
400-ish calorie breakfast (today its scrambled eggs with salsa & cheese, a "coffee": coffee, almond milk, protein powder, flax oil & coconut oil blended up and sweetened with stevia)
200-ish calorie snack (usually nuts, piece of fruit or energy bar, today its a cilf engergy bar)
500-ish calorie lunch (I eat my biggest meal at lunch!) today its coconut crusted chicken breast with asparagus & spicy peanut sauce
100-ish calorie snack: today its an orange
400-ish calorie dinner: today its shrimp stirfry
200-ish calorie protein shake after my workout
I also drink coffee & tea ALLLLLL day long
when I need to up my cals at the end of the day I usually make a smoothie with peanut butter, protein powder, cocoa powder, banana & almond milk. like a chocolate milkshake!
also I tend to go for the whole week approach to my calories, I know I eat more on the weekends so if I'm under by 100-200 during the week I chalk it up as calories in the bank for an extra beer on Saturday night, rather than trying to be super strict about keeping my calories to a net 1650 each day. This method is working for me at least!
edited to add: my diet is generally fairly low in simple carbs like breads & pastas and higher in good fats like olive oil, peanut butter & coconut oil, this method works well for me but you may have to tweak it a little for yourself!0 -
There is no such thing as a "healthy food". Toxicity depends solely on quantity/potency and not on identity. Eat whatever foods achieve your macro, micronutrient, and calorie goals...now, the tricky part is figuring these out in the first place.
I follow "if it fits your macros" (iifym) and pretty much have to eat mostly "healthy foods" but have plenty flexibility each day to include a few not-so healthy foods like wine, cheese, etc. This keeps me sane and really emphasizes portion control
She was asking for food ideas not another lecture. Maybe to you there are no healthy foods but to us apparently uneducated peons there ARE healthy food and foods that are not healthy. Furthermore, I'm pretty sure it is understood what is meant when the word healthy is paired with the word food.
OP - I feel for you coming to the forums ( yesterday included because I saw you pop in on an argumentative thread) and seeing all kinds of condescending types of 'makes you feel small and uneducated' posts. It is not ALWAYS like that. There are MANY varying opinions on here as you have already seen. That being said, I have a most wonderful group of friends who are patient and kind and answer my questions and encourage and support me! I am glad to see yesterday did not deter you from asking a question!0 -
Ahhhh peanut butter *drools*.... see? That's something I wouldn't have thought of as to me it doesn't SEEM healthy enough. Pah!
Oh yeah. If there's ever a time you need to up your cals nice and quick a couple spoonfuls of peanut butter always does the trick. I also keep a bag of almonds around for snacking if I need. Don't go crazy, but don't ever be afraid to eat something. You don't have to starve yourself or eat only lettuce to do this.0 -
Maybe drink a yoghurt smoothie or some juice.
Peanut butter on something (toast, crispbread, apple, celery, whatever).
Protein shakes, if you are so inclined.
Some nuts and seeds (almonds and pumpkin seeds are my personal favourites).
And when you fancy it, just treat yourself to something naughty with the calories. You're working hard and being sensible, there's no harm in treating yourself with a tasty bit of cake or something for dessert.0 -
you look like you could use a snack I've never been able to just eat three meals, I'm a snacker! my usual day is:
400-ish calorie breakfast (today its scrambled eggs with salsa & cheese, a "coffee": coffee, almond milk, protein powder, flax oil & coconut oil blended up and sweetened with stevia)
200-ish calorie snack (usually nuts, piece of fruit or energy bar, today its a cilf engergy bar)
500-ish calorie lunch (I eat my biggest meal at lunch!) today its coconut crusted chicken breast with asparagus & spicy peanut sauce
100-ish calorie snack: today its an orange
400-ish calorie dinner: today its shrimp stirfry
200-ish calorie protein shake after my workout
I also drink coffee & tea ALLLLLL day long
when I need to up my cals at the end of the day I usually make a smoothie with peanut butter, protein powder, cocoa powder, banana & almond milk. like a chocolate milkshake!
also I tend to go for the whole week approach to my calories, I know I eat more on the weekends so if I'm under by 100-200 during the week I chalk it up as calories in the bank for an extra beer on Saturday night, rather than trying to be super strict about keeping my calories to a net 1650 each day. This method is working for me at least!
edited to add: my diet is generally fairly low in simple carbs like breads & pastas and higher in good fats like olive oil, peanut butter & coconut oil, this method works well for me but you may have to tweak it a little for yourself!
PMSL - I am used to people saying 'dayum you look like you've had to many snacks!' so it's nice to hear the opposite :happy:0 -
There is no such thing as a "healthy food". Toxicity depends solely on quantity/potency and not on identity. Eat whatever foods achieve your macro, micronutrient, and calorie goals...now, the tricky part is figuring these out in the first place.
I follow "if it fits your macros" (iifym) and pretty much have to eat mostly "healthy foods" but have plenty flexibility each day to include a few not-so healthy foods like wine, cheese, etc. This keeps me sane and really emphasizes portion control
She was asking for food ideas not another lecture. Maybe to you there are no healthy foods but to us apparently uneducated peons there ARE healthy food and foods that are not healthy. Furthermore, I'm pretty sure it is understood what is meant when the word healthy is paired with the word food.
OP - I feel for you coming to the forums ( yesterday included because I saw you pop in on an argumentative thread) and seeing all kinds of condescending types of 'makes you feel small and uneducated' posts. It is not ALWAYS like that. There are MANY varying opinions on here as you have already seen. That being said, I have a most wonderful group of friends who are patient and kind and answer my questions and encourage and support me! I am glad to see yesterday did not deter you from asking a question!
LOL Thanks - although which one yesterday? Every post I've ever commented on seems to have an argument in there somewhere so it's pretty hard to narrow down :happy:0 -
Perhaps add something to your lunch such as an avocado with prawns, sun dried tomatoes and fresh basil, then in the evening you could have some low fat cheese and fruit to pick on. Or houmous with breadsticks or veggie sticks, or some Greek yoghurt with honey and walnuts if you like sweet things.... oh I could go on for hours, lol! :laugh:
Oh yeah, toast a few nuts like cashews in a dry pan and stir through your rice with your evening meal, adds a different texture :drinker:0 -
I would eat a handful nuts.0
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I chop up some fruits and cover them with yogurt, or have some mixed nuts and dried fruits. Sometimes I might have a mini salad, or (daft as it sounds) mix some tuna and sweetcorn up and just snack on that - I'm generally a really savoury person so it's not 'weird' for me. Oh, and protein shakes. Brill for a) upping protein and b) bringing your calories up - always a good choice at the end of the day 0
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I didn't read all replies, so I apologize if this is repetitive. It sounds like you could use more healthy fats in your diet: tree nuts, avocados, olives, healthy oils such as olive, flaxseed, and salmon. Because they are fat, they add up in calories quickly, but your body really does need them. Almond or cashew butter is a quick, easy way to add a couple hundred calories--just get a big spoonful. A handful of almonds or pecans. Half an avocado with a homemade Italitan dressing in the pit cavity. Fat is an important nutrient, you just need to use the ones that are good for your body. So try adding some of those types of snacks to your diet. You will probably find you have more energy as a result, too. I know I did!0
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Ahhhh peanut butter *drools*.... see? That's something I wouldn't have thought of as to me it doesn't SEEM healthy enough. Pah!
Oh yeah. If there's ever a time you need to up your cals nice and quick a couple spoonfuls of peanut butter always does the trick. I also keep a bag of almonds around for snacking if I need. Don't go crazy, but don't ever be afraid to eat something. You don't have to starve yourself or eat only lettuce to do this.
I love it when i have extra cals left over in after dinner. My go to is a Granny Smith apple and two or even three tablespoons of peanut butter as my evening snack. It also keeps me full and satisfied so that i am not starving when i wake up.0 -
Ok, just eat foods with balanced ratios of the 3 macros but in reasonable quantities. Single food items that are balanced: low/full fat cottage cheese, yogurt, milk, etc. These are simple for achieving good ratios, I just prefer mixing and matching foods for more variety (and because balanced foods tend to be dairy, which I can't eat in adequate amounts).There is no such thing as a "healthy food". Toxicity depends solely on quantity/potency and not on identity. Eat whatever foods achieve your macro, micronutrient, and calorie goals...now, the tricky part is figuring these out in the first place.
I follow "if it fits your macros" (iifym) and pretty much have to eat mostly "healthy foods" but have plenty flexibility each day to include a few not-so healthy foods like wine, cheese, etc. This keeps me sane and really emphasizes portion control
She was asking for food ideas not another lecture. Maybe to you there are no healthy foods but to us apparently uneducated peons there ARE healthy food and foods that are not healthy. Furthermore, I'm pretty sure it is understood what is meant when the word healthy is paired with the word food.
OP - I feel for you coming to the forums ( yesterday included because I saw you pop in on an argumentative thread) and seeing all kinds of condescending types of 'makes you feel small and uneducated' posts. It is not ALWAYS like that. There are MANY varying opinions on here as you have already seen. That being said, I have a most wonderful group of friends who are patient and kind and answer my questions and encourage and support me! I am glad to see yesterday did not deter you from asking a question!0 -
I have a super hard time staying over 1200 calories, and there are two things I use mainly to get me "over the hump". #1, I plan in advance. I log my whole day in the morning, and try to stay close to it. If it changes, I just change the log. I can't always get the 2nd snack in.
Peanut butter - 190 calories for 2 tablespoons (this saved me on many, many days)
Almonds - 92 calories in 20 almonds (this is almost always my twice a day snack)
Walnuts - 90 calories in 10 walnuts
Hope this helps a little 0 -
It really depends what you're under on, macro-wise. If you need more fats and fibre, you could fry some vegetables in olive oil. If you need more protein, go for a handful of nuts.
If you are drastically under your calorie count each day and still feel satisfied, however, I'd suggest investing in some way of measuring your portions if you don't have one already, just to double-check that what you're logging and what you're eating are a match. It'd be a pleasant surprise to find out you're already getting what you need, and probably better for you than just forcing yourself to eat because you need to meet a number.0 -
It really depends what you're under on, macro-wise. If you need more fats and fibre, you could fry some vegetables in olive oil. If you need more protein, go for a handful of nuts.
If you are drastically under your calorie count each day and still feel satisfied, however, I'd suggest investing in some way of measuring your portions if you don't have one already, just to double-check that what you're logging and what you're eating are a match. It'd be a pleasant surprise to find out you're already getting what you need, and probably better for you than just forcing yourself to eat because you need to meet a number.
Agree 100%!!! When I started measuring and weighing everything I realized I was not very good at estimating! I was getting more than I thought!0 -
It really depends what you're under on, macro-wise. If you need more fats and fibre, you could fry some vegetables in olive oil. If you need more protein, go for a handful of nuts.
If you are drastically under your calorie count each day and still feel satisfied, however, I'd suggest investing in some way of measuring your portions if you don't have one already, just to double-check that what you're logging and what you're eating are a match. It'd be a pleasant surprise to find out you're already getting what you need, and probably better for you than just forcing yourself to eat because you need to meet a number.
Agree 100%!!! When I started measuring and weighing everything I realized I was not very good at estimating! I was getting more than I thought!
I'm a bit of a scales freak already lol I weigh absolutely everything! I get slightly obsessed...Oh, and I have the app on my iphone so if I eat on the go I log it there and then so I don't forget0 -
I love it when i have extra cals left over in after dinner. My go to is a Granny Smith apple and two or even three tablespoons of peanut butter as my evening snack. It also keeps me full and satisfied so that i am not starving when i wake up.
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That sounds... different but appealing! Going to try that! Thanks 0
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