Is my diet why i feel tired most days? What am i missing?

heartbreak_star

Frozen fruit and veg ftw - I have all sorts of berries and peppers and things in the freezer

Rice and pasta will have portion sizes on the bag. I usually go with 50-75g depending on how hungry I am!

For jogging, try Zombies Run. I bloody love it.

HBS x

[Deleted User]

WannaBLoaded wrote: »

I have about 500g of chicken breast, no skin on, 500kcal lettuce, tomato, cucumber, onion and a squeeze of lemon. ~250kcal?

In the day i usually have either low fat yogurt for breakfast 114 kcal

today for lunch i had a sweet potato with the skin on ~250kcal? and some chicken 500kcal and some apples 150kcal

What am i doing wrong?

You're not eating enough.

suki1964

You really can't over do the veg, salad, and fruit

Add to the mix, oily fish, lean meat, cheese, eggs. Then add your carbs

The old fashioned way of working out how much to eat of each food group is to mark out a plate. It's back in fashion again http://www.nhs.uk/Livewell/Goodfood/Pages/eatwell-plate.aspx

If you come over to the old style board and give us an idea of cooking skills and who you cook for and your budget I'm sure we will be able to get you on the right track with ideas for quick healthy relatively cheap meals

You can also make an appointment with your GP practice and speak to the practice nurse. S/he will be able to educate you in nutrition

ratrace

WannaBLoaded wrote: »

What is your typical diet then over a day?

Lol ok my goals are diffrent to yours thats because im trying to put on weight (im about 9.5stones slimish but not stick thin) but the weight im trying to put on is quality muscle and keep the body fat to around 15 - 20%, Just joined the gym last month with a mate and its great

So my typical diet is as follows (but i do change it as an when necessary)

Breakfat -
Oats with milk Or (scrambled/boiled eggs about 3)
2 slices of brown bread Or (3 slices of Protien bread)
1 small protien shake only around 250ml with milk + 1 tbs peanut butter

Morning Snack - 1 apple + 1 banana + 2 dates ( or some other fruits)

lunch - Sandwiches of some sort which include protien and carbs ( I always have sarny's that way i dont feel sluggish and actually go to the gym)

Afternoon snack - Weight gainer shake (with milk, ground oats, olive oil, and maybe a 1 or 2 tsb of penaut butter if im low on calories + handfull of nuts these make it easier to drink the sake lol)

dinner - Sweet potatoes/ basmati rice/ wholemeal pasta with chicken/beef (salmon/cod 2 times a week if i can afford it lol) bit of veg for good messure such as carrots, broccoli or any other greens that in the fridge lol

bed - 2x fish oil tabs + 1x vit D tab + 1x glucosamine for joints I always take my supps at night so they work while im asleep

this is not set in stone for me, i may have missed a few things out, I do change things around but this is just a basic type of diet i try to follow it, which is not always easy as im very picky with foods and dont really enjoy cooking as such and just see food for what it is fuel/energy

But this may not work for you as there maybe foods in there that you may not like/diffrent goals, but just to give you an idea really

Like the saying goes "If not now when?"

Good luck Mate

YORKSHIRELASS

ratrace wrote: »

Lol ok my goals are diffrent to yours thats because im trying to put on weight (im about 9.5stones slimish but not stick thin) but the weight im trying to put on is quality muscle and keep the body fat to around 15 - 20%, Just joined the gym last month with a mate and its great

So my typical diet is as follows (but i do change it as an when necessary)

Breakfat -
Oats with milk Or (scrambled/boiled eggs about 3)
2 slices of brown bread Or (3 slices of Protien bread)
1 small protien shake only around 250ml with milk + 1 tbs peanut butter

Morning Snack - 1 apple + 1 banana + 2 dates ( or some other fruits)

lunch - Sandwiches of some sort which include protien and carbs ( I always have sarny's that way i dont feel sluggish and actually go to the gym)

Afternoon snack - Weight gainer shake (with milk, ground oats, olive oil, and maybe a 1 or 2 tsb of penaut butter if im low on calories + handfull of nuts these make it easier to drink the sake lol)

dinner - Sweet potatoes/ basmati rice/ wholemeal pasta with chicken/beef (salmon/cod 2 times a week if i can afford it lol) bit of veg for good messure such as carrots, broccoli or any other greens that in the fridge lol

Miss out the protein shake and afternoon snack and this is pretty much what I eat in a day. I am a 43 yo female, 5ft 4 inches tall and just under 9 stone. I exercise a fair bit and have a big appetite!

I believe in having a sensible, balanced diet. You need to have breakfast to get your system going on a morning. Porridge oats are filling, cheap and healthy. I like a few raisins in mine.

I agree that you dont seem to be eating enough, especially if you are fairly active.

WannaBLoaded

Thanks for the replies, i have realised that i am not eating enough most days.

Today, for example, i was naughty again. I had a mars bar and a bag of crisps for lunch and that was all i had to eat until 8pm.

I just had two beef steaks (due to someone on here saying i need to eat red meat!) which was 300g, half a brown onion, a tomato, half a red pepper and stuffed all of this on to some brown bread sandwich thins.

I looked at the dietry info on the thins and they seem low in fat and relatively healthy but high in salt. Each thin seems to be 7% of your daily salt and i had 4.

I usually make more of an effort for dinner but i was working from 9 until about 5.

Would you guys say 4 sandwich thins is ok to eat? If i am wanting to keep my body fat levels down low.

I would be tempted to make a sandwich thin tuna sandwich to have a work every day as opposed to my current choc and crisps,, but i have next week off work so i will be mostly eating fruit and re discovering jogging again.

Feeling full and healthy at the moment hahha

WannaBLoaded

heartbreak_star wrote: »

Frozen fruit and veg ftw - I have all sorts of berries and peppers and things in the freezer

Rice and pasta will have portion sizes on the bag. I usually go with 50-75g depending on how hungry I am!

For jogging, try Zombies Run. I bloody love it.

HBS x

Don;t have a freezer at the moment, well.. not one that doesn't sound like a generator.

I dare say i am wasting lots of food by not freezing.

How good does a defrosted tomato or cucumber taste? Is the freshness well and truly locked in?

WannaBLoaded

I had some nuts too, cost £2.99 from tesco had them delivered.

Raw seeds and nuts, 250 g, i ate about a quarter of the bag. Nice.

They are 'food doctor' brand.

Nuts seem mega pricey these days.

dixon-bainbridge

WannaBLoaded wrote: »

Thanks for the replies, i have realised that i am not eating enough most days. GOOD, EAT MORE!

Today, for example, i was naughty again. I had a mars bar and a bag of crisps for lunch and that was all i had to eat until 8pm. WHY? IS THIS BECAUSE YOU WANTED THAT OR DID YOU NOT MAKE LUNCH TO TAKE WITH YOU?

I just had two beef steaks (due to someone on here saying i need to eat red meat!) which was 300g, half a brown onion, a tomato, half a red pepper and stuffed all of this on to some brown bread sandwich thins.

I looked at the dietry info on the thins and they seem low in fat and relatively healthy but high in salt. Each thin seems to be 7% of your daily salt and i had 4.

I usually make more of an effort for dinner but i was working from 9 until about 5. SO DO MOST OF US!

Would you guys say 4 sandwich thins is ok to eat? If i am wanting to keep my body fat levels down low. YOU CAN EAT ANYTHING YOU WANT IN MODERATION

I would be tempted to make a sandwich thin tuna sandwich to have a work every day as opposed to my current choc and crisps,, but i have next week off work so i will be mostly eating fruit and re discovering jogging again.

Feeling full and healthy at the moment hahha

You don't seem very organised. If you improved this you may find it easier to stick to. Some suggestions to improve this: meal plan - plan your meals a week in advance, therefore you know what to buy and won't be caught out. If you work 9 to 5 prepare your lunch the night before. I know it's a pain in the !!!!!! but that's life. For dinner, you can make healthy, simple meals in a slow cooker. Put it on before work, ready by the time you get home. Something like salmon and veg or pasta can be cooked in less then 20mins. There really is no excuse.

I also think you are over complicating things in terms of asking what you can or can't eat. Losing weight is all about calories in vs caleries out. Eat at a calorie deficit and you will lose weight (slowly). I would suggest using myfitnesspal or the calorie calculter at ITFYM website to get an estimate of your calorie requirment. Fill those calolries with natural healthy foods (not 'low-fat' junk).

What is a healthy food? Pretty much anything that had a face or grows - fish, red meat, poultry, milk (whole milk is more nutricious then skimmed), fruit, veg, olive oil, eggs, nuts, seeds, beans and pulses etc. You know what, your mars bar and crisps are also ok - in moderation!

Eat a diet rich in the above foods while doing regular exrcise and you will lose weight and feel healthy!

I hope that helps.

fairy_lights

WannaBLoaded wrote: »

I would be tempted to make a sandwich thin tuna sandwich to have a work every day as opposed to my current choc and crisps,, but i have next week off work so i will be mostly eating fruit and re discovering jogging again.

I've been taking sandwich thins to work for my lunch the last few days, they're 100 calories each and I have them with some salad and Philadelphia in, totals around 260 calories, which still wouldn't really be enough food for you. Maybe a couple of sandwich thins with cheese or ham and salad, a handful of nuts and a piece of fruit would be a better lunch.
If you're going to start going running next week then mostly eating fruit isn't a good idea - you'll need to get a good mix of carbs and protein or you'll burn out.