Eat more move less....food ideas...

RedfordML

I hear people say they don't eat carbs, cereals for breakfast etc. What foods do you eat for breakfast, lunch and dinner etc? What 'snacks' do you eat?


2016 is going to be my year of losing the weight gained, (I said this for the last few years but mentally I am in a better place with it..)


Any ideas would be great? My current routine means, mornings a rush to get to work, so a quick bowl of cereal and then I have about 5 minutes to prepare a lunch, currently have uncle bens rice with meat - quick and convenient. In need ideas for dinner too...


Thanks for reading...


#chubclub

stephen77

Find food that you find filling.

People often get hunger mixed up with appetite.

Find the foods that decrease your appetite.

Try and eat lots of low kcal bulky food like salads (lettuce, tomato, peppers, celery, cucumber etc), non starchy fibrous veggies like broccoli, Brussels, cabbage etc
These can fill you up while providing lots of healthy nutrients but low in kcals.

RedfordML

I want to compile a meal plan:


Breakfast


Lunch


Dinner


What fruits are good options? Bananas ok? I don't have a physical job, so am sat down 70-80% of my day!

jenniewb

I wouldn't advocate this, but I really find it hard to eat first thing, I find I'm least hungry first thing and seem to get hungrier as the day goes on. I resent eating when I don't feel hungry because food just doesn't taste good and I can end up feeling a bit nauseas.
But I do strongly believe that breakfast is important and will try to consume something to prevent a very strong hunger which is impossible to work with.

So first thing I'll have a latte or very milky coffee or very milky tea. If I can tolerate it; I'll have two (but the second will be decaf). I usually find this works for me.

My mum is the same (doesn't like breakfast as she isn't hungry) and makes smoothies with her Nutri-Bullet for breakfast. It seems to work for her as she's had the Nutri-Bullet for about 3 months now and still uses it every day.

jenniewb

RedfordML wrote: »

I want to compile a meal plan:


Breakfast


Lunch


Dinner


What fruits are good options? Bananas ok? I don't have a physical job, so am sat down 70-80% of my day!

I was always told (but a registered dietitian) that the current advice is around (very roughly) 30% shared between carbs, protein and vegetables/fruit.
Fats are important and try to veer towards unsaturated natural fats rather than man made saturated types but you don't really need to look for them as they tend to be added to your protein if you are eating a balanced diet. Eggs (egg yoke) red meat, nuts and oily fish for example are all types of fat within your protein. The best rough estimate for protein is to consume a similar volume of a deck of cards per meal.


Carbs are required, by all means cut back so you are not eating an unbalanced diet (it's easy to find 50% of your meal is carbs rather than 30%). There are healthier types of carbs, eg complex carbs (rather than simple or refined carbs). Complex carbs are things like wholegrain rice, multigrain break, wholegrain pasta. Be wary of carbs described simply as "brown" as in some cases all the manufacturer has done is add caramel colouring rather than using the whole of a grain. It's the roughage which is important here rather than the colour.


Vegetables and fruit; try to pick 5 different types per day. The idea is a "rainbow of colours" so try to make sure the types are not only different from each other but also different colours if you can, but don't berate yourself if it's just not possible or if you find it difficult because you can't stand what you are eating; you eat to live not live to eat.


Make sure also that you are drinking enough fluids. It sounds pretty obvious but even for seated jobs or people who don't get to move around so much, if you are not drinking enough quite simply your body wont be working as well and this includes it's ability to utilise the nutrients from your food and even being able to process toxins properly. It is so hard to work out what is the correct amount as some foods have liquids in them (eg soups, smoothies, even some fruits which are very juicy) but with added salt or if a room is overheated and you sweat more or lose water through your breath...(it all adds up) so try to pay attention to how you feel rather than forcing down 8 tall glasses a day. One idea which works for some who dislike drinking water is to drink a glass of water before each meal and add another 2-3 between meals then to add any more where you feel you are thirsty. Once you get in to a pattern, it does get easier to do.


Keep a food diary and understand whatever you try is a work in progress and that you can change it if it doesn't work for you but also give things a try for at least a week or two before giving it up for something else because everything new will feel wrong at first.


If you are not in a job which is very physical and you spend a lot of time sitting down it makes things feel a bit harder as moving around can do a lot for your appetite, your sleep and even your stress levels. It can feel difficult to exercise when you hate exercise or just don't have any need for it as your job is seated and you are not part of a gym/sports club but it can make such a difference. It may not be the "optimal amount" but if you can just add a good 30-45 mins of walking a day to what you are currently doing you will feel the difference in your ability to eat better and that normally has a knock on effect to your weight and your mental space.


Don't try to change everything all at once because it's difficult to implement any change let alone everything all at once. Pick and choose what you change, write a plan and change things bit by bit one or a few at a time. Keep it in a diary and when you feel ok move on to more things.

[Deleted User]

There`s only one breakfast everyone should have, no question,..its porridge, pref 50/50 water with added wheatbran and unsweetened almond milk.Lunch is a one egg omlet with a wholemeal chappati, evening meal choose from a brown rice stir fry, bean or lentil home made curry with a home made wholemeal chappatti. No snacks or puddings.Maybe a banana or apple , half at time though as they are very high carb fruits..Absolutely no silly fruit juices or smoothies ..welcome to the world of a diabetic.

edward131

There's nothing better than doing something positive for your health , first thing in the morning.

Credit-Crunched

Breakfast -

Choose from the following
Porridge with greek yoghurt and berries
Or Eggs

Lunch

Chicken / Tuna / Smoked Mackerel /Fish / Steak with salad and a quinoa or cous cous topping

Dinner

Sweet potato, caluiflower rice (googel it) quinoa
Chilli, Chicken, Fish, etc
Brocolli, Cauliflower, Spinach, Kale

Snacks
Dried fruit, billtong, nuts, rice cakes

All starting points, and it is easy to find nice healthy alternatives to the above combinations

I recommend lots of water and portion control

stephen77

Credit-Crunched wrote: »

Breakfast -

Choose from the following
Porridge with greek yoghurt and berries
Or Eggs

Lunch

Chicken / Tuna / Smoked Mackerel /Fish / Steak with salad and a quinoa or cous cous topping

Dinner

Sweet potato, caluiflower rice (googel it) quinoa
Chilli, Chicken, Fish, etc
Brocolli, Cauliflower, Spinach, Kale

Snacks
Dried fruit, billtong, nuts, rice cakes

All starting points, and it is easy to find nice healthy alternatives to the above combinations

I recommend lots of water and portion control

I would say go with this. Its a good starting point. Then review in a few months.

trolleyrun

Baked omelettes are great for a bean and go breakfast. You can make a batch and freeze some and put some in the fridge as they keep for a couple of days. You don't need cutlery and you can microwave them for 30 seconds if you fancy something hot.

Feral_Moon

I usually have eggs for breakfast. Great source of protein and natural fat that keeps you feeling full and less likely to be reaching into the biscuit tin mid-morning.

Lunch usually comprises a bowl of home made soup (contains at least 3 of my 5 veggies a day) along a chunk of crusty bread. Plus maybe an apple or handful of berries (tree fruit contain less sugar).

Dinner can be anything from steak/chicken/fish with salad/veg and potato (sweet or normal, baked, mashed or chipped in the Actifry) to curry & rice, pasta bolognese, chilli & rice, chicken fajitas, shepherds pie and lots more besides.

I eat a wide range of food but it is all home cooked (nothing processed) and portion size is controlled. I think this is key here. If you eat the right types of foods and make sure our meals are balanced then you shouldn't feel the need to snack between meals.

Avoid all fruit juices, sugary sodas and diet drinks, ESPECIALLY diet drinks! As they make the body crave more sugar. Stick to water, green teas, black coffee etc.