Posted by Random at 5:11pm Jan 9 '09Okay, so this seems to be in popular demand as of late so I'm making this its own thread. This is by no means coming from an expert. I just want to say that now. I have learned a lot of things through other people and I'm just basically compiling all that I've learned here for the benefit of the community. I follow everything here but I'm also kind of psychotic when it comes to this stuff. Just take what you want from it. You don't have to follow every single solitary point. Okay, that's all I have for a disclaimer :P
When starting to eat healthier, you don't have to transition all of your food immediately to the utmost healthiness. I gradually transitioned. I started off with little changes and kept adding more and more until I had basically a full, healthy diet. If you feel really determined you can transition after your next grocery shopping, but it's your choice! Transitioning examples: I used to have peanut butter and jelly every day for lunch. At first I switched the peanut butter to all-natural and then switched the bread from white bread to rye. I know some people may cringe at the thought of that but after transitioning I didn't quite notice much of a difference since I eased into it. If you were wondering, the All Natural Peanut Butter I switched to was by Smuckers. I also use this chunky one but I can't seem to find the jar at the moment *scratches head*.
Another point I'd like to make at least for myself is that whatever I have access to in the dorm or in my house is what I am most tempted to eat. If I have sweet or sugary things in the house, there is temptation. I have eliminated all sweet, unhealthy foods from both environments. It definitely helps a lot. Though I'm not sure how to tackle this completely if you have a child. Maybe someone else can help out here. In both of my environments I always have instant access to a variety of fruits, yogurt, granola, cold cuts, & salads/vegetables. I do this because I noticed when I was at parties etc., if a vegetable or fruit platter was out on a table, I'd devour it completely. So I thought: "If I have easy access to healthy foods, then I'll automatically be choosing these foods over unhealthier choices." Not even having access to these unhealthy choices helps, too :P.
Also, two main foods that can be your best friends while trying to eat healthier are apples and yogurt. The great thing about apples is that they expand in your stomach so if you are hungry then eat an apple and it will make you feel full even if it really wasn't that much. I usually eat 2 or 3 apples if I need to feel full but my diet is a lot more crazy than what you guys are going for. But they definitely do help. A side note is do NOT have an apple before going running or for a work out. It is not beneficial for you in this circumstance. If you want something to eat, I highly recommend bananas! They are healthy and are exactly the right thing to eat before going running or working out. There is an exact chemical explanation for this but I only know that because a friend told me once. I don't have that chemistry backing to explain it to you guys. But just trust me on that one. Additionally yogurt can help you if you are having a hunger craving. It's fairly thick, it's healthy, it's tasty! Yogurt I recommend is Danon's Light & Fit yogurt lineup. The flavors off the top of my head include Blackberry, Raspberry, Strawberry, Strawberry Banana, Peach, and Blueberry. Alternatively there's a Weight Watchers brand of yogurt which I know is quite good as well. I eat massive amounts of yogurt per week. I don't always stick to Light & Fit since I was told not to since it's too low in calories for me. But I just eat that much more. Yogurt is a great food to eat for losing weight as well as for gaining weight.
Another question to ask is do you eat breakfast? Do you eat 3 meals? The best way to go on a diet or eating healthier is to have more than 3 meals a day. Instead of having 3 meals of large portions, it's better to spread that throughout the day. I used to weigh so much less since I had 3 small main meals and then snacked constantly in between. By the time a "main meal" came around, I wasn't all that hungry. It's a good way to tackle hunger and it increases your metabolism. Skipping a meal slows it down. Don't skip breakfast by the way. I know too many people who do. You can make it tasty, healthy, and have it be something more than a cup of coffee or something else to give you a start to a day. My 1st breakfast is always a bowl of oatmeal! It's very tasty! I recommend. If you have some extra money buy some raspberries, blueberries, bananas, grapes, strawberries and/or maybe even a pineapple. I mix a few of these and put them on my oatmeal. It makes for a tasty healthy treat! Kashi has an oatmeal lineup if you're interested. I usually have their Golden Brown Maple flavor. It makes first breakfast probably my favorite meal of the day. On a side note: if oatmeal is not for you, then there are definitely healthy cereal choices. You probably know of a few. When I have 2nd breakfast I sometimes have a bowl full of cereal. Some cereals I suggest are by Kashi and include Crunch! and GOLEAN. Another cereal that I was suggested was FiberONE. Check it out, see what you want to try. If you're a big banana eater, then try a cereal with a fair amount of fiber in it.
For snacks in between meals, I suggest containers of diced fruit! All you need is a refrigerator and a spoon! And you can store them in a closet and it will last quite a while! I can't tell you how many containers I eat in one day. They are so yummy and it's a healthy habit when a snack attack hits. The fruit containers I get are by Del Monte. You can choose what diced fruit you'd like to eat. They have a variety and it's all quite good. I personally eat a lot of their diced peach and diced pineapple fruit containers. I think they also have something called "Fruit Naturals" too. Look around your grocery store and see what you like! You get to pick what you want to eat, obviously. Heh, this is starting to sound like an infomercial for a weight program ._. Also, for granola bars, Kashi has some granola bars to eat. I personally eat Nature Valley's Chewy Trail Mix granola bars like Mixed Berry and Fruit and Nuts along with their 100% Natural lineup of Oats 'N Honey and Peanut Butter.
Each day make sure you get protein, dairy, and your nutrients! For dairy though, do not choose cheese. That sticks in your stomach and it takes a long time to digest. Not the best choice. Also, another great thing to have is celery. You may have heard before but you lose calories from eating it since it is essentially 0 calories. But you can't eat just that for every meal because you need nutrients and such! Peppers are similar. I'm not sure if it's 0 calories like celery but I know it burns more calories to eat them than they give you. I know for sure that for red ones, the net gain for calories is negative, anyhow. Another dish I suggest is fruit salad! It's deliciously delectable and it's very healthy! Mix diced watermelon, blueberries, sliced strawberries and voilà ! You can put whatever you want in! Cantaloupe, honeydew melon, grapes, etc. I also have entire bowls of mandarin orange slices which are quite good in and of themselves. For your protein you can eat nuts or meat. Up to you. I do both and have a protein shake <_<. Nuts are always good! You burn calories cracking them open (especially those dastardly Brazil nuts) and then you get a sweet treat inside. Walnuts, almonds, Brazil nuts, some others. Just don't get those cans of Salted/Roasted Cashews or whatever. That stuff is not too great to say the least. I personally get sick of roasted cashews very easily. For a meat, I suggest grilled chicken. And if you want to gain bulk, grilled chicken! Grilled chicken is tasty AND a white meat (woot!). I have plenty of that and fish. Fish is also a good choice for something to eat for dinner or just for the sake of eating well. Especially salmon. Salmon is OH so tasty if it's cooked right and it's quite healthy to boot. If you get a chance this summer, BBQ a salmon, it's totally worth it if you find a good recipe. If you need one, I may be able to provide. I only cook it off the top of my head and I learned it from someone, but I can ask him if he has some sort of thing written down. If he doesn't, I'll try typing it up off the top of my head. Also as an important side note: trim the fat off your meat! It's unhealthy and it doesn't take that much more effort than slicing the thing. Do it for the betterment of your physical health.
As for what to drink with your meals. Well, I try going for anything with little or no sugar. I had always had fruit juices but now all I drink is a protein shake and most of all, water. It's great. Hydrates you, quenches your thirst, 0 calories, it's good for your body. The only other thing I drink is cranberry juice. If you go for cranberry juice, try getting a low sugar one. A lot of companies put in a ton of sugar. Totally ruins the taste for me, and makes it not as healthy. I'm not as knowledgeable in the drinks category of dieting. So I can't offer too much advice that I know works. I just drink water, as I said.
I'm not sure what else I can put down. Like I said, I'm no expert, I just check the labels and watch what I'm eating for the most part. My diet is just a ton of fruit and vegetables like you wouldn't believe along with a lot of grilled chicken, fish, and grain (especially granola). I know I was recommended some certain kind of cottage cheese too but I'm only putting here what I know so if you guys have questions I can answer them in full. If I forgot anything, please tell me and I may have an answer.
In the meantime, have an enjoyable time eating healthy :D
It's also a good idea not to eat before going to sleep. You want to be active so your food gets digested. I usually don't eat anything past 10 o' clock as that's what I was advised in general even though I go to bed much later sometimes. Usually I have 45-60 minutes between when I last snacked and going to bed.
When starting to eat healthier, you don't have to transition all of your food immediately to the utmost healthiness. I gradually transitioned. I started off with little changes and kept adding more and more until I had basically a full, healthy diet. If you feel really determined you can transition after your next grocery shopping, but it's your choice! Transitioning examples: I used to have peanut butter and jelly every day for lunch. At first I switched the peanut butter to all-natural and then switched the bread from white bread to rye. I know some people may cringe at the thought of that but after transitioning I didn't quite notice much of a difference since I eased into it. If you were wondering, the All Natural Peanut Butter I switched to was by Smuckers. I also use this chunky one but I can't seem to find the jar at the moment *scratches head*.
Another point I'd like to make at least for myself is that whatever I have access to in the dorm or in my house is what I am most tempted to eat. If I have sweet or sugary things in the house, there is temptation. I have eliminated all sweet, unhealthy foods from both environments. It definitely helps a lot. Though I'm not sure how to tackle this completely if you have a child. Maybe someone else can help out here. In both of my environments I always have instant access to a variety of fruits, yogurt, granola, cold cuts, & salads/vegetables. I do this because I noticed when I was at parties etc., if a vegetable or fruit platter was out on a table, I'd devour it completely. So I thought: "If I have easy access to healthy foods, then I'll automatically be choosing these foods over unhealthier choices." Not even having access to these unhealthy choices helps, too :P.
Also, two main foods that can be your best friends while trying to eat healthier are apples and yogurt. The great thing about apples is that they expand in your stomach so if you are hungry then eat an apple and it will make you feel full even if it really wasn't that much. I usually eat 2 or 3 apples if I need to feel full but my diet is a lot more crazy than what you guys are going for. But they definitely do help. A side note is do NOT have an apple before going running or for a work out. It is not beneficial for you in this circumstance. If you want something to eat, I highly recommend bananas! They are healthy and are exactly the right thing to eat before going running or working out. There is an exact chemical explanation for this but I only know that because a friend told me once. I don't have that chemistry backing to explain it to you guys. But just trust me on that one. Additionally yogurt can help you if you are having a hunger craving. It's fairly thick, it's healthy, it's tasty! Yogurt I recommend is Danon's Light & Fit yogurt lineup. The flavors off the top of my head include Blackberry, Raspberry, Strawberry, Strawberry Banana, Peach, and Blueberry. Alternatively there's a Weight Watchers brand of yogurt which I know is quite good as well. I eat massive amounts of yogurt per week. I don't always stick to Light & Fit since I was told not to since it's too low in calories for me. But I just eat that much more. Yogurt is a great food to eat for losing weight as well as for gaining weight.
Another question to ask is do you eat breakfast? Do you eat 3 meals? The best way to go on a diet or eating healthier is to have more than 3 meals a day. Instead of having 3 meals of large portions, it's better to spread that throughout the day. I used to weigh so much less since I had 3 small main meals and then snacked constantly in between. By the time a "main meal" came around, I wasn't all that hungry. It's a good way to tackle hunger and it increases your metabolism. Skipping a meal slows it down. Don't skip breakfast by the way. I know too many people who do. You can make it tasty, healthy, and have it be something more than a cup of coffee or something else to give you a start to a day. My 1st breakfast is always a bowl of oatmeal! It's very tasty! I recommend. If you have some extra money buy some raspberries, blueberries, bananas, grapes, strawberries and/or maybe even a pineapple. I mix a few of these and put them on my oatmeal. It makes for a tasty healthy treat! Kashi has an oatmeal lineup if you're interested. I usually have their Golden Brown Maple flavor. It makes first breakfast probably my favorite meal of the day. On a side note: if oatmeal is not for you, then there are definitely healthy cereal choices. You probably know of a few. When I have 2nd breakfast I sometimes have a bowl full of cereal. Some cereals I suggest are by Kashi and include Crunch! and GOLEAN. Another cereal that I was suggested was FiberONE. Check it out, see what you want to try. If you're a big banana eater, then try a cereal with a fair amount of fiber in it.
For snacks in between meals, I suggest containers of diced fruit! All you need is a refrigerator and a spoon! And you can store them in a closet and it will last quite a while! I can't tell you how many containers I eat in one day. They are so yummy and it's a healthy habit when a snack attack hits. The fruit containers I get are by Del Monte. You can choose what diced fruit you'd like to eat. They have a variety and it's all quite good. I personally eat a lot of their diced peach and diced pineapple fruit containers. I think they also have something called "Fruit Naturals" too. Look around your grocery store and see what you like! You get to pick what you want to eat, obviously. Heh, this is starting to sound like an infomercial for a weight program ._. Also, for granola bars, Kashi has some granola bars to eat. I personally eat Nature Valley's Chewy Trail Mix granola bars like Mixed Berry and Fruit and Nuts along with their 100% Natural lineup of Oats 'N Honey and Peanut Butter.
Each day make sure you get protein, dairy, and your nutrients! For dairy though, do not choose cheese. That sticks in your stomach and it takes a long time to digest. Not the best choice. Also, another great thing to have is celery. You may have heard before but you lose calories from eating it since it is essentially 0 calories. But you can't eat just that for every meal because you need nutrients and such! Peppers are similar. I'm not sure if it's 0 calories like celery but I know it burns more calories to eat them than they give you. I know for sure that for red ones, the net gain for calories is negative, anyhow. Another dish I suggest is fruit salad! It's deliciously delectable and it's very healthy! Mix diced watermelon, blueberries, sliced strawberries and voilà ! You can put whatever you want in! Cantaloupe, honeydew melon, grapes, etc. I also have entire bowls of mandarin orange slices which are quite good in and of themselves. For your protein you can eat nuts or meat. Up to you. I do both and have a protein shake <_<. Nuts are always good! You burn calories cracking them open (especially those dastardly Brazil nuts) and then you get a sweet treat inside. Walnuts, almonds, Brazil nuts, some others. Just don't get those cans of Salted/Roasted Cashews or whatever. That stuff is not too great to say the least. I personally get sick of roasted cashews very easily. For a meat, I suggest grilled chicken. And if you want to gain bulk, grilled chicken! Grilled chicken is tasty AND a white meat (woot!). I have plenty of that and fish. Fish is also a good choice for something to eat for dinner or just for the sake of eating well. Especially salmon. Salmon is OH so tasty if it's cooked right and it's quite healthy to boot. If you get a chance this summer, BBQ a salmon, it's totally worth it if you find a good recipe. If you need one, I may be able to provide. I only cook it off the top of my head and I learned it from someone, but I can ask him if he has some sort of thing written down. If he doesn't, I'll try typing it up off the top of my head. Also as an important side note: trim the fat off your meat! It's unhealthy and it doesn't take that much more effort than slicing the thing. Do it for the betterment of your physical health.
As for what to drink with your meals. Well, I try going for anything with little or no sugar. I had always had fruit juices but now all I drink is a protein shake and most of all, water. It's great. Hydrates you, quenches your thirst, 0 calories, it's good for your body. The only other thing I drink is cranberry juice. If you go for cranberry juice, try getting a low sugar one. A lot of companies put in a ton of sugar. Totally ruins the taste for me, and makes it not as healthy. I'm not as knowledgeable in the drinks category of dieting. So I can't offer too much advice that I know works. I just drink water, as I said.
I'm not sure what else I can put down. Like I said, I'm no expert, I just check the labels and watch what I'm eating for the most part. My diet is just a ton of fruit and vegetables like you wouldn't believe along with a lot of grilled chicken, fish, and grain (especially granola). I know I was recommended some certain kind of cottage cheese too but I'm only putting here what I know so if you guys have questions I can answer them in full. If I forgot anything, please tell me and I may have an answer.
In the meantime, have an enjoyable time eating healthy :D
added on 10:50am Jan 10 '09:
Kind of regret posting this :\. But since I can't undo I'll add one point I forgot:It's also a good idea not to eat before going to sleep. You want to be active so your food gets digested. I usually don't eat anything past 10 o' clock as that's what I was advised in general even though I go to bed much later sometimes. Usually I have 45-60 minutes between when I last snacked and going to bed.
added on 12:21pm Jan 11 '09:
Wish I could edit this; by red peppers I mean green. I'm colorblind so cut me some slack. Foolish mistake, heh :P Thank you [private] for bringing that to my attention