Healthy food advice
Discussion
Hi All,
My diet's not great. I don't eat massive amounts of calories (though a few more than I should) and I run 5k twice a week. Over the last year I started at 163lbs, got down to 143lbs, had a few months "off" over Christmas and now I'm back up to 153. For reference I'm 5' 4" in my big shoes so not wildly over or under weight, but 143 would bring me back into "healthy weight". I also felt better with it. For some reason I feel like I'm doing similar stuff to before but it doesn't seem to be shifting.
I could calorie count, and that's my intention but I also want to improve the nutrition side of things. What foods will keep me feeling full for longer, are there any good recipes, good vitamin/nutrition intake etc.
I'm not a very good cook, but I don't mind having a go. At the moment my diet is very carb/meat/cheese heavy, so if I ONLY calorie count I'll just be eating less of a not-great diet (which wouldn't be the worst thing). I'd like to actively eat healthier foods in a sustainable way with the odd treat, rather than some fad diet I'll drop pounds on then go straight back up when I decide that exclusively snorting rice and eating donkey balls isn't the dinner for me.
Thought this was better placed in the health rather than food section.
Thanks all!
Dan
My diet's not great. I don't eat massive amounts of calories (though a few more than I should) and I run 5k twice a week. Over the last year I started at 163lbs, got down to 143lbs, had a few months "off" over Christmas and now I'm back up to 153. For reference I'm 5' 4" in my big shoes so not wildly over or under weight, but 143 would bring me back into "healthy weight". I also felt better with it. For some reason I feel like I'm doing similar stuff to before but it doesn't seem to be shifting.
I could calorie count, and that's my intention but I also want to improve the nutrition side of things. What foods will keep me feeling full for longer, are there any good recipes, good vitamin/nutrition intake etc.
I'm not a very good cook, but I don't mind having a go. At the moment my diet is very carb/meat/cheese heavy, so if I ONLY calorie count I'll just be eating less of a not-great diet (which wouldn't be the worst thing). I'd like to actively eat healthier foods in a sustainable way with the odd treat, rather than some fad diet I'll drop pounds on then go straight back up when I decide that exclusively snorting rice and eating donkey balls isn't the dinner for me.
Thought this was better placed in the health rather than food section.
Thanks all!
Dan
Badda said:
There s so much awareness of healthy diet out there that I don t think you re really asking what to eat.
What s the actual issue? Don t like healthy food? Appetite too high?
I'd say probably that I've never really been a fruit and veg person. Always thought belly space was better reserved for the tastiest bits, so if it was onion rings or a side salad, the salad goes. I really like carby-food. A bit of it is also the prep. Instead of being a little hungry then spending the next half hour making something good I'll wait until I'm starving then think "fWhat s the actual issue? Don t like healthy food? Appetite too high?
k it, I'm hungry now, I'll just make a quick sandwich"But a lot of my question genuinely is "What good things are there to eat that I can substitute in". For example I've been learning about slow and fast release carbs and the "crash" that happens after (I think that's the GI mentioned above) which is genuinely something that was new to me in the last few days other than a general having heard something about it in the dim and distant past.
There is a lot of info out there but part of that info is I thought I'd ask on here to see what has worked for people and what recommendations they may have.
I saw what I reckon is a good way of making sure your main meal is pretty healthy.
Imagine your plate is a clock.Between 9 o'clock and 12 o'clock put your carbs, potato,rice,pasta etc.
Between 12 o'clock and 4 o'clock your lean protein,fish,poultry,meat and in the space left put your vegetables.
Besides that fill up on protein, keep snacks to a minimum, don't drink coca cola or similar in quantities.
Everyone is different but for me a big breakfast with a lot of protein sets me up for the day
Imagine your plate is a clock.Between 9 o'clock and 12 o'clock put your carbs, potato,rice,pasta etc.
Between 12 o'clock and 4 o'clock your lean protein,fish,poultry,meat and in the space left put your vegetables.
Besides that fill up on protein, keep snacks to a minimum, don't drink coca cola or similar in quantities.
Everyone is different but for me a big breakfast with a lot of protein sets me up for the day
You can make onion rings with a ground almond crumb. If you air fry, coated in a bit of olive oil, it will decently healthy.
Another thing I do is home cooked burgers with big leaves of lettuce instead of shop brought buns.
Chicken fillets in a pistachio crumb is another one. Much healthier than frozen breaded stuff packed with additives you get from the supermarket.
Sweet potato chips, cut at home, coated in olive oil and air fried instead of frozen supermarket chips is another one.
I’d try to cook healthier versions of what you like to eat from scratch at home. You don’t need to develop a raw shoots and tempeh salad habit to eat healthily. Main principles I work to is to cook from scratch and go for nutrient density. ie. avoid ‘empty’ calories like sugar, refined carbs.
Another thing I do is home cooked burgers with big leaves of lettuce instead of shop brought buns.
Chicken fillets in a pistachio crumb is another one. Much healthier than frozen breaded stuff packed with additives you get from the supermarket.
Sweet potato chips, cut at home, coated in olive oil and air fried instead of frozen supermarket chips is another one.
I’d try to cook healthier versions of what you like to eat from scratch at home. You don’t need to develop a raw shoots and tempeh salad habit to eat healthily. Main principles I work to is to cook from scratch and go for nutrient density. ie. avoid ‘empty’ calories like sugar, refined carbs.
Edited by wyson on Thursday 7th May 14:44
I have switched to healthier food options after a long period with IBS related symptoms (found nothing after having both an endoscopy & colonscopy!). IBS related symptons is a rare thing now, and I put this down to my food changes which has reduced my intake of nasties such as emulsifiers, preservatives, palm oil etc.
- Usual fresh fruit & veg (or drink fruit juice as an alternative)
- Reduce red meat intake (just the odd quality pork cutlet) and buy (frozen) fish fillet, tinned sardines and tuna (pref in olive oil and MSC) and whole corn fed chicken instead. To top up my protein intake, I eat organic eggs with my lunch approx 3 times a week.
- I still eat processed meat, but target healthier options e.g. sauages (Heck or butcher own) or burgers (you will find 100% beef without artificial flavour or colour in the frozen aisle)
- Milk, always organic (Bovaer free)
- Pizza: Buy the base mix and make fresh pizza for my kids.
- Carbs: Hovis / Warburton bread are out as they are just fuilled with preservatives! I eat mostly wraps (Crosta Mollica) or Ciabata rolls, and target those cooked in olive oil. M&S sell these really nice basic rolls which is free of all nasties too.
- Others: 100% Chocolate spread (Bonne Maman), Mayonnaise (no palm oil), raw honey, 100% butter
Note, I still buy and eat unhealthy stuffs too as it's very difficult to exclude all the nasties, but you can easily strip out a bulk of them from simple changes such as sourdough bread, organic milk & egg, and butter etc.. It's very easy to just pick up your usual bits, but invest in some time to read the ingredient labels before you buy. Good luck!
- Usual fresh fruit & veg (or drink fruit juice as an alternative)
- Reduce red meat intake (just the odd quality pork cutlet) and buy (frozen) fish fillet, tinned sardines and tuna (pref in olive oil and MSC) and whole corn fed chicken instead. To top up my protein intake, I eat organic eggs with my lunch approx 3 times a week.
- I still eat processed meat, but target healthier options e.g. sauages (Heck or butcher own) or burgers (you will find 100% beef without artificial flavour or colour in the frozen aisle)
- Milk, always organic (Bovaer free)
- Pizza: Buy the base mix and make fresh pizza for my kids.
- Carbs: Hovis / Warburton bread are out as they are just fuilled with preservatives! I eat mostly wraps (Crosta Mollica) or Ciabata rolls, and target those cooked in olive oil. M&S sell these really nice basic rolls which is free of all nasties too.
- Others: 100% Chocolate spread (Bonne Maman), Mayonnaise (no palm oil), raw honey, 100% butter
Note, I still buy and eat unhealthy stuffs too as it's very difficult to exclude all the nasties, but you can easily strip out a bulk of them from simple changes such as sourdough bread, organic milk & egg, and butter etc.. It's very easy to just pick up your usual bits, but invest in some time to read the ingredient labels before you buy. Good luck!
crofty1984 said:
Badda said:
There s so much awareness of healthy diet out there that I don t think you re really asking what to eat.
What s the actual issue? Don t like healthy food? Appetite too high?
I'd say probably that I've never really been a fruit and veg person. Always thought belly space was better reserved for the tastiest bits, so if it was onion rings or a side salad, the salad goes. I really like carby-food. A bit of it is also the prep. Instead of being a little hungry then spending the next half hour making something good I'll wait until I'm starving then think "fWhat s the actual issue? Don t like healthy food? Appetite too high?
k it, I'm hungry now, I'll just make a quick sandwich"But a lot of my question genuinely is "What good things are there to eat that I can substitute in". For example I've been learning about slow and fast release carbs and the "crash" that happens after (I think that's the GI mentioned above) which is genuinely something that was new to me in the last few days other than a general having heard something about it in the dim and distant past.
There is a lot of info out there but part of that info is I thought I'd ask on here to see what has worked for people and what recommendations they may have.
As said, whatever your tastes dicate go for that. If it's processed food, look to create a fresh(er) version. Once perfected, batch cook and freeze but always have a selection. Eat smaller amounts and don't have a three course meal all in one session - spread it out over a longer period, you'll feel fuller for longer.
Buy some will-power
bigpriest said:
Don't get too fixated on the "fruit and veg is good" message. Fruit and especially juices can be a major sugar spike. Veg is great for padding out meals, using up space as you say, but most of it is mainly water and not that nutritious plus if you have any type of digestion problem the advice would be to avoid it.
As said, whatever your tastes dicate go for that. If it's processed food, look to create a fresh(er) version. Once perfected, batch cook and freeze but always have a selection. Eat smaller amounts and don't have a three course meal all in one session - spread it out over a longer period, you'll feel fuller for longer.
Buy some will-power
"Veg is great for padding out meals, using up space as you say, but most of it is mainly water and not that nutritious"As said, whatever your tastes dicate go for that. If it's processed food, look to create a fresh(er) version. Once perfected, batch cook and freeze but always have a selection. Eat smaller amounts and don't have a three course meal all in one session - spread it out over a longer period, you'll feel fuller for longer.
Buy some will-power
What a load of rubbish, here's just 3 veg that are highly nutritious, carrots,peas and broccoli....and there's loads more
Bluevanman said:
bigpriest said:
Don't get too fixated on the "fruit and veg is good" message. Fruit and especially juices can be a major sugar spike. Veg is great for padding out meals, using up space as you say, but most of it is mainly water and not that nutritious plus if you have any type of digestion problem the advice would be to avoid it.
As said, whatever your tastes dicate go for that. If it's processed food, look to create a fresh(er) version. Once perfected, batch cook and freeze but always have a selection. Eat smaller amounts and don't have a three course meal all in one session - spread it out over a longer period, you'll feel fuller for longer.
Buy some will-power
"Veg is great for padding out meals, using up space as you say, but most of it is mainly water and not that nutritious"As said, whatever your tastes dicate go for that. If it's processed food, look to create a fresh(er) version. Once perfected, batch cook and freeze but always have a selection. Eat smaller amounts and don't have a three course meal all in one session - spread it out over a longer period, you'll feel fuller for longer.
Buy some will-power
What a load of rubbish, here's just 3 veg that are highly nutritious, carrots,peas and broccoli....and there's loads more
I eat a lot of fibrous veg, they are filling and full of nutrients, brocolli, cauliflower and sprouts are my go to. Protein powder in water to make up my daily need, two of my shakes have 33g of oats added, something else that is nutritious and filling. I also eat a lot of tofu products. Thinking veg is nutritionally 'light' is not particularly accurate I'd suggest. As for being made up mostly of water...so are most foods, chicken, steak etc tends to be minimum 70% water, and more water is always good for hydration.
...but each to their own. Some people just dont 'like' veg or fruit and thats cool. But to label them poor nutritionally is not accurate.
...but each to their own. Some people just dont 'like' veg or fruit and thats cool. But to label them poor nutritionally is not accurate.
As soon as I get up I fill a glass with water and add creatine, essential amino acids powder, electrolyte and Baja mineral salt, and drink to rehydrate. I later have a Nutribullet smoothie for breakfast.....
Smoothie - In the evening I soak some porridge oats and chia seeds in beetroot juice in the Nutribullet beaker, then before going to bed I add greek yogurt, strawberries, raspberries, blueberries and banana, bran and milled flaxseed then blend, then put back in fridge overnight and take to work with me in the morning. I bought some 3rd party screw on lids for the beakers so I dont have to transfer the smoothie into anything..
Smoothie - In the evening I soak some porridge oats and chia seeds in beetroot juice in the Nutribullet beaker, then before going to bed I add greek yogurt, strawberries, raspberries, blueberries and banana, bran and milled flaxseed then blend, then put back in fridge overnight and take to work with me in the morning. I bought some 3rd party screw on lids for the beakers so I dont have to transfer the smoothie into anything..
Edited by The Gauge on Thursday 7th May 19:07
https://www.bhf.org.uk/informationsupport/support/...
Have a look here. The BHF have got this covered. Their recipe finder is excellent.
Have a look here. The BHF have got this covered. Their recipe finder is excellent.
It might not be a bad idea to log your calories on a tracker like Myfitnesspal.
It can be a bit tedious meticulously weighing everything you eat, but it has good tools for rapidly logging regular meals recipes and ingredients. Accountability is also a bit of an eye opener. After a while you might notice which foods are the best bang for buck for you in terms of calorie content and high satiety. Veg is good in this regard as are eggs meat and fish. Refined carbs are terrible. Even fibre boosted carbs are still very 'carby' in their absorption profile/sugar spiking and satiety.
Another way of approaching it is thinking of carbs as fuel and only eating them before, during and after exercise and only in quanties that replace the calorie burn (usually less than you think).
Essentially it's about managing/attenuating insulin response to intake. Any supplemental sugar is a nightmare which makes processed foods very problematic.
It can be a bit tedious meticulously weighing everything you eat, but it has good tools for rapidly logging regular meals recipes and ingredients. Accountability is also a bit of an eye opener. After a while you might notice which foods are the best bang for buck for you in terms of calorie content and high satiety. Veg is good in this regard as are eggs meat and fish. Refined carbs are terrible. Even fibre boosted carbs are still very 'carby' in their absorption profile/sugar spiking and satiety.
Another way of approaching it is thinking of carbs as fuel and only eating them before, during and after exercise and only in quanties that replace the calorie burn (usually less than you think).
Essentially it's about managing/attenuating insulin response to intake. Any supplemental sugar is a nightmare which makes processed foods very problematic.
OP, at 5'4" / 163cm you should be aiming more for 133lbs than 143.
You have hinted at just eating less. Eating less of a bad diet is not sustainable. You will be hungry. You will snack. And all the easy snacks are just empty calories.
You need to eat better before you can eat less.
Common sense will do it
- get rid of all the empty calories - snacks, sweets, alcohol, sodas, fruit juice
- eat less of the low nutrition foods - bread, pasta, chips, root vegetables
- eat more of the high nutrition foods - meat, fish, eggs
You can trick the body *a bit* with fibre and water. They make you feel fuller. But if you are not getting the nutrients it won't work for long.
You have hinted at just eating less. Eating less of a bad diet is not sustainable. You will be hungry. You will snack. And all the easy snacks are just empty calories.
You need to eat better before you can eat less.
Common sense will do it
- get rid of all the empty calories - snacks, sweets, alcohol, sodas, fruit juice
- eat less of the low nutrition foods - bread, pasta, chips, root vegetables
- eat more of the high nutrition foods - meat, fish, eggs
You can trick the body *a bit* with fibre and water. They make you feel fuller. But if you are not getting the nutrients it won't work for long.
grumbledoak said:
OP, at 5'4" / 163cm you should be aiming more for 133lbs than 143.
You have hinted at just eating less. Eating less of a bad diet is not sustainable. You will be hungry. You will snack. And all the easy snacks are just empty calories.
You need to eat better before you can eat less.
Common sense will do it
- get rid of all the empty calories - snacks, sweets, alcohol, sodas, fruit juice
- eat less of the low nutrition foods - bread, pasta, chips, root vegetables
- eat more of the high nutrition foods - meat, fish, eggs
You can trick the body *a bit* with fibre and water. They make you feel fuller. But if you are not getting the nutrients it won't work for long.
Where do you get the idea root vegetables are low in nutrition ?You have hinted at just eating less. Eating less of a bad diet is not sustainable. You will be hungry. You will snack. And all the easy snacks are just empty calories.
You need to eat better before you can eat less.
Common sense will do it
- get rid of all the empty calories - snacks, sweets, alcohol, sodas, fruit juice
- eat less of the low nutrition foods - bread, pasta, chips, root vegetables
- eat more of the high nutrition foods - meat, fish, eggs
You can trick the body *a bit* with fibre and water. They make you feel fuller. But if you are not getting the nutrients it won't work for long.
grumbledoak said:
OP, at 5'4" / 163cm you should be aiming more for 133lbs than 143.
You have hinted at just eating less. Eating less of a bad diet is not sustainable. You will be hungry. You will snack. And all the easy snacks are just empty calories.
You need to eat better before you can eat less.
Common sense will do it
- get rid of all the empty calories - snacks, sweets, alcohol, sodas, fruit juice
- eat less of the low nutrition foods - bread, pasta, chips, root vegetables
- eat more of the high nutrition foods - meat, fish, eggs
You can trick the body *a bit* with fibre and water. They make you feel fuller. But if you are not getting the nutrients it won't work for long.
Weight is just a number, totally irrelevant, body composition is far more important.You have hinted at just eating less. Eating less of a bad diet is not sustainable. You will be hungry. You will snack. And all the easy snacks are just empty calories.
You need to eat better before you can eat less.
Common sense will do it
- get rid of all the empty calories - snacks, sweets, alcohol, sodas, fruit juice
- eat less of the low nutrition foods - bread, pasta, chips, root vegetables
- eat more of the high nutrition foods - meat, fish, eggs
You can trick the body *a bit* with fibre and water. They make you feel fuller. But if you are not getting the nutrients it won't work for long.
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