Help me clean my diet
Discussion
Possibly a bit of a ramble, bear with me
I'm looking for simple, sustainable ways to improve my diet. Compared to my housemates I think I eat pretty well, but there's a few areas I'm hoping to improve
I cycle 7.25 miles each way to work. In the morning, I won't eat before leaving for work, and once at work I'll usually eat an apple, possibly some porridge with a dash of salt slightly later if hungry. Lunch will often just be something simple like a carrot and a banana, occasionally buy a sandwich if I'm particularly hungry. Once home, I might have a salad,casserole, pasta with tomato sauce and chicken, lasagne etc. all homemade. dessert is normally a banana or apple with some low fat yoghurt. I'll often go for a half hour run in the evening, maybe 3-4 times a week. On days off I will have porridge made with water for breakfast, salad or soup for lunch then a similar meal in the evening
I drink a reasonable amount of tea and coffee, with milk and sugar. Usually skimmed milk, would sweeteners be any improvement? I've tried without milk and sugar, and it's not going to work for me
I seem to be addicted to porridge and regularly snack on a handful of plain cashew nuts. Both fairly healthy, but how healthy is a few handfuls of cashews every day? Porridge will normally only be after a run, and is always made with boiling water and just a splash of milk and some salt
I very very rarely eat bread, and pasta is always wholemeal. I do eat a few potatoes occasionally, would sweet potatoes be a good substitute?
For a treat I might have a few squares of dark chocolate or a couple of rich tea biscuits, any other substitute I should consider?
I do think that, considering the exercise I get cycling to work and back, I probably don't eat enough during the day and I do occasionally find myself quite hungry and tired when I get home. What should I consider for lunch?
As I said, I want to make sustainable changes. I still want to enjoy my food, yet hopefully lose a little weight too. I've already lost 4 stone in the past couple of years from cycling on and off and sorting out my diet,but I'd like to drop one more stone eventually if I can
I appreciate any suggestions!
I'm looking for simple, sustainable ways to improve my diet. Compared to my housemates I think I eat pretty well, but there's a few areas I'm hoping to improve
I cycle 7.25 miles each way to work. In the morning, I won't eat before leaving for work, and once at work I'll usually eat an apple, possibly some porridge with a dash of salt slightly later if hungry. Lunch will often just be something simple like a carrot and a banana, occasionally buy a sandwich if I'm particularly hungry. Once home, I might have a salad,casserole, pasta with tomato sauce and chicken, lasagne etc. all homemade. dessert is normally a banana or apple with some low fat yoghurt. I'll often go for a half hour run in the evening, maybe 3-4 times a week. On days off I will have porridge made with water for breakfast, salad or soup for lunch then a similar meal in the evening
I drink a reasonable amount of tea and coffee, with milk and sugar. Usually skimmed milk, would sweeteners be any improvement? I've tried without milk and sugar, and it's not going to work for me
I seem to be addicted to porridge and regularly snack on a handful of plain cashew nuts. Both fairly healthy, but how healthy is a few handfuls of cashews every day? Porridge will normally only be after a run, and is always made with boiling water and just a splash of milk and some salt
I very very rarely eat bread, and pasta is always wholemeal. I do eat a few potatoes occasionally, would sweet potatoes be a good substitute?
For a treat I might have a few squares of dark chocolate or a couple of rich tea biscuits, any other substitute I should consider?
I do think that, considering the exercise I get cycling to work and back, I probably don't eat enough during the day and I do occasionally find myself quite hungry and tired when I get home. What should I consider for lunch?
As I said, I want to make sustainable changes. I still want to enjoy my food, yet hopefully lose a little weight too. I've already lost 4 stone in the past couple of years from cycling on and off and sorting out my diet,but I'd like to drop one more stone eventually if I can
I appreciate any suggestions!
Your diet sounds just fine to me as it is. I wish I was that disciplined!
I drink red bush tea in the evenings as it's naturally caffeine free. It is not as bitter as proper tea or green tea so you might be able to enjoy it without sugar. I prefer it with milk, but milk doesnt make as big a difference as it does with normal tea so it isn't really necessary.
Sweet potatoes have different nutrients to regular potatoes so just chop and change as you fancy. Check the salt content of your soup and the sugar content of your yoghurt.
I drink red bush tea in the evenings as it's naturally caffeine free. It is not as bitter as proper tea or green tea so you might be able to enjoy it without sugar. I prefer it with milk, but milk doesnt make as big a difference as it does with normal tea so it isn't really necessary.
Sweet potatoes have different nutrients to regular potatoes so just chop and change as you fancy. Check the salt content of your soup and the sugar content of your yoghurt.
AlexC1981 said:
Your diet sounds just fine to me as it is. I wish I was that disciplined!
I drink red bush tea in the evenings as it's naturally caffeine free. It is not as bitter as proper tea or green tea so you might be able to enjoy it without sugar. I prefer it with milk, but milk doesnt make as big a difference as it does with normal tea so it isn't really necessary.
Sweet potatoes have different nutrients to regular potatoes so just chop and change as you fancy. Check the salt content of your soup and the sugar content of your yoghurt.
I'll give that tea a go. Tried green tea,b it it just tasted like hot waterI drink red bush tea in the evenings as it's naturally caffeine free. It is not as bitter as proper tea or green tea so you might be able to enjoy it without sugar. I prefer it with milk, but milk doesnt make as big a difference as it does with normal tea so it isn't really necessary.
Sweet potatoes have different nutrients to regular potatoes so just chop and change as you fancy. Check the salt content of your soup and the sugar content of your yoghurt.
I did wonder about salt in the soup, I'll have a look. Never considered sugar in the yoghurt!
No point being healthy they loading sugar in coffee. Ditch the sugar and after 2 weeks you will be used to drinks without it. Takes Time.
You don't eat enough at lunch, thats when pasta etc should be eaten.
A man cycling 7 miles to work and having a carrot for lunch??!!! You must be drained.
Drop the carbs for tea and have chicken and veg.
You don't eat enough at lunch, thats when pasta etc should be eaten.
A man cycling 7 miles to work and having a carrot for lunch??!!! You must be drained.
Drop the carbs for tea and have chicken and veg.
jonah35 said:
No point being healthy they loading sugar in coffee. Ditch the sugar and after 2 weeks you will be used to drinks without it. Takes Time.
You don't eat enough at lunch, thats when pasta etc should be eaten.
A man cycling 7 miles to work and having a carrot for lunch??!!! You must be drained.
Drop the carbs for tea and have chicken and veg.
Trouble is I get no satisfaction from hot drinks without sugar. I would be forcing myself to drink it, which is pointless. Remember, I want to make sustainable lifestyle changes, not eat and drink miserably and not enjoy itYou don't eat enough at lunch, thats when pasta etc should be eaten.
A man cycling 7 miles to work and having a carrot for lunch??!!! You must be drained.
Drop the carbs for tea and have chicken and veg.
I definitely don't eat enough for lunch, but due to my job a decent lunch break can be hard to get. I'll try to start making a bit of pasta for lunch
Chicken and veg is something I have quite often for tea anyway, so that's fine
Why are you actually looking to change your diet - whats the aim - lose weight / cut down body fat?
It all looks pretty good, better balance between your evening meal and the rest of the day would probably be recommended by most people, but are you looking to cut calories, or just eat a balanced diet.
As a comment, it seems pointless to come here asking for advice and then saying you won't take it (stop eating sugar) if you try it for a couple of weeks maybe you would not find it that bad, but you need to make the effort first before dismissing it
It all looks pretty good, better balance between your evening meal and the rest of the day would probably be recommended by most people, but are you looking to cut calories, or just eat a balanced diet.
As a comment, it seems pointless to come here asking for advice and then saying you won't take it (stop eating sugar) if you try it for a couple of weeks maybe you would not find it that bad, but you need to make the effort first before dismissing it
"I'm looking for simple, sustainable ways to improve my diet."
Sustainable is best.
"at work I'll usually eat an apple, possibly some porridge with a dash of salt slightly later if hungry."
Bin the salt. Add honey or have it plain if possible. I can't so I add honey. You could try Stevia sweetener.
"Lunch will often just be something simple like a carrot and a banana, occasionally buy a sandwich if I'm particularly hungry."
Carrot and banana for lunch? Are you anorexic?
"Once home, I might have a salad,casserole, pasta with tomato sauce and chicken, lasagne etc. all homemade."
Homemade... fine but are the sauces you add homemade? I'd look at their ingredients if you want to "eat clean".
"low fat yoghurt."
Low fat... high sugar. Bin it.
"I drink a reasonable amount of tea and coffee, with milk and sugar. Usually skimmed milk, would sweeteners be any improvement? I've tried without milk and sugar, and it's not going to work for me"
Nowt wrong with a dash of milk. Replace sugar with Stevia.
"fairly healthy, but how healthy is a few handfuls of cashews every day?"
Fairly healthy.
Issue: are you trying to eat more healthily, get fit or lose weight? If the latter, drop the cashews. One handful can have 150 kcals. Two handfuls and you might as well have a Mars Bar.
"I very very rarely eat bread, and pasta is always wholemeal. I do eat a few potatoes occasionally, would sweet potatoes be a good substitute?"
The only good thing about sweet potatoes is they're more nutritious, I understand. I don't see the problem with normal potatoes - unless someone drops one out of a third storey window onto your head.
"For a treat I might have a few squares of dark chocolate or a couple of rich tea biscuits, any other substitute I should consider?"
Don't eat the biscuits? Dark chocolate is fine as it has less sugar content.
"What should I consider for lunch?"
Chicken breast with salad, drizzle lemon juice for a bit of interest. Throw in some couscous for carbs depending on goals. Oatcakes is another possibility instead of couscous. One pack of oatcakes can have 300 kcals which may or may not suit your goals.
"but I'd like to drop one more stone eventually if I can"
Ah. Have you stalled in your weight loss? If so, then start logging your food and ensure you're eating under your TDEE. If not, continue as you are.
Sustainable is best.
"at work I'll usually eat an apple, possibly some porridge with a dash of salt slightly later if hungry."
Bin the salt. Add honey or have it plain if possible. I can't so I add honey. You could try Stevia sweetener.
"Lunch will often just be something simple like a carrot and a banana, occasionally buy a sandwich if I'm particularly hungry."
Carrot and banana for lunch? Are you anorexic?
"Once home, I might have a salad,casserole, pasta with tomato sauce and chicken, lasagne etc. all homemade."
Homemade... fine but are the sauces you add homemade? I'd look at their ingredients if you want to "eat clean".
"low fat yoghurt."
Low fat... high sugar. Bin it.
"I drink a reasonable amount of tea and coffee, with milk and sugar. Usually skimmed milk, would sweeteners be any improvement? I've tried without milk and sugar, and it's not going to work for me"
Nowt wrong with a dash of milk. Replace sugar with Stevia.
"fairly healthy, but how healthy is a few handfuls of cashews every day?"
Fairly healthy.
Issue: are you trying to eat more healthily, get fit or lose weight? If the latter, drop the cashews. One handful can have 150 kcals. Two handfuls and you might as well have a Mars Bar.
"I very very rarely eat bread, and pasta is always wholemeal. I do eat a few potatoes occasionally, would sweet potatoes be a good substitute?"
The only good thing about sweet potatoes is they're more nutritious, I understand. I don't see the problem with normal potatoes - unless someone drops one out of a third storey window onto your head.
"For a treat I might have a few squares of dark chocolate or a couple of rich tea biscuits, any other substitute I should consider?"
Don't eat the biscuits? Dark chocolate is fine as it has less sugar content.
"What should I consider for lunch?"
Chicken breast with salad, drizzle lemon juice for a bit of interest. Throw in some couscous for carbs depending on goals. Oatcakes is another possibility instead of couscous. One pack of oatcakes can have 300 kcals which may or may not suit your goals.
"but I'd like to drop one more stone eventually if I can"
Ah. Have you stalled in your weight loss? If so, then start logging your food and ensure you're eating under your TDEE. If not, continue as you are.
Splenda is my sweetener of choice as it's sucralose based. I use that as there appear to be health rumours surrounding aspartame based products. I've seen stevia as Hoof mentions and another one come onto the market. No idea how they rate tbh.
Edited by Digger on Thursday 13th February 10:39
Hoofy said:
"I'm looking for simple, sustainable ways to improve my diet."
Sustainable is best.
"at work I'll usually eat an apple, possibly some porridge with a dash of salt slightly later if hungry."
Bin the salt. Add honey or have it plain if possible. I can't so I add honey. You could try Stevia sweetener.
"Lunch will often just be something simple like a carrot and a banana, occasionally buy a sandwich if I'm particularly hungry."
Carrot and banana for lunch? Are you anorexic?
"Once home, I might have a salad,casserole, pasta with tomato sauce and chicken, lasagne etc. all homemade."
Homemade... fine but are the sauces you add homemade? I'd look at their ingredients if you want to "eat clean".
"low fat yoghurt."
Low fat... high sugar. Bin it.
"I drink a reasonable amount of tea and coffee, with milk and sugar. Usually skimmed milk, would sweeteners be any improvement? I've tried without milk and sugar, and it's not going to work for me"
Nowt wrong with a dash of milk. Replace sugar with Stevia.
"fairly healthy, but how healthy is a few handfuls of cashews every day?"
Fairly healthy.
Issue: are you trying to eat more healthily, get fit or lose weight? If the latter, drop the cashews. One handful can have 150 kcals. Two handfuls and you might as well have a Mars Bar.
"I very very rarely eat bread, and pasta is always wholemeal. I do eat a few potatoes occasionally, would sweet potatoes be a good substitute?"
The only good thing about sweet potatoes is they're more nutritious, I understand. I don't see the problem with normal potatoes - unless someone drops one out of a third storey window onto your head.
"For a treat I might have a few squares of dark chocolate or a couple of rich tea biscuits, any other substitute I should consider?"
Don't eat the biscuits? Dark chocolate is fine as it has less sugar content.
"What should I consider for lunch?"
Chicken breast with salad, drizzle lemon juice for a bit of interest. Throw in some couscous for carbs depending on goals. Oatcakes is another possibility instead of couscous. One pack of oatcakes can have 300 kcals which may or may not suit your goals.
"but I'd like to drop one more stone eventually if I can"
Ah. Have you stalled in your weight loss? If so, then start logging your food and ensure you're eating under your TDEE. If not, continue as you are.
Just the kind of response I was after! Brilliant, thanks. I'll look through some of your suggestions and see what I can change or substituteSustainable is best.
"at work I'll usually eat an apple, possibly some porridge with a dash of salt slightly later if hungry."
Bin the salt. Add honey or have it plain if possible. I can't so I add honey. You could try Stevia sweetener.
"Lunch will often just be something simple like a carrot and a banana, occasionally buy a sandwich if I'm particularly hungry."
Carrot and banana for lunch? Are you anorexic?
"Once home, I might have a salad,casserole, pasta with tomato sauce and chicken, lasagne etc. all homemade."
Homemade... fine but are the sauces you add homemade? I'd look at their ingredients if you want to "eat clean".
"low fat yoghurt."
Low fat... high sugar. Bin it.
"I drink a reasonable amount of tea and coffee, with milk and sugar. Usually skimmed milk, would sweeteners be any improvement? I've tried without milk and sugar, and it's not going to work for me"
Nowt wrong with a dash of milk. Replace sugar with Stevia.
"fairly healthy, but how healthy is a few handfuls of cashews every day?"
Fairly healthy.
Issue: are you trying to eat more healthily, get fit or lose weight? If the latter, drop the cashews. One handful can have 150 kcals. Two handfuls and you might as well have a Mars Bar.
"I very very rarely eat bread, and pasta is always wholemeal. I do eat a few potatoes occasionally, would sweet potatoes be a good substitute?"
The only good thing about sweet potatoes is they're more nutritious, I understand. I don't see the problem with normal potatoes - unless someone drops one out of a third storey window onto your head.
"For a treat I might have a few squares of dark chocolate or a couple of rich tea biscuits, any other substitute I should consider?"
Don't eat the biscuits? Dark chocolate is fine as it has less sugar content.
"What should I consider for lunch?"
Chicken breast with salad, drizzle lemon juice for a bit of interest. Throw in some couscous for carbs depending on goals. Oatcakes is another possibility instead of couscous. One pack of oatcakes can have 300 kcals which may or may not suit your goals.
"but I'd like to drop one more stone eventually if I can"
Ah. Have you stalled in your weight loss? If so, then start logging your food and ensure you're eating under your TDEE. If not, continue as you are.
MrBaker said:
Your diet seems good as it is.
Why don't you try increasing your exercise?
Change your half hour run to an hour etc?...
I would like to, and on days off I plan to. On a work day I'll often be awake at 5 to leave for work, and won't be home until half 6. I don't get a lot of time to eat and relax for a bit before having to get to bed, so a half hour run is about rightWhy don't you try increasing your exercise?
Change your half hour run to an hour etc?...
YOur calories from food from what you say look to be less than 1400/day. How many are coming from alcohol?
I'd liven up your breakfast with low fat plain yoghurt, an avocado and a drizzle of honey, have a large salad with a little sliced, spiced chicken for lunch, then a fish and cous cous main meal around 6pm. Healthy and nutritious as well as enjoyable.
If you need the booze switch to vodka and soda with a twist of fresh lime.
Have you worked out your BMR? Online tools help.
I'd liven up your breakfast with low fat plain yoghurt, an avocado and a drizzle of honey, have a large salad with a little sliced, spiced chicken for lunch, then a fish and cous cous main meal around 6pm. Healthy and nutritious as well as enjoyable.
If you need the booze switch to vodka and soda with a twist of fresh lime.
Have you worked out your BMR? Online tools help.
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