I need help cleaning up my diet. I have 1 kid and a wife to consider at dinner but breakfest and lunch is all up to me. What do you all eat regularly?
O
This really isn’t something people can help you with except to offer a few generalizations, like eat small portions, eat small meals all day long, concentrate on fruits, veggies, lean protein, etc. There’s just too much detail and variation to cover in a post. Do a bit of research on your own.
A better question might be: What nutrition books or articles do you all recommend for cleaning up my diet?
my favorite foods are ice cream, beer, and pasta. any advice would probably help.
just kidding. my biggest problem is i eat breakfest at 6:30, 2 eggs, 2 slices of wheat toast, 2 pieces of bacon, and diet dr pepper. 7:30 large americano.
granola bar 10:30-not very nutriential
by lunch i am starving. eat at 12:00
by dinner i am starving. eat at 6:00pm
start the cycle over.
O
I have started keeping a big can of raisins at work. Take a handful around 10 am and another handful around 3 pm and I’m not ready to devour as much at lunch or dinner.
I like to eat foods with minimal amounts of ingredients.
For example: Apple – ingredients apples Peanut Butter – ingredients peanuts, or maybe peanuts, salt Trader Joes Woven Wheat Wafer(fake triscuits) – whole wheat, high oleic safflower oil, salt
vs. Spongebob Squarepants Slime Dunk – glucose syrup, sugar, dextrose, lactic acid, malic acid, water, artifical flavors, corn starch, gelatin, prevervatives(sodium benzoate, potassium sorbate), artifical colors(fd&c red #3, red #40, yello #5, yellow #6, blue #1, titanium dioxie).
Avoid multi-syllabic or technical-sounding ingredients, especiallly HFCS(high fructose corn syrup).
Eat many small meals, especially fruits.
Don’t eat out!
If you eat out, cut everything in half and make 2 meals out of it.
Lean proteins, fruits, veggies. Cut out bread, pasta, white rice.
Go here and read Nutrition 101, 202, 301.
cut out the Dr. Pepper and all sugar in coffee etc
The best way to “clean up” your diet is to keep a log of everything you eat. Cut out the obviously bad stuff and replace it with obviously good stuff. Before long, you’ll see exactly where your deficiencies lie.
I really like this post.
Breakfast: bowl of cereal or Oatmeal with Fat Free Milk or Silk Soy milk
Lunch @home: Salad; Turkey sandwich; Leftover Mexican
Dinner: Pasta baby with alfredo sauce; Waffles; Pancakes; Turkey breast with 2 cups brocolli; Mexican restaurant; pizza; huge oreo shake; etc.
My wife works out to eat bad. That doesn’t help, hence sometimes we have Oreo shakes for dinner. Yea, that will never fly when we have kids.
#1 Recommendation: Shop around the outside of the grocery store. Most of the bad stuff is on the shelves in the middle.
Plan one meal per day as if you were a strict vegetarian, watch how fast your diet “cleans up”.
You’ll be forced to think about the basics of nutrition and remove all temptation of what’s easy & convenient. It may carry over into how you plan your other meals. You may not become a vegetarian, but you’ll certainly be adding things to your diet that you probably didn’t even realize you were missing.
As mentioned here before, it’s not what vegetarians don’t eat that make them healthy, it’s what they do eat.
thanks for the link to coachgordo.com. great articles.
O
never thought of the vegaterian way of thinking in that way. might give that one meal a day a try. i love meat though.
O
For breakfast I eat:
3 rice cakes. 1 with jam and 2 with Italian ham 70-80 gram.
3 eggs. Only the white stuff. No yellow
1 yogurt
1 glass of orange juice. Fresh pressed.
Could drink a cup of coffe or tea if desireable.
On training:
around 60-80 carbs per hour on bike. Bar or sandwich. Lots of water.
After training:
Pasta with tomato sauce and chicken or fish, Salat, and a few almonds.
Drink lots of water during the day and while training. And eat lots of fruit during the day
Make all the food from scratch. No half finished stuff
That works for me at least