(Closed) Healthy eating examples

posted 9 years ago in Fitness
Post # 3
Member
4567 posts
Honey bee
  • Wedding: August 2010

That’s totally doable! What about a whole wheat turkey sandwich with mustard and a spinach/ manderine orange salad? That seems to be my “go to” meal whenever I’m craving something healthy and yet easy.

Post # 4
Hostess
18643 posts
Honey Beekeeper
  • Wedding: June 2009

The best thing for a diet is protein!  Keeps you full and you don’t get hungry for snacks!  I usually cook different chicken dishes for dinner.  You might want to plan out your meals in advance so that you have the ingredients to cook it and on days that you don’t have a lot of free time, you could heat up some leftovers.

Post # 5
Member
4567 posts
Honey bee
  • Wedding: August 2010

Also, if you mix tuna, ff mayo and mustard, throw some celery in there you have a quick and easy tuna salad.. you can put that on top of spinach or put it on a sandwich. Hard boil eggs and ditch the yolk- whites are filling, they have protein and they’re SUPER low in calories.

Post # 7
Hostess
18643 posts
Honey Beekeeper
  • Wedding: June 2009

A good thing for breakfast would be an egg.  Lots of protein to fill you up and not a lot of calories!  Could add some fruit in there or some bacon, though try not to have bacon every day.

Post # 8
Member
2006 posts
Buzzing bee

For breakfast I do fat free vanilla yogurt with some granola and sliced banana (or any fruit that is around). Its quick and I can eat it in the car/at school/at work if needed 🙂

Or I like to do fruit smoothies with some protein powder added. I use half frozen fruit (make sure to buy the no sugar added kind!) with whatever fresh fruit is in the house. Then I add a splash of juice to make it easier to blend with some protein powder. You can also make a thicker smoothie and add fat free yogurt instead of some of the frozen fruit and juice.

Post # 9
Member
1901 posts
Buzzing bee
  • Wedding: June 2010

Eat 4-6 small meals a day and stick to low glycemic index foods. Dink lots of water – 3-4 liters a day. Get plenty of fiber!

Post # 10
Member
235 posts
Helper bee
  • Wedding: December 1969

Breakfasts – a few ideas – start with fresh fruit and then after you have eaten that, have either some oatmeal (I like the weight control stuff – a lot of protein and fiber), a whole wheat english muffin with some peanut butter or an egg white and cheese, or frozen whole wheat waffles with light syrup.  (Kashi makes really good ones that are very healthy.)  A good tip I read was to try to eat at least 500 calories and get at least 10g fiber at breakfast every day – it can be a little tricky.  I like to eat two breakfasts – about 300 calories first thing, and then another 200 around 10am. 

Lunch – sandwiches are great – a PB & J will have a good amount of necessary fats and proteins, but make sure you are using a peanut butter that is just peanuts, nothing else – often they add trans fats or other oils to make it stiffer, and that’s unhealthy.  Another option is frozen bean & cheese or just bean burritos – again, a lot of fiber, a lot of protein.  If you can’t get it together to make lunches everyday, buy the frozen meals when they are on sale and take those.  They’re pretty healthy (watch the sodium) and filling and often have a side of veggies, which is important.  I also once had a caramelized onion and feta cheese pita sandwich and it was seriously amazing.  It tasted really decadent but was low in calories – it would at least make a great snack or part of a meal.   

Dinner – I like to stock up on frozen salmon at Costco, and then when it’s dinnertime I just thaw it and bake it in the oven for 15 minutes at 375 with some pam and lemon juice, garlic, and salt on top.  This has a lot of protein and healthy fats.  Add some brown rice or another whole grain as a side, and at least 2 types of veggies, and you have a healthy dinner.

Other dinner ideas include bean or lean ground turkey burritos (make them without rice, with whole wheat tortillas, with a bunch of peppers and onions).  Also soups are really good – veggie minestrone is delicious, and really healthy and low in fat.  I also like to make slow cooker curries, which are low in fat, high in protein, and delicious. I also really like to make barbecue tofu and my Fiance makes great seitan chilli. 

Healthy foods you should attempt to add into your diets are beans and vegetables.  If you always keep veggies in the freezer, you always have something you can make – and make sure you are getting at least 3 servings of veggies a day.  People who eat beans weigh, on average, 7lbs less than people that do not eat beans – and they are really really cheap.  Try bean salad or beans in a salad or soup or even pureeing beans and adding them to a sauce.  They have so much fiber and protein they really are a great diet food. 

Hope that helps! 

Post # 11
Member
1084 posts
Bumble bee
  • Wedding: September 2009

For breakfast we usually do apples with peanut butter or oatmeal with some blueberries and a few choco chips

Post # 12
Member
582 posts
Busy bee
  • Wedding: July 2010

Try to eat 5 small meals a day, eating more often increases your metabolism. Our bodies are good at storing fat. When you are constantly eating( small meals with healthy food) your body learns it does not have any reason to store fat because its going to have a constant supply of food and energy. In these small meals try to eat both protein and carbs. Carbs do not need to be starch fruit are also carbs. For example :

cottage cheese with fruit, Egg white omlette with whole wheat toast or fruit, Protein shake made with fruit, greek yogurt and nuts. There are a endless supply of healthy fresh food out there keep it interesting! Also do not deprive yourself, incorporate a small treat every once and awhile to avoid binges! Good lucks!

Post # 13
Member
532 posts
Busy bee
  • Wedding: July 2010

Anything high in fiber and protien and low in fat and sodium is great. I love beans, especially in soup because they are low fat, high fiber and high protein. I’m not a big meat eater, and tend to like vegetarian foods best. I like to buy a big thing of broccoli or califlower, wash and cut it, and put it in tupperware for easy eating.

I also love peanut butter on whole wheat bagels. Veggie salads are also really yummy! I like to be creative with recipies as well. I’ll tweak them to fit my tastes and diet needs. Also, I don’t really go for “diet” foods such as diet cola. I find that if I avoid the fake sugar and just drink a regular (can not bottle) cola it satisfies my craving and I am happy drinking water the rest of the day.

Buy a bag of grapes, wash them and de-stem them. Freeze half and put half in tupperware. That way they are easy access for you and frozen grapes are so yummy!

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