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Can you critique my eating?

I'm not in a huge rush to lose weight, but I've put on about 10-15 pounds over the past 2 years and I want them gone. I don't really have the time or patience to count calories or do WW like I did in the past, so I'm just trying to go with sensible eating and working out. I was an athlete in college, so I have the working out thing down, but was wondering if you could see what I can change about my eating. Here's a typical day -

Breakfast:

1 to 2 servings of Cereal (it varies because I get what's on sale, but it's usually a "healthy" one with a decent amount of fiber) with 1% milk. 8 oz of orange juice. Activa Yogurt (sometimes with granola and strawberries).

OR 2 hard boiled eggs, juice and yogurt with fruit. 

Banana for a snack

Lunch:

Almost everyday I have a pb and j sanwich, apple, and a snack, which is crackers or chips

Dinner:

It can vary, but usually either chicken or fish with rice and a veggie. Or some kind of pasta. 

Tonight I made chicken fajitas with red and yellow peppers and onions. We'll have spanish rice and corn with it.

Sometimes I'll eat some of H's Honey Bunches of Oats for a snack while I'm studying at night. 

So any feedback? Thanks!

Re: Can you critique my eating?

  • My thoughts were that it seems fairly heavy on carbs and fairly light on protein.  "Healthy" is usually not all that healthy... and often means hidden sugars or other ingredients that are less than desirable.

    I also don't see ANY veggies with the exception of dinner.

    As far as why you're gaining weight, too much of anything - regardless of how healthy - will cause that.  As we age (sorry, this is true), our body's requirements change.  Also, if you do the same workout for an extended period of time, your body gets used to it and becomes more efficient (capable of doing the same amount for less burn.)

  • image Paula051907:

    My thoughts were that it seems fairly heavy on carbs and fairly light on protein.  "Healthy" is usually not all that healthy... and often means hidden sugars or other ingredients that are less than desirable.

    I also don't see ANY veggies with the exception of dinner.

    As far as why you're gaining weight, too much of anything - regardless of how healthy - will cause that.  As we age (sorry, this is true), our body's requirements change.  Also, if you do the same workout for an extended period of time, your body gets used to it and becomes more efficient (capable of doing the same amount for less burn.)

    My "healthy" cereal is sometimes Kashi or other organic brands, whatever is on sale. Should I find something different?

    I did have carrots for lunch today :) But any suggestions for getting more veggies in?

    Also, suggestions for protein? Is the hard boiled egg good for that in the morning? What about lunch? I usually have pb and j, but could find something different with more protein. I don't eat red meat or pork. 

    Thanks for your help!

  • Breakfast - Skip the juice.  Don't drink your calories (milk being the exception).  Watch the granola too.  Those calories add up fast.

    Do you really need a snack if you had 2 servings of cereal and yogurt?  If you do, try a handful of nuts.

    Lunch - I like the pb&j and an apple. 

    Snack - if you have some crackers, have some hummus or lowfat cheese with it.  It will keep you satisfied.

    Dinner - Looks good.  Watch the carbs at night though.  Tortillas and rice and corn.  It adds up.

    For a late night snack, make your own trail mix.  It will be much healthier for you instead of mindlessly eating dry cereal. 

  • I agree with PP, and as an advocate for clean eating, I'd suggest trying to clean up the diet a little. 

    Breakfast: I'd swap out the OJ and yogurt, which are probably harboring more sugar than you need (I'm not familiar with what's in Activia... real vs. artificial sugar?)  As boring as it is, I'd suggest water and greek yogurt with fruit and honey swirled in.   (Even I'm not super excited about just water in the morning, so I do something like 1-2 ounces cranberry juice with 14 oz of water).   The Kashi cereals I am familiar with have a decent amount of fiber and protein, so I think those are ok. Yes, I think the HB eggs are fine.

    Snack: I'd add protein.  Either add (natural) peanut butter to your banana, or switch it up with something else to get some vegetables in.  Carrots/celery with hummus?  Tuna/cucumber/tomato/feta or some other cheese with a drizzle of olive oil and vinegar?  I'm trying to come up with other examples but I am totally blanking today.  

     Lunch: What kind of bread and peanut butter?  Switch to natural if you don't already, and the jelly isn't helping with all the sugar in it.  Switch to whole wheat bread if you use white.  What about a chicken salad sandwich instead of pb&j?  Or small salad with grilled chicken (which can be cooked on Sunday so it's ready to go for the week)?  What kind of crackers/chips?  I'd say the nutritional value there is not as good as it could be. 

     Dinner: Can you switch to brown rice or some other kind of whole grain? (
    bulgur, quinoa, etc).  What kind of pasta do you eat?  We love Barilla plus because it has extra protein and omega-3s.

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  • I totally blanked on you having the HB eggs in the morning sometimes, but agree with what everyone else has suggested for food swaps. I like some of the Kashi cereals, but I don't look so much for a specific brand as the ingredient list and nutritional info.  I thought I'd read each serving of cereal should have at least 3g fiber (from real fiber sources, not like Lucky Charms or whatever I heard the other day now includes fiber Confused!) and less than __g sugar.  Of course, I can't remember how many grams of sugar that was.

    You can always have a side salad with lunch, or make a salad for lunch instead of the PB&J, or have a side salad for a snack.  The thing I love from all the clean eating resources (which is huge right now) is the combining foods for snacks and meals, so some protein with some complex carbs, some healthy fats with some complex carbs, etc. (So as PP have suggested: nuts w/fruit, tuna with olive oil/hummus.)

    You could eat veggies as a snack (raw or steamed) - a lot of people enjoy raw veggies with hummus or lowfat cottage cheese.

    IMO, the crackers as someone said probably aren't as good nutritionally as other things.  But your regular eating isn't so bad.  Portions are tricky and without typing all that in (yes, I'm being lazy), I have no idea about where that lands you for the day.

  • 1st thing I noticed - You need more veggies. 

     

  • More veggies!

    Lose the crackers and chips. Cut up veggies instead.

    Steam veggies for lunch and dinner.

    Skip the cereal snacks. Eat fruit.

    It sounds boring but it works. I use food blogs as inspiration as to what I should be eating.

    http://fitnessista.com/

    http://www.katheats.com/

    http://ohsheglows.com/

    http://danicasdaily.com/

    http://eatliverun.com/

    http://www.healthytippingpoint.com/

    Those are just a few I read. They are fantastic and I've successfully lost 30lbs following in their healthy foot steps. 

    Remember PORTION size too! No meat should be bigger then a stack of cards. Load your plate up with veggies, not bread or starches. 

    No fried foods. No fast food. That stuff is slowly but surely killing everyone who eats it. 

  • At first glance its not enough protein for me personally.  That doens't mean different eating styles work for everyone.

    PP gave good suggestions.  Eating intuitively can be achieved without counting points of calories, but it was impossible for me since my intuition told me to eat ice cream.  If you don't want to count, you have to figure out some other way to figure out portions.  Basically you need to eat less then you burn to lose fat. Certain foods work better for different individuals for achieving this...for me its higher protein, less refined/simple carbs. 

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  • image kirkette:

    1st thing I noticed - You need more veggies. 

    Yes  agreed.

  • Thank you so much!

    I will work on getting more veggies in. I only really like raw carrots during the day, so I'll work on eating those for lunch and extra servings of my veggies during dinner. 

    I am using whole wheat bread and natural pb. I also have the natural jelly  with no high fructose corn syrup, that's just fruit and something else. We try and eat brown rice and whole wheat pasta when we do have that with dinner.

    Thanks for the list of websites also!

  • Do you eat sour cream or guacamole with the fajitas?
  • image PinotNoirLover:
    Do you eat sour cream or guacamole with the fajitas?

    No, I don't like either. 

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