I can tell you from personal experiance that you will learn a lot about your self by doing this. Remember it's a life style change and not a diet. So think about the things you like to eat that are healthy. Think about living on those for the rest of your life. I decided to cut out processed foods from my eating plan. I also limit my carbs as that helps with my hypoglycemia. I am sure that you can do this. You just have to do your homework first. Try new foods. Check out sparks recipes and spend some time in the grocery store checking out things. It can be an exciting adventure.
What I did was just set a series of tiny goals to accomplish every week or so. My first one was drink more water, the next was no more soda, then replacing dessert with fruit, etc. It made it seem less intimidating, as well as helped ease me into it rather than trying to change all my habits at once. I feel like doing it that way will also help me stick to it since each thing becomes easier as time goes on.
Good luck!! :)
Fitness Minutes: (59,459)
3,903 9/14/12 7:38 P
I agree. It's almost impossible to eat out anymore. I have found a meal at Applebees that works if I don't worry about salt. I have the salad dressing on the side and ignore it.
I don't understand everything I need to about "clean foods" but I do know whole, unprocessed. It's too bad. I remember a time when the only processed foods were canned goods, sugar, and flour. But we still had faith in the processors that they wouldn't intentionally do anything that would be harmful to our health, that they were really preparing items which we could bring into a healthy meal for our families.
Now they know better about white flour, but they still do that so flour won't go rancid. This is just one example, but couldn't they store the grain or the flour in a cool place till it was needed to send off to consumers.
Then they started enriching everything they altered with nutrients they identified were in what they had removed. Now they know better, that there are a host of other nutrients but we still only think those few from years ago need to go back into our foods.
And don't get me started on the chain restaurants who have all prepared nutrition charts, who see the astronomical caloric content, but do nothing. A sandwich with over 1400 calories. A muffin with over 700. Really. And it is up to us to make wise, healthy decisions.
I say, I'll cook.
Fitness Minutes: (330)
70 9/14/12 7:26 P
I think everyone finds their own path :) For me - I formed my own diet through "Clean Eating". We eat organic/unprocessed food at my house and in a way... I think its what I personally needed. I rarely go out to eat anymore and I have to be more picky about where I go because a majority of whats out there will make me sick.
When it came down to it - I wanted a lifestyle I could sustain, and real food was it for me. It's given me a new attitude towards food, what I will and wont eat - and its really forced me into introducing new fruits and veggies into my daily life.
Good Luck to you, take small steps, and you'll find your way :)
Fitness Minutes: (59,459)
3,903 9/14/12 7:18 P
As if that wasn't enough, she's back.
I'm VERY random, so what I really like about working that way with my ingredients in the favorites is variety.
I get a variety of foods throughout the day.
I CAN copy groups of foods from one day to another, and I do that sometimes if one combination was particularly satisfying, but I usually don't.
Fitness Minutes: (59,459)
3,903 9/14/12 7:15 P
I am currently trying to increase fiber, and include as many anti-angiogenesis foods as I can as I plan to meet calorie guidelines from SP. I find the "My Nutrition" tracker to be very helpful. In my explanation below, I'm not recommending you eat those foods. They are what I feel I should eat in my journey right now.
I enter all of the raw materials I routinely use: fruits, veggies, beans, grains, yogurt, cheese, nuts and seeds, almond breeze, herbs, spices like ground cinnamon and nutmeg, and meats.
I use the favorites when I sit down to plan the day. I click on 5 fruits, 7 veggies, at least 2 dairy, beans, grains, and herbs and spices. I do more dairy beans and grains if I'm not eating meat that day. Then I click the meal or snack that I want to eat those items in.
When everything is clicked, I click the Add to Tracker button, and usually, now, the day is pretty much planned. I check calories, and the other nutrients I'm tracking. I usually haven't reached the minimum calories, so I check to see if I need more carbs, or fats, or proteins, and add something that will help me reach my nutrient goals.
Potassium is usually low. But I'm doing pretty well each day getting the 30 - 40 grams of fiber I'm working for. If I don't do this planning I NEVER get all my goals in for the day.
Like today, my errands took me near lunch. I had my blinders on as I passed the 3 donut shops. I knew I'd never make it past them without eating something. So I went into a 7-eleven. Amazing. They actually had individual serving bowls of beautiful fresh fruit. Too pricey for me, but I picked up a banana and a pkg of 2 hard boiled eggs, and a small pkg of cashews. I ate the whole banana, 1 egg, and 1/2 the pkg of cashews.All of these items are in my foods to choose on my diet plan, in my favorites.
I tried to have that food figure in as my lunch, when I got home but gave up and counted it as a snack, but I've struggled to get over my fiber minimum of 30 grams. Potassium was okay since I had gotten a banana.
Hope the favorites feature of the Nutrition Tracker helps you plan a nutritious menu for the day, or week!!
Next time I do errands, I'm taking part of my planned lunch with me.
Fitness Minutes: (120)
2,171 9/14/12 6:07 P
What JENMC talked about is what I did. I LOVE food... like love it so much if I were younger and student-loan free I would go to culinary school. But, I'm also pretty picky, there's lots of things I don't like to eat, including a lot of veggies. So, for a picky foodie like me to try and lose weight, well that was tough. But, I did a ton of research and by using Pinterest, found lots and lots of recipes of healthy meals that still tasted great. I still splurge, like tonight I'm making some giant Rib-Eye steaks with a blue cheese sauce, but, it fits in my calorie range still. I also experimented w/ cooking techniques and substitutions... like using greek yogurt in a cream sauce, instead of heavy cream, or adding extra broccoli and reducing the pasta in a pasta dish. It just takes some trial and error to figure out what works for you.
I'm vegan, so what I eat falls within those guidelines. I learned, through trial and error, how to prepare vegan foods that help me lose weight and keep it off.
So I think you have to experiment. If you personally like X, prepared Y way, and it contributes to you health to eat X prepared Y way, go for it!
Fitness Minutes: (10,813)
936 9/14/12 5:10 P
I started by logging in the foods I do like...then lookedat the calories, fats, protein and carb for each meal...Then I adjusted the servings sizes to fit in my ranges or I substitution out some for healthier options. I try to divide my calories up evenly through out the day...so you could start there...how many calories your allowed divided by 3...so lets say your range is 1200...you have approximately 400 per meal. If you want snacks in between meals then you would lower the amount per meal so that you account for snacks. It takes time and adjusting...I would suggest preplaning each days meal so you have an idea of what you can eat when....Only you know what you like and what you are willing to try. After awhile, you will have a menu plan that you can work with..I eat the same things for breakfast every morning and have a couple of lunch options...Dinner is usually a different meal each night which ends up being about 5 meals rotated in and out through the week with different sides. Until I am sick of them and I start making new choices. If you want ideas on new things check out the planed meals on your food tracker...you will have all the basic info there and you could sub some of those choices into your own.
First, don't think of it as a "diet" in a traditional sense. Change your definition of diet to simply mean "what one eats". Then, think about what you eat. What do you like? Can you make it healthier with substituations? Can you lighten it up? Can you eat smaller portions? For example, I might have some mac n cheese or mashed potatoes, but now, I portion them out exactly and only eat one portion, then I log it, and I fit it into my daily allowances. I used extra lean ground turkey to make burgers. Basically, I eat many of the same things I used to, I just cut back on the junk, and I eat less of what I used to.
Fitness Minutes: (15,376)
1,939 9/14/12 11:38 A
Honestly, everyone successful will eventually end up with their own diet plan.
But, I would recommend that you start by learning what works for others. This may mean starting by following a specific plan (like SP or Weight Watchers or Atkins or South Beach or Dukan or whatever) and then changing it to fit your specific needs. There is no reason to ignore what others have learned. But there is also no reason to stick to a specific plan that isn't designed specifically for you.
Basically, try something known to work and then fix the parts of it that don't work for you. In essence, when you 'mess up' and binge or miss a work out or eat too much of something, it isn't a failure but a lesson. What needs to change to make it better tomorrow....
Fitness Minutes: (285)
17 9/14/12 11:27 A
I have never watched what I eat until now. I want to make my own diet plan that I will actually stick to. Food is like my best friend, but I want to eat better. There are foods I don not like, & some that I won't try. I would just like to know, how to make a diet plan with the foods I do like, and will try?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.