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What's wrong with this lunch combo?



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LAETU5
Posts: 1,405
2/13/12 8:27 P

When you start exercising it is normal to gain weight because your muscles basically retain water as they adjust to your new workout plan.

You don't want to be eating less than 1200 a day.

On the tea, try lemon and/or mint leaves instead of the sugar.



ISISINABI
Posts: 5
2/13/12 8:06 P

Thanks for the info guys, I will attempt to add more veggies and fruits somewhere. I haven't really been dieting, just watching what I eat and trying to stay under or as close to 1200 calories as possible. I drink a soda maybe twice a week, mostly water and tea (working on tea without sugar at all and when I do put sugar in it'll only be 2 packets). I was trying to add cardio the past 2 weeks, and everytime I do that I see an increase in weight and it ends up making me angry, which leads to me getting mad and having cookies (my weakness) and I stop working out. Mad cycle I know.



BITTERQUILL
Posts: 1,370
2/13/12 7:42 P

Are your grains whole? Whole wheat bread and pasta might not be different in calories from their white counterparts, but they are much different in overall nutrition. They are more filling and have more flavor, too. Your diet looks like it's pretty heavy in processed carbs. I know it's been said repeatedly, but you *definitely* need to add a lot more veggies, and some fruit, and maybe consider adding some beans or lentils (they are healthiest prepared from a dry state rather than buying cans that include salt). That way you can get the carbs you need without having to rely so heavily on cereal, bread and pasta.

"I don't normally eat a lot of fruits and vegetables, as they go bad far too quick and it's wasted money to me. I was told that canned and frozen versions don't really count as real vegetables because they are processed, so I don't eat them except maybe once or twice a week."

That's circular logic: you don't eat veggies because you don't buy them, and you don't buy them because they go bad. If you eat them, they don't have a chance to go bad. If you buy them and eat them, both of your problems are solved. And as the others have noted, frozen produce is actually great. *Some* canned products are to be avoided (look for added sugars and salt).

Here's what I've eaten so far today. It's far from a perfect day but it's a good example of how you can eat a decent variety even if you're splurging a little, while getting plenty of fresh veggies and incorporating whole grains. I'm still under 1300 calories so I might add a healthy snack later on tonight, in the unlikely event that I get hungry again.

Breakfast: a homemade whole-wheat and oat muffin made with zucchini, carrots, pecans and raisins. I replaced most of the oil with applesauce and plain Greek yogurt for added protein (they also included egg).

Snack: a large plate of raw veggies (cucumber, carrots, broccoli, radish and three colors of peppers). I included enough veggies to count for *three* servings just in this one snack.

Lunch: one slice of homemade pizza on whole wheat crust, topped with minimal cheese, turkey pepperoni and *tons* of veggies; definitely a splurge, but it still incorporated protein, fat and carbs in reasonable amounts for the calories. Also, a salad of spinach, cucumber, jalapeno and cilantro with a rice wine dressing and a topping of chopped, unsalted cashews.

Snack: Greek yogurt.

Dinner: Thai peanut stew with shredded turmeric chicken and lots of veggies (9 different veggies, for a total of 2 cups).

Edited by: BITTERQUILL at: 2/13/2012 (19:52)


LAETU5
Posts: 1,405
2/13/12 7:40 P

"I was told that canned and frozen versions don't really count as real vegetables because they are processed, so I don't eat them except maybe once or twice a week."

Canned vegetables/fruits are processed but that doesn't make them so bad that you should avoid them if that's your only option; they are probably healthier than some of that pasta you've been eating.

Frozen fruits/veggies are not processed in any sense of the health implications of it...they are just frozen and are a great option if you have problems using fresh stuff before it goes bad.

The alternative is learning how long fruits and veggies you like last on the shelf or in your fridge and only buying as many as you can eat before they go bad....

So...more veggies; less processed simple carbs.



KAPELAKIN
Posts: 1,971
2/13/12 7:28 P

If you make the fruit and veg the focal point of your meals, and think of the protein and carbs more as side dishes, your veggies will get used when they're fresh and not go bad. Also, some ideas of items that don't spoil quickly - grapes (kept in the fridge), celery, apples, peppers, carrots, cabbage, root vegetables, citrus fruits, onions, broccoli, winter squash should all last from one to several weeks.

One thing I like to do is cut up red bell peppers, carrots and celery on Sunday night and portion them out into containers, which I take to work with a healthier dip such as hummus. If the veggies are already prepared, it is easy to grab them and go each day.

I also agree that frozen is a great option. You might start with mostly frozen veggies, and slowly build up to using more fresh ones as you get used to preparing them before they go bad.



ANARIE
Posts: 12,406
2/13/12 6:59 P

Frozen fruits and vegetables are usually actually MORE nutritious than fresh unless you grow your own. The processors are located close to the fields, so they're frozen within hours of being picked instead of getting dragged halfway across the country on a truck. The nutrients are preserved by freezing, and the "processing" usually just involves cutting them up and flash-freezing them. If you read the labels, most frozen produce has nothing at all added. And they don't really go bad unless you have them open for months. Plus, they tend to be really cheap. You can almost always find frozen broccoli, for example, for about $1.50 a pound, and on sale it goes as low as 99 cents. Chop up some frozen broccoli or spinach and mix it in with the filling of your lasagna, find a brand of spaghetti sauce without too much added oil or sugar and use a double serving of that, and you'll easily have 3 servings of veggies in your lasagna.

Also, just because your weight goes up one week, that doesn't mean you "did something wrong" that week. It's not instant; you don't lose weight every day depending on whhat you did that day. How did you eat the week or two before you "started your diet?" If you're like 90% of us here, you had a "last hurrah" where you ate everything you thought you were going to have to give up. Your weight this week is more likely to reflect what you ate in January than what you ate last week.



IVFNURSE1
Posts: 135
2/13/12 6:49 P

I'm not a nutritionist but, here are my thoughts:

1 - the fruits and vegetables things - I know everyone else mentioned it but your body really does need those vitamins and you could probably half your carb portion with dinner and add some veggies. Frozen veggies are just as nutritious as fresh sometimes even more so because they are frozen at the peak of freshness - just stay away from the ones with sauces.

2 - are you taking in enough calories? If all I had for lunch was a sandwich, I would be starving by dinner and taking in large portions. Also, there is a concern that if you don't take in enough calories, your body will go into starvation mode.

3 - what are you drinking during the day? WHen I first started, all I did was drink 2L of water a day - I lost 2 pounds in a week without dieting or exercising.



FAIRLYINMN
SparkPoints: (1,148)
Fitness Minutes: (35)
Posts: 66
2/13/12 6:42 P

Canned and particularly frozen vegetables are just as good as fees. Just watch the sodium with the canned ones.

One place you could try starting is adding vegetables like zucchini, carrots, and peppers to your spaghetti sauce (or lasagna sauce or whatever). If you don't like chunky sauce, you can always put it in the blender first. Pasta sauces freeze well too, so you could make up a big batch and then freeze to use later. That way the vegetables wouldn't go bad before you get them eaten.

Smoothies would be an easy way to get fruits in...and some even call for things like spinach as well. Worth a shot anyway. Just try to either get fresh fruit and freeze it yourself or make sure that it doesn't have added sugar.




MSGNOME
Posts: 555
2/13/12 6:41 P

It's an ok start. :) Try some cut up bananas or strawberries on your cereal. Add a side salad to your sandwich at lunch. With those dinners, a side salad would again be very easy, or cook up some frozen veggies.



ISISINABI
Posts: 5
2/13/12 6:35 P

Cereal that I have I actually do measure, about 1/2 a cup. Same for "milk". For dinner I go by what I was told by my doctor, if it's smaller than your fist, it's a full portion. So I go by that. Spaghetti and fettuccini, stuff like that, is about a cup to me, so that is about how much I have.

I don't normally eat a lot of fruits and vegetables, as they go bad far too quick and it's wasted money to me. I was told that canned and frozen versions don't really count as real vegetables because they are processed, so I don't eat them except maybe once or twice a week.



JUSTDOIT011
Posts: 1,378
2/13/12 6:18 P

....it seems you are consuming carbs & protein for breakfast, carbs & protein for lunch, and carbs & protein for dinner. No fruits or vegetables were listed, which is a problem. Fruits & veggies have fiber in them, which makes you feel full, and is great for lowering cholesterol and improving heart health.

Also, I'd measure out the food you are eating...I know when I pour cereal from the box, I pour like twice what an actual serving is, so you could be consuming a larger portion than you think. Try tracking it on sparkpeople for at least 3 days and see what you come up with!

Also, 30 minutes of exercise, most days of the week can really help in weight loss!



KAPELAKIN
Posts: 1,971
2/13/12 6:16 P

It sounds like you're really lacking in the fruits and veggies department. A sampling of what I do is:

Breakfast - quinoa "oatmeal" with some frozen blueberries and soy or almond milk and flax or a few almonts, OR a homemade smoothie made with frozen fruit, almond milk, ground flax, maybe some spinach for that serving of veggies, and ground flax for a little fiber and healthy fats.

Lunch: Tuna salad with ryvita crackers, apple, baby carrots
Big salad with some chicken, simply dressed with some lemon wedges and diced avocado.

Dinner: Lean cut of meat, beans, or baked tofu with brown rice or sweet potato and a heaping serving of steamed or stirfried veggies.

As you can see, this is a lot of veggies, quite a bit of fruit, and very little processed carbs. Though I don't do low carb, I try to get most of my carbs from whole potatoes, legumes, brown rice or other whole grains, and just limited "whole grain" processed foods such as whole wheat bread, pasta or crackers. This keeps the blood sugar steady, and provides lots of nutrients, which I believe curbs hunger (the body isn't crying out for non-calorie nutrient needs by signaling hunger)



HOLISTICDETOXER
SparkPoints: (32,314)
Fitness Minutes: (20,400)
Posts: 2,704
2/13/12 6:14 P

I don't see any fruits or vegetables!

To put it in perspective, my breakfast today included potatoes, spinach, tomatoes, sundried tomatoes, red, yellow and orange peppers, zucchini, red onion and eggplant. My lunch included the same vegetables (minus the potatoes and spinach), plus cauliflower. That's just fruits and veggies. My breakfast also included skim ricotta cheese, egg whites and quinoa, and later I snacked on fat-free Greek yogurt. I'll be having lentil soup for dinner. And I'm looking at less than 1400 calories for the day!

Edited by: HOLISTICDETOXER at: 2/13/2012 (18:17)


DANNIELLEMARIE
Posts: 1,416
2/13/12 6:12 P

Do you eat vegetables, fruit, or intact/whole grains? I realize that's just one day's menu but is the lack of produce normal?



BRINAGU3
SparkPoints: (15,305)
Fitness Minutes: (13,614)
Posts: 369
2/13/12 6:11 P

you have no vegetables or fruit in your meal plan. You don't define what is a portion size - just because you say it is small doesn't mean it actually is small. Try measuring your portions and entering them into the food tracker for a few days to figure out exactly how many calories you are consuming in a day



ISISINABI
Posts: 5
2/13/12 6:04 P

I have just decided to either do SP fully or WW. I have gained 3lbs in the last week, and that's sent me on an emotional rollercoaster of depressoin and frustration (which is normal for me). I am a very busy person who works 2nd shift. I have another person I have to cook for. The meal plans that are listen here just don't work at all for me, but I need SOMETHING to help because obviously what I'm doing isn't working.

Here's what I normally have, and I am curious to know what is so bad about this.

Breakfast: Fiber 1 cereal with raising. Soy milk (lactose intolerant so the drink 6 cups of milk every freakin day from this meal plan does thing not work for me at all, nor does yogurt, cottage cheese, etc)

Lunch: Turkey, cheese, two pieces of bread, mustard

Dinner: Small portion of either spaghetti, chicken fettuccini, baked chicken, lasagna

nothin else after that. What am I doing wrong?



 
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