Fitness Minutes: (1,325)
74 6/20/13 9:08 A
Good for you!! I'm just getting back on track, myself, so I know how hard it can be to develop good habits!
Your tracker looks fine. Just keep at it!!!
I'm also a huge fan of peanut butter. My favorite snack right now is 1/4 cup of plain greek yogurt mixed with 1 tablespoon of peanut butter and a teaspoon of honey. I use it as a dip for a big, sliced apple or a topping on "banana pancakes." (Banana pancakes are little pancakes made out of an egg and a banana mushed together.)
Fitness Minutes: (76,138)
2,489 6/20/13 7:29 A
Your diet looks perfectly fine. Neither I nor anyone else can determine what is a healthy diet for you. It's completely subjective and based on individual opinions, body's needs and personal tastes and preferences. What's more important is asking yourself if this is a diet you can see yourself maintaining for the rest of your life.
There's nothing wrong with bread or fruit if you enjoy eating it. Don't feel like you need to deprive yourself to lose weight. I ate 1-2 servings of whole grain bread a day and fruit and never had an issue losing weight. In fact, I lost 55 lbs in 7 months without a severe calorie deficit.
Were there better choices? Sure. Is a whole wheat bagel and fruit a bad food choice? Heck, no. So if you like them, eat them. If we were to give food a rating system of A-F. Veggies being A, fruit and a whole wheat bagel would be a B and a C. As long as your diet is filled with mostly A's and B's. A few daily C's and even the special occasional D's-F's are fine. The worst thing you can do is deprive yourself and throw in the towel completely.
Not to mention, macronutrients affect *everyone* differently. Some people are carb sensitive/insulin resistant and may struggle to lose weight on too many carbs (which you don't seem to have anyway). Whereas others like me, do very well on moderate carb diets and others still who thrive on high carb diets (particularly runners and/or active ectomorphs). Even dropping to 30% carbs and I go into a brain fog, become lethargic and have heavy, dead legs.
You'll just have to experiment and find the best macronutrient ratio for you as an individual. The one you feel the most energetic, strong and satiated.
Edited by: JENNILACEY at: 6/20/2013 (08:05)
Fitness Minutes: (5,730)
2,262 6/20/13 1:12 A
I think the nutritional needs of runners are much different than that of others.
Fitness Minutes: (29,299)
847 6/19/13 2:26 P
Gosh, I have a (whole wheat) bagel with (natural) peanut butter for breakfast literally every day. It's delicious and filling, so I don't see any reason not to eat it. :)
I wouldn't worry too much about the occasional bagel with peanut butter, but that's just me. There are much worse choices you could make, and the majority of your food choices are unprocessed. Three times per week would probably be a good idea just so you can make room for better choices instead, but even as a daily treat it's not bad since the rest of your diet seems pretty clean. Unprocessed grains would simply be better. As for fruit, since you're already under on carbs, it doesn't seem to me at all excessive, in my opinion.
If you like rice, a rice cooker is a good investment. Pour in the rice and water, hit the button and your work is done (just have to wait a little). I use mine once a week or so and it makes enough for several days, and it's a small model (although a large family would need to either make it more often or use a larger model). We eat brown rice and the cooker makes it just as nice and fluffy as white.
A slowcooker is good too. You can use it the traditional way to make meat-based main dishes but it's also great for things like beans and steelcut oatmeal.
I love that idea for honey mustard! I might have to try that. Did you just add honey and mustard to taste, or do you have a recipe you'd be willing to share?
Edited by: BITTERQUILL at: 6/19/2013 (13:49)
Fitness Minutes: (324)
14 6/19/13 7:53 A
Thanks for the feedback, much appreciated. I do tend to eat the same things everyday...creature of habit I guess. I am a homeschool mom of 7 and I run a business on the side, so I sometimes find it hard to fit enough meals/snacks into the day. Especially when trying to eat healthy, because it is more time consuming and has more prep work.
I try to have a smoothie everyday with blueberries, banana, and Greek yogurt. I don't always get it in, but I try.
I love a good salad and eat a lot of romaine, so I usually have a big salad for one meal everyday. I will usually eat the same salad everyday until I run out of the ingredients and then I might change it up for the next few days. So I had chicken, avocado, and apple with my romaine for 2 days because those were the ingredients I had on hand. (And it was delicious!!)
The first day I made a honey mustard dressing using mayo as a base. The second day I used Greek yogurt as my base and that helped a lot. It was just as good, for less fat and calories. So I will continue that.
I plan on incorporating more beans and whole grain rice into my menu...just need to find the time to cook them!
A bagel with peanut butter (and sometimes jelly) is my craving/treat food. I will try to limit it to 3 times a week I guess.
Fitness Minutes: (5,730)
2,262 6/19/13 2:01 A
I think your menu looks great I would just replace the bagel and some of the fruit with more veggies or meat until closer to your goal.
The past two days look pretty good, but it's kind of hard to give much advice since your tracking is new/inconsistent. I assume you don't plan to eat these same foods every day. What other sorts of things do you like?
Do you eat any meat besides chicken? Fish might be a good addition.
Do you eat eggs every day? The science on that goes back and forth. Most studies I've seen recently say that frequently eating egg yolks is fine but that you might want to watch your intake of them if you have high cholesterol or heart problems. I'd talk to a doctor if you eat them daily, just to make sure.
How well do these two days reflect your eating patterns in terms of frequency? It appears you eat three times a day; one day had two larger meals and one smaller one, the other had three meals but didn't count one of them as lunch, so it's hard to tell if you eat on a schedule or not. You may want to consider a larger number of smaller meals, 5-6 per day. That doesn't work for everyone but it is very helpful for others.
Calorie-wise, one day was a little under the ideal range but the other was at the upper end of the ideal range. That tends to balance out alright.
In terms of macronutrients, you're low on carbs (both days were under-range; in fact, one day was well under the ideal range even for a diabetic) and a bit high on fat (one day was at the upper end of the range and the other was over).
Other than the mayo, your fat sources are primarily good ones like eggs, nuts, avocado and olive oil, but you can almost certainly saute your eggs and mushrooms in less than a tablespoon of oil. Most of your carbs come from fruit and veggies (which is good), but it may be in your best interests to add some minimally processed grains (oatmeal, quinoa, brown rice etc), or other starchy things like beans and yams, just to get your carb totals up a little. This is especially important if you work out, but even if you don't, I imagine that a mom of seven needs a lot of energy! Carbs also fuel your brain.
Although I would hope to see more variety in your tracker if we had a larger range of days to look at, I'd say you're doing pretty well so far.
Heh, your tracker looks a lot like mine would on any given day! Not sure what feedback I could give, other than, yummy! :)
I made fried eggs atop sauteed veg this morning, actually. You could try throwing in something green (spinach, kale), to bulk it up even more, and add some bonus nutrition.
Fitness Minutes: (324)
14 6/18/13 7:33 P
I started on SP a couple years ago, did well for a bit, then got sidetracked and back into my old habits. About 3 weeks ago I decided to give healthy eating and portion control another try. I didn't really want to track my food, because it can be time consuming, but after a couple weeks I felt like I was eating under my calories too often and felt like it would be better to use the tracker and know for sure.
I am really concentrating on healthy eating. I am trying to get in lots of fruits and veggies and cut out the junk. I have been feeling like I am getting plenty to eat and haven't really felt deprived yet.
Anyway, I have only been back to tracking for 2 days, but I would love to get some feedback. Anything I should add in or take away? I hope I have my page set up correctly for others to view!
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.