Training yourself to eat healthier

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5/19/13 5:50 P

I found that looking at the amount of calories I burn has helped, I know I run two miles and burn about 220 calories, when I look at the serving size of 2 cookies and it's 170 calories, I have to really think if it's worth it (since it would be about 1.5 miles I would have to run just to get rid of those calories). Sometimes I decide it is, but others I have changed my mind.

Special K is amazingly sweet and very little in calories. This has helped a lot too

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4/28/13 12:20 P

Since using the Food Tracker I am more accountable for what I eat. Seeing what I eat daily is helping me to retrain my diet. To eliminate a bunch of junk food I was eating before and limit my portions.

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4/27/13 1:05 P

Today we had breakfast out when we went shopping. I didn't have my usual full English Breakfast and instead cut back to 2 slices of bacon, an egg with two rounds of thickly buttered toast with a medium Costa cappuccino. I was quite pleased with myself as my other half was going for everything as usual.

When I got home I put it into the food tracker to see what I had really eaten - even that is too high in cals and sodium for me. End of May when we go in again I'm going to have 2 eggs instead of the bacon, two rounds of toast with just two pats of butter and a small Costa cappuccino.

The month after that I'd like to think I'd be down to half of that again.

So it's going to take me 2 months to get to that stage without feeling deprived and that's if everything goes to plan.

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4/27/13 12:45 P

*echos prior comments about portion size
*echos nutrition tracker advice
*echos less carbs more proteins

Training is training. Dont do too much all at once. Thats a recipe for failure.

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4/26/13 12:08 P

The biggest thing for me was learning what a proper portion size was. Most of the food I was eating was technically healthy, but when you eat as many calories for dinner as you should eat all day, you're gonna pack on pounds anyway!

I've also learned how to cook more interesting and balanced meals, and that my body is happiest when it gets sufficient protein, so I plan for that. I've expanded my spice cabinet so that I can make delicious food that tastes different every day, that isn't filled with sodium or fatty flavors.

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4/26/13 11:28 A

The biggest thing that I have learned is to not let your healthy food run out or go bad- stay on top of replenishing your go-to foods and beverages. Don't cheap out on your favorite brands of food- if there is a certain brand you like, get it; I am all for a bargain, but it's no bargain if you are stuck with stuff that's mediocre.

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4/25/13 5:36 P

I'm going to take one day at a, time.Journal everything you eat so you know what you are eating and don't be hard on yourself if you slip,get up and start anew.

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4/25/13 3:59 P

Totally agree!

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4/25/13 2:11 P

I second all the good advice about the Nutrition Tracker. It's been the biggest aid for me. I find I'm more aware of what I'm eating when I know I have to remember it for later entry in the Tracker. I used to "just eat." Now I use food for its nutritional value more than just the taste.

A thing I've discovered along the way is that the more whole and healthy foods I eat, the more my previous diet disagrees with me! I love burgers. I make all sorts of burgers at home. I got stuck away from home a couple weeks ago and decided to go for a fast-food burger, sans bun...and I took one bite and thought, "huh? this is food? they call this 'meat'?!?" It seriously didn't even taste like food. It might have been the smell of the greasy fries pervading the whole establishment, too. bleah. The more good food I eat, the less I want or can even tolerate the unhealthy stuff.

I've also discovered that some of my "pickiness" in food isn't (and has never been) "picky" at all. I have a sensitivity to many many FODMAPs and nightshades. That can make planning menus tough! but once I stopped trying to compel my body to digest foods it couldn't handle, things got much better. It's well worth trying an elimination diet to see if there's things which aren't just I-don't-likes, and instead are really things your body is trying desperately to clue you in about!

The biggest windfall to me has been the prescribed diet our endocrinologist put us on. For me, it was just for weight loss. For my husband, it's Type 2 diabetes. I've lost a huge amount of weight (so far!), and his BG is lots better and the doctor says if he can keep with it he'll soon be off meds altogether. The diet is his version of a restricted carb/paleo plan, and, while I was extremely dubious at first, I'd NEVER go back to my "prior lifestyle" now.

People see low carb or restricted carb as impossible to adopt...but that's because we've been led to rely so much on them. I'm a *terrible* carb addict. That's been the toughest thing to accomplish. I still struggle with it a bit, and can't say I never succumb to it...but if I step off the path and eat some delicious carby thing, I'm going to pay for it in cravings and stalls in weight loss...and it just isn't really worth it. I still do it - addict that I am. But I know my error even as I'm doing it, and I take my "punishment" later on in stride.

Alternatively, the really wonderful thing about low-carb is that you can (and should!) eat all the delicious whole food, full fat, savory sauces, veggies and fruits (non-starchy and not the sugary stuff) and pretty much anything else you want or can dream up. The only thing I watch is my carb grams. I don't even know what my calories are. I don't (and can't, for health reasons) exercise. People look at my meals and swear I can't possibly be on a diet! And, of course, I'm not - I'm in a new lifestyle. I love it. It works. It's easy, other than the fact that I struggle against carbs, and I'd be doing that on ANY weight loss plan. So it's a moot point.

You *can* learn to eat healthy. It's not so much a matter of "training" as it is in finding out what real food actually is. Once you start giving your body natural foods, it's going to reject all these frankenfoods we've been pushed at (or which have been pushed at us) for so many years. And you'll be wondering to yourself how you could ever have thought that stuff was edible!

Oh - and to the person who mentioned something about being "addicted" to wheat: you're not just making commentary there. Wheat is truly physically addicting. It stimulates the same pathways in the brain that things like opiates do. You're not dreaming it, and it's not just a willpower issue. It's a physical condition. There's good research on it out there. Big-ag and the pharmaceutical companies would rather we not know these things (and thereby reduce their profits), and keep at us about "healthy grains" (which are ANYthing *but*!). Check the websites. You might be amazed.

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4/25/13 1:25 P

Training is a truly accurate descriptor for this process. I am having to alter my relationship with food. We are chronic go-out-to-eaters. I was frustrated because I was working out enough and still not losing weight. Little did I realize that even the healthy options at restaurants still aren't healthy. I decided to start cooking at home more, and doing so has altered my perspective on food. When you take the time to prepare it, you know exactly what goes in it. It's not that I can't cook -- I just don't want to. So I'm "training" myself on the importance of preparing my own healthy meals. I have to take the bull by the horns.





Edited by: CFULLINGTONEGLI at: 4/25/2013 (13:26)

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4/25/13 11:30 A

Training is a great word. For me, I am just starting (three weeks going on four). I have found this challenge extremely difficult. Mostly, I have been sticking with the program. I find that each day I eat less junk food. Tracking is a great part of the training. Reading the daily report each night before I go to bed trains me on which foods give me the greater benefits. Finding supplements and new foods that support the lack of important nutrients I get. I love the articles to read and spark radio. What a complete program is offered here to learn about dient and nutrition!

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4/25/13 9:17 A

A fascinating thread! Thank you, all. I'm excited to learn some new techniques.

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4/25/13 5:57 A

Do you like soups? Better Than Bouillon soup bases are VERY good. I also keep a jar of hot and sour soup base on hand, along with jarred ginger and garlic (I'm lazy). You can have a week's worth of meals cooked in less than half an hour with almost no effort using frozen vegies (I prefer fresh but in winter can't get good ones). Add your favorite proteins and seasonings, maybe a starch, and voila!

Right now, wild edibles are popping up all over. There are some good books on what's safe and tasty and how to prepare it; you want one with photos, not drawings. I found a couple of good ones at the library. Look around your back yard, or take a hike!

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4/24/13 1:41 P

freggies!! Tis the season for fresh! Go get it and be creative!! Healthy is NOT boring!!

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4/24/13 1:21 P

Alot of great ideas/suggestions....such helpful information...

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4/24/13 11:16 A

All these great ideas and advice!!! I would say learning to cook is key...it makes it easier for you to do substitutions and how to season your foods. The best way to learn is to practice practice practice!!! Try out some Sparkrecipes, obviously, but if you need basics you should make a few good purchases or at least check out some cook books from the library. I love the 1997 version of The Joy of Cooking and How to Cook Everything Vegetarian. I know, maybe you aren't a vegetarian but it doesn't hurt to add more veggies to your life

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4/24/13 8:17 A

I think it's all about tracking everything that enters my mouth and making healthier choices at the grocery store. Can't wait for Farmer's Markets to begin....love the fresh produce.

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4/24/13 12:21 A

Doing better than I thought I would because of tracking, for me tracking helps me to think before I eat anything. Which is really helping me stay on track.

Edited by: PEARLIEBABY at: 4/24/2013 (00:24)

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4/23/13 6:48 P

Just take one day at a time

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4/23/13 5:10 P

Wow, look at you FITGLAMGIRL! You are doing great. Im really inspired by your chart and your choices!


Edited by: HIIYALUV at: 4/23/2013 (17:10)

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4/23/13 4:39 P

SP Food track influences me more. I have an auto-calculator on my mind when I am hungry. I will choose low cal or healthier things like veggies, nuts, egg or fruit.

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4/23/13 10:51 A

Jogging 5 miles at around 5 - 6 AM makes one quite hungry for breakfast. Having done that for 40 years, I have a very good habit of eating a well balanced breakfast that can carry me through the noon hour. However, I prefer to eat small amounts every 2-3 hours given the chance, so I carry food with me all day, every day.

It is in the afternoon and evening when I fall apart. I tend to eat less healthy snacks because I am very tired and want to go to bed, but can't because of chores and work to be completed. I have a hard time turning down ice cream and cookies. Best bet is not to have them in the house.

I am slowly changing my late day and evening snacks to healthy options, but it has been a lifelong struggle.

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4/23/13 9:15 A

I eat a healthy breakfast, which I believe starts your day off right. Plus I usually bring my lunch to work. I do have access to a nice salad bar too. When I get home is the hardest because I cook dinner and I like to snack while I'm preparing it. Trying to do better.

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4/23/13 9:05 A

Try some "Organic Foods" also the milk. I don't care for Almond Vanilla Milk, it has too much sugar in it and was too sweet for me. Organic Foods are better as they are/have not had "pesticides" on them. My buys, 90% Organic Foods. We have a Dairy farm about 18 miles from where I live, and now can buy their Milk, Ice cream and etc, from a local Bulk Food Store in town. They process their own foods(milk and etc)
www.shetlermilk.com

Edited by: ROSIEJ1942 at: 4/23/2013 (09:09)

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4/23/13 7:07 A

i try not to use oil,fats to much salt . we dont eat alot of meat and i eat brown bread instead of white. i make sure to drink 8-9 glasses of water a day i eat at least 2 fruits a day and then my veg at night.

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4/22/13 11:07 P

so many people have said preplan your menu and i totally agree! not only will you save $, but without that last minute "what will i make for dinner?! well, ___ is easy..." you will eat much healthier. also, try to find small substitutions that you know you can maintain, switching to something you don't really like with the idea that you will "try to stick it out" is not going to work. i kept trying to switch to almond milk because it has way fewer calories/fat than regular milk, but couldn't stick to it because i didn't really like it. i found a recipe on how to make your own and tried it on a whim. it is SO much better than store bought! those little things add up if you choose things you will be consistent about.

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4/22/13 1:14 P

I preprep and plan all my foods also always carry healthy snacks withme. I keep my fridge full of veggies and fruits

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4/22/13 11:56 A

I'm making my lunch and breakfast the night before as I seldom have time to make them in the morning, especially as that is when I like to get to the Y to exercise by 7:00 a.m. This seems to be helping me to have breakfast and lunch at regular times.

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4/21/13 8:49 P

Try spicing up your oven-baked chicken to satisfy that craving for chic fil a. You could add red pepper or pepper sauce and then eat it on 100% whole-grain bread. Try to find healthier replacement versions of foods that you just can't do without and if you keep eating healthy, maybe healthier foods will replace them altogether.

I worked out today's menu completely last night before I went to bed, so this morning all that was needed was to look and see what was for breakfast! Stuck with it, too.

Edited by: CHUBBYNOMORE3 at: 4/21/2013 (20:52)

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4/21/13 8:22 P

I'm going to create a new challenge for myself as far as eating healthy is concerned. I will be creating a daily meal plan for myself. Then, I will work my way up to creating weekly menus.

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4/21/13 12:30 P

Great thread! I am going to try journaling. I got rid of sodas, junk food, processed foods a long time ago, but my issue is choc now and then, making homemade desserts, not drinking enough water and I want to rid my body of any bread items or pasta type foods.

My goal more veggies, fruits, and meats. I have these last stubborn 5 pounds to go and I want them off.

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4/21/13 10:35 A

The only way this works for me is to journal one day ahead and not veer from this plan. Then I know what I can have and can't have. My body feels much better when I'm eating healthy.
When you are consistent in healthy habits, magic is happening in your body and mind, even if the scale isn't moving.

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4/20/13 11:09 A

excellent topic and lots of ideas

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4/20/13 7:41 A

One thing I've done in the past is keep a clothing fund. For example, if I craved a Chick-Fil-A but didn't buy one, I would put the money I'd spend on it in my fund. This fund was for buying clothes as I lost weight and shrank out of what I had. That really helped!

Someone mentioned you may not have tasted well-cooked vegies. Try roasting or grilling fresh or even frozen ones; it really brings out the sweetness, and I can't think of any veg that isn't improved. Some of my favorites are beets, onions, asparagus, brussels sprouts, and yams; I toss them with a little olive oil, some herbs and spices, and vinegar or balsamic, or an Asian profile with ginger, garlic, and sesame oil. There's a recipe for kale chips, I haven't tried it yet but it's very popular. Plant a garden this spring, or at least a couple of containers. My favorite way to eat vegies is sitting and picking in the garden! You can also try cloning your favorite fast foods in a lower cal version; there are several sites with copycat recipes, and a book too. You could copy the Chick FA spices and use them in an oven-fried recipe, and cook some oven fries and roasted vegies at the same time. It wouldn't be 100%, but you might be surprised by how good it tastes, especially the second or third time. Also remember you can cook several meals' worth of things you like and pack them for lunch to avoid that trip to the junk food joint. Buy some herbs and spices and experiment!

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4/19/13 2:00 P

Your doctors suggestion about eating fruits and veggies was great! Eating lots of fruits and veggies has been working for me! I watched the documentary 'Forks Over Knives' and it was an AMAZING eye opener!! Wow! Even my parents are raving about it! It has changed how we view our food. I then watched the 'Engine 2 Kitchen Rescue' and now I am doing the 28 day Challenge of trying to eat a plant based diet, which is basically being a healthy non-precessed food eating Vegan. I have lost 6 pounds and I am day 19!!!!!! I have NEVER lost weight this quickly and I haven't been working out like crazy. I may do a 20-30 min cardio or bootcamp dvd or 30 min on the treadmill, or a 15min kettlebell dvd along with 10min on the spin bike and so far I have been successful. :-) I may have to step up the cardio if I see that my loss slows down? Anyway, I have been making smoothies in our VItamix with low cal organic strawberries, an orange, two leaves of kale or collard, a banana, chia seeds and raw organic cacao nibs and a bit of plant based protein powder, and a cup of unsweetened organic almond drink. (I vary the fruits and veggies of course, but I get a lot of fiber and goodness this way!) Check out the Engine2diet.com for great recipes using veggies and fruits! I found it to be helpful!!! :-) I saw the documentaries on Netflix so I didn't have to go out and rent them. I actually crave fruits and veggies more now! :-)

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4/19/13 1:02 P

For me, it helped to focus on what I *could* eat, rather than what I couldn't. When I first asked my doctor how to lose weight, she didn't even say the word 'diet'...she said 'eat 5-6 servings of fruits and vegetables the size of your fist, every day.' If you focus on having to work in all those fruits and vegetables...I mean, I wound up too full to worry about snacking...
I've also tried the '3-day' or 'cardiac' diet...not to 'drop up to 10lb in three days,' because that's just ridiculous, but to retrain myself to eat smaller quantities (and of the right things!)...suddenly, when I was off the diet, I found myself packing smaller lunches, nibbling a healthier snack in the afternoon, and filled up easier.
So for me, anyway, it was about a readjustment in thinking!

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4/19/13 11:10 A

I think doing it in babysteps is the only way to truly retrain yourself to eat healthy. If you try to do it all at once, you feel like you are being deprived. But the less you eat sugary or salty foods, the less you need to feel like it is a treat.

Also, looking at the nutritional info for foods BEFORE you eat them can go a long way in how you feel about eating it. When you KNOW that you are eating 300+ calories and not meeting any of your nutritional ranges other than carbs, when you could choose a different option and use a much smaller portion of your calorie "budget", you are more likely to start making different choices - maybe just a small portion of the calorically dense food paired with a lighter counterpart to beef it up. Some fresh fruit on the side with a half-portion of dessert, or fresh veggies on the side with half a cheeseburger. I always eat the "treat" part first, and then when I have that "not satisfied" feeling, I eat the healthy stuff.

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4/18/13 5:14 P

I can't even remember the last time we ate fast food. But I will admit I do get a taste for a burger every now and then. When I do, I go online and check out the nutritional information for the foods at my choice of restaurants. (For example, at Wendy's a junior cheeseburger is lower in calories than a chicken sandwich.} After spending at least 15 minutes comparing NI for the fast foods, I usually lose my taste for it.

As for sweets, I love dark chocolate, which is good for you. I eat one square of Ghiradelli's Dark Chocolate on a daily basis. I spread that little square out in 4 bites instead of popping the whole thing in my mouth. It works for me because I am satisfied and don't crave another piece.

Another sweet I enjoy is a Tootsie Pop. It takes a little time to lick your way down to the center and it's only 60 calories. I don't eat one every day. I normally indulge 2-3 times per week.

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4/18/13 10:46 A

I agree with Linda. The only way I can do it right is tracking my food. What works best is to plan one day ahead and then I know exactly what I need to do. Trying to drink more water and eat more fruits/veggies this week.

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4/17/13 1:08 P

For me, entering what I've eaten in my food tracker is what keeps me accountable. I love the challenge of making my pie chart as close to perfect as I can.

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4/17/13 11:34 A

Writing it down is key for me also not bringing the danger foods home

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4/17/13 10:41 A

For me, it's definitely a matter of willpower--it's all in my head.
Making myself really THINK is key...so there are a few little tips that help me...mostly, it's been helpful to sort of establish a personal policy on how I relate to food.
Lately, that's been things like 'the three bite rule,' where you have a craving and you take three smallish bites of the food in question and savor them...then put the food out of sight, walk away, whatever, and give it like 10-15 minutes. I notice that I usually don't want more, after that. Drinking a glass of water before meals and snacks really has been helping...and I've been supplementing my water intake with plain, unsweeted green tea--then just lately, expanded to iced chamomile-mint and rooibos. Yum!
I also find it helpful to track before I eat.

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4/17/13 9:55 A

Eating "real" food is the key for me. Food without labels is a good place to start: veggies & fruit, protein & avoiding processed food. One thing that that has helped make me aware of this: Books
Michael Pollan--"In Defense of Food" "Food Rules"
Mark Bittman--"Food Matters" also has written a number of cookbooks
I Robert H. Lustig, MD--"Fat Chance--Beating the Odds against Sugar,
Processed Food, Obesity and Disease"


Makes you much more aware of what you are putting in your mouth & what it can do to you body.


Don't judge each day by the harvest you reap
but by the seeds that you plant.

Robert Louis Stevenson

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4/16/13 2:45 P

Awesome, trust me, I have learned alot about myself and I actually enjoy journaling, I do so at work, happy journaling!

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4/16/13 2:27 P

AWESOME THREAD!!

I love all the ideas and I was an OREO cookie junkie as well, but now I put one in my mouth and I get sick LOL can't stand the sugar in them..

I was awful about veggies, but after eating more healthier, I started craving broccoli, cucumbers, and more fruits.. the last few days I went without fruit or veggies because (of our shopping hasn't happened) I felt like crap!

It is amazing what a few days without good food does to your body..

only way I was able to train myself was to take one thing at a time and then just sloowwwly wean myself from it.. it was candy and pop first, then chips, then cookies, then ice cream..

Breakfast was my biggie and I was always so hungry, I eat 1 full egg and one egg with just egg whites, I have my toast 70 cal or less ( home made) and I make sure I have a fruit.. that tends to last me throughout the morning, then I make sure I have a protein snack like a granola. It takes a few minutes to make the eggs LOL so it goes!

I drink only water and teas now but, it feels great... it took me about 2years to complete my bad habit kicks and it was not overnight.. but you can do it!!




Great on the things others have done, you are an inspiration!

Edited by: JGIRL5799 at: 4/16/2013 (14:29)

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4/16/13 2:06 P

I've read about keeping a food journal to record not just what you eat, but also how you are feeling, how your body is feeling, but I have not done it. I feel like reading your post SANDRASEZSO is telling me something so I'm going to start. I even have a notebook in my purse at the present time!

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4/16/13 12:26 P

I try to be faithful to SparkPeople and log in my food and fitness but I also keep a daily journal that I track my mood throughout the day, how my body feels (after a hard workout), do I feel anxious about something, what I eat, how much water I take in. I also set weekly goals and write in detail what I will do to obtain them.

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4/16/13 8:14 A

I like your way of thinking....I've been in training the majority of my adult life. I wasn't very big on vegetables and have gradually started incorporating those other than the usual (potato and corn). I'm learning to experiment with different foods and various ways to increase their appeal to me. I recently tried asparagus- grilled didn't quite take to the flavor but I made the remaining into a soup which I prefer much better. Trial and error and one day at time.

current weight: 229.4

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SparkPoints: (7,141)
Fitness Minutes: (1,887)
Posts: 14
4/15/13 11:38 P

I've decided to work through the SparkDiet and take more advantage of this website. It really is so full of helpful things to read and do. I'm going to check my fast break goals each evening and see how I've done. I'm going to be more truthful about what I enter in my nutrition tracker (some days I may leave a meal blank if it wasn't the best choice). I need to be more accountable, even if no one else sees my tracker. Thanks for all the good ideas in this topic!

Pounds lost: 13.5

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SparkPoints: (7,621)
Fitness Minutes: (4,480)
Posts: 108
4/15/13 9:09 P

I've read a lot of great suggestions from everybody on this thread. I love my junk food, especially oreo's. I could kill an entire row of them in one sitting. So I stopped buying them and all other cookies/cakes in the house. I also stopped drinking soda, I may have one from time to time, but I don't crave it and if I have one, I don't usually finish it. I still haven't worked up to the eight glasses of water per day, that is a work in progress.

I always allow one cheat day per week. I usually do it on Saturdays, and I don't feel guilty if I had something that wasn't so good for me because I know that I have tried to be more aware of what I am putting into my body during the week.

current weight: 156.5

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SparkPoints: (7,293)
Fitness Minutes: (4,363)
Posts: 244
4/15/13 3:17 P

training is a work in progress, and it is never over as each day adds more ?? and stress

Posts: 800
4/15/13 3:39 A

This is a fantastic thread. The very first change I made, and the one that changed my life, was starting to eat one fruit or vegetable at every meal. Before that I never ate them, but one year I made a resolution to eat my three a day, and I kept it. I slowly taught myself how to make fruit shakes in the blender, tomatoes and beans on toast, salads, etc. Small, simple things, but it made a difference in my life. I never knew these foods could taste good before.

My mother was not a good cook (I can only write this because she's not on this website ), so it was a revelation to me that all the things I thought I didn't like were actually tasty. I'll never forget the first time I ate chicken and it wasn't dry and flavorless!

I taught myself to like veggies through exposure and experimentation. I started by smothering broccoli in cheese, then gradually removing some of the cheese, adding spices, etc.

Try just three a day, then work your way up. If you keep at it, eventually you will train yourself. Another positive thing about introducing veggies and fruits into your diet is that they are filling and you won't want to eat as much of the other stuff.

Good luck!

current weight: 150.0

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Posts: 7,068
4/14/13 7:58 P

I do that sane thing, too, Paula, fall off the wagon a lot as the saying goes,, but there's always the next day, we just need to get up, brush ourselves off and

current weight: 130.6

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Posts: 921
4/14/13 7:05 P

Just this past Monday I started trying to retrain my body to eat healthier. I have increased my water. Increased my veggies and fruit. I am extremely limiting full sugar snacks (M&Ms, jelly beans, etc.but I don't want to say I can't have them at all because I know it will only make me want them more.

I feel a little frustrated that I will do really well for a while but then get busy, or stressed, or fill in the blank______ and I let my healthy eating and exercise habits slide. I don't mean to do it but I seem to fall off my own radar screen of things that are important to take care of!

I am looking for healthy breakfast options that are healthy, fast and will keep me full until lunch which can be up to 5-6 hours from when I had breakfast if I'm at work. If anyone has suggestions please go to my page and leave them there.

current weight: 188.0

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Posts: 11,818
4/13/13 7:47 P

A simple thing.....I keep V8 juice out on the cupboard for the times I just have to have something. Keep it in front of the chocolate, etc. I keep to help DH put on weight.

Pounds lost: 20.0

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SparkPoints: (28,030)
Fitness Minutes: (26,934)
Posts: 143
4/12/13 10:58 A

I had the same problem. Planning meals that included enough fruits and vegetables even protein. I started using the meal planner in the food tracker. It has helped me:
1. stay in the calorie range
2. determine what a balanced meal consists of
3. allows me to switch out meals and certain foods
4. allows me to add in foods I like within the same food group and calorie range
5. it gives me that extra room if I want to have a cheat day
6. helped me create my own food groupings like protein shakes - desserts - smoothies

I don't follow it exactly but if offers alternatives to what I don't like. It also helps with planning your meals ahead.
I've been able to lose & maintain my weight by using this even when I have bad days of eating.

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Posts: 416
4/12/13 9:52 A

For a lot of people, they make a lot of changes all at once. If it works for them, great. My process has been more gradual as I've cut out more and more processed foods, learned more about nutrition, and tuned in to how my body responds to certain foods and ways of eating. It's been a huge learning process! I thought I was eating healthily two years ago, and I was, but it was MUCH different from how I'm eating now.

Example: Everyone "knows" that advice about only shopping the perimeter of the supermarket, because that's where you're going to find produce, meats, fish and dairy, which are basically all I eat now. I realized the other day during my weekly shopping that I needed something else, like olives, and was truly stumped on which aisle they might be in--it had been THAT long since I'd been in anything other than the outer edge of the store! Definitely got myself trained on that score!

Pounds lost: 35.0

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SparkPoints: (42,299)
Fitness Minutes: (24,078)
Posts: 907
4/12/13 5:12 A

I usually prepare veggies and fruit at home. Because I don't want to waste, every time I have eating cravings I will choose them first.
Sometimes I will buy healthy snack like high fiber cookies, oat biscuits etc.but not big amount. If I really hungry (or craving!) I can have them.

Posts: 1,383
4/11/13 6:07 P

I haven't eaten bread, pasta or anything wheat other than a cereal. I guess one wouldn't have to have that much wheat if we didn't eat any ob the breads etc. And I don't miss it either. I like my Turkey burgers sans bun, traded out for green leaf lettuce as bun. You can so taste the turkey where the bun used to absorb most of the taste. And oh my is it delicious, the first time I had one, I thought I died and went to heaven. I used to use cheese both vegan and regular cheddar. Now I don't want or prefer either.

Pounds lost: 0.0

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SparkPoints: (28,478)
Fitness Minutes: (21,068)
Posts: 1,251
4/11/13 5:22 P

Just a couple days ago, I watched the documentary called "Vedugated" on Netflix. It is about 3 people going vegan for 6 weeks. This peaked my interest since I was always curious about the vegan lifestyle. During the documentary they show video of how livestock are treated before being killed for our food. I cried when they showed this footage. I never knew this cruelty was going on at some farms. This has really changed my perspective on eating. I have only eaten half of a drumstick of meat since I saw this and then felt incredibly sick and guilty.

Since I won't be eating meat, I will have to eat more healthfully to have energy throughout the day. Naturally, I have begun eating more fruits, veggies, and nuts the last few days. I already know that junk food will not make me feel at my best and won't provide much energy to keep up with my workout routine.

Pounds lost: 17.0

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SparkPoints: (2,342)
Fitness Minutes: (463)
Posts: 8
4/10/13 4:57 P

Man it it hard to train yourself to eat better. With the halp of sparkpeople,Ii think I will make it this time. I am taking baby steps this time. I still struggle everyday. My doctor put me on calorie counting. I thought I was going to die at 1400-1600 cals per day. The first two weeks were aweful. But I am working on eating more fruits and veggies. My goal is a combined 5 to 6 servings a day. Next I would like to add more fish to my diet. I am not a fish lover unless it is fried. But I keep teling myself baby steps.

Pounds lost: 22.8

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SparkPoints: (43,202)
Fitness Minutes: (22,289)
Posts: 2,473
4/10/13 3:50 P

I have insatiable cravings for anything made out of wheat...So I only allow myself to eat gluten once a week on thursday....having wheat once a week works better than zero wheat products...I count it as a reward for giving it up the rest of the time.

Pounds lost: 51.0

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Posts: 680
4/10/13 2:12 P

If you don't mind eating the same thing a few times per week then making a batch of something healthy and having leftovers is an easy way to pre-plan meals.

current weight: 259.6

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SparkPoints: (7,393)
Fitness Minutes: (4,131)
Posts: 256
4/9/13 10:49 P

Great information and advice fellow Sparkers... I struggle in the eating department and have committed to take it one meal at a time. Sugar is a trrigger for me so I steer clear to help prevent overrating/cravings.

Pounds lost: 11.0

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Posts: 1,383
4/9/13 10:09 P

It took a diagnosis of diabetes to make me want to change my lifestyle. I freaked, I left the Dr's
office a nervous wreck. It was then at that moment I made a choice. I became a health conscience nut case. 21 days ago. I have not put one bad thing in my mouth since that day. I am an avid label reader. Sugar has to be # 5 or more on the ingredients list, or not there at all. I took my Dr's advice and gave up all white food. And I read, and read, and read. I am starving for any and all information to conquer this disease. I also do not eat dairy, and eggs and I limit my meats definitely no red meat, I am finishing up some pork loin chops devoid of all fat. Then pork products are out as well, and I am probably going to incorporate fish into my nutrition at least 3 times a week, I love salmon. I am trying different types of vege dishs, including roasting. I use the spray olive oil, or nothing just some herbs. I am so trying to get well, and I went "cold turkey" Nothing comes into this house that is pre-fab or sugar. I am one of those that can do it, I have always been that way. But my question is "Why" do we wait until we are told something like this. Btw haven't craved a thing since I exchanged all the bad food for good food.
And those little bites of something, will not work for me, I need to not have it around me at all

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Posts: 46
4/9/13 4:33 P

great info and tips!

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Posts: 1,007
4/9/13 1:46 P

Making sure to plan dinners for the month that are actually healthy, instead of the stuff that I know will reliably make my junk-food-loving fiance happy. Less spaghetti and pizza, more fresh fish and grilled chicken.

current weight: 211.2

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SparkPoints: (10,202)
Fitness Minutes: (11,697)
Posts: 14
4/9/13 12:21 P

There are lots of really great tips on here. I used to be in a cycle where I would be very healthy for a few months, and then something would happen: work would become overwhelming, more of my friends left (at the time I was an ex-pat in South Korea and people in the ex-pat community are very transitory), etc, and would eat something really unhealthy, and then the next day it would be more unhealthy foods, and it would just snowball to where the ones things I was eating for a few months would be fried foods, chips, and cake. And then back to the healthy, and the cycle would repeat again. What has helped get me out of it is really learning to have fun with food. To have fun looking up recipes, experimenting, learning to cook, and trying new ingredients or cooking methods. Buying an ingredient because I've either never heard of it, never cooked with it, or hated it as a kid, and telling myself that it's going to taste great. This isn't always true, but when I've cooked something and it doesn't taste so great, I'll go back and think about why. Was it the cooking method, was it cooked too long, what other ingredients went to it that made the taste gross? Also, spices and herbs are your best friends when cooking. There are so so many out there, and they add so much flavor and excitement to your food. Many of the people that I care about (friends and family) are scattered across the world, so another thing that's helped with this is taking photos of what I've been cooking, and sharing my food with them; they weigh in on it and share how they cook things as well which is great (as is sparkpeople for recipe sharing!). At the start of my cooking journey, I was very conscious of measuring everything out, and how many calories and fat and carbs and protein were in everything; I had to be because they weren't things I'd paid attention to before. However, as you cook more, and figure out what you like and don't like, measuring and all that will become second nature; it'll just look/taste right. And as others have said, making healthier swaps for things will help, and your taste-buds will change. I can't eat candy or chips anymore; the candy is too sweat the chips too salty and greasy and both give me headaches if eaten. It took awhile, about 6 months of up and down eating.

Good luck on your health journey!

current weight: 153.2

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SparkPoints: (1,516)
Fitness Minutes: (642)
Posts: 74
4/9/13 12:38 A

I can do all things through Christ which strengtheneth me.

current weight: 187.0

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SparkPoints: (1,065)
Fitness Minutes: (1,500)
Posts: 15
4/8/13 3:29 P

I personally can satisy my sweet tooth by making mock desserts myself. Lots of good recipes on pinterest and bodybuilding.com. If you're craving enough send me a message I'm sure I have a healthier recipe for whatever it is somewhere.

Posts: 222
4/8/13 1:34 P

Eating healthy is a training process, it takes time and dedication. It's hardest when eating out, because you never know exactly what is in your food or the real calorie count. I have really taught myself about portions and calorie content. I haven't eaten a hamburger in almost 6 years, I never touch fast food or fried. It took lot's of small steps, but you can 100% teach yourself a new healthy lifestyle.

current weight: 132.0

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Posts: 4
4/8/13 11:38 A

GREAT job! The details make the difference...REALLY they do! Stand your ground.

current weight: 175.0

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Posts: 852
4/8/13 11:00 A

I firmly believe you can. I also believe it's not easy.

Turn on the TV to see the news in the morning and you're bombarded with fast food restaurant commercials. Pick up the daily paper, ads everywhere and grocery store brochures. Drive more than a few blocks from your house (and unless you live in the country), you'll pass numerous fast food restaurants. Even talk radio is filled with catchy jingles for restaurants. It would be so nice if we were inundated with commercials for fresh produce, health food grocers, etc.

Once I gave up artificial sweeteners, my taste buds improved and I easily went from eating no fruit to enjoying it for dessert. I've also been trying to pick up a new fruit or veggie at the produce market each week. It's been fun looking for a new recipe for something totally new each week.

Pounds lost: 80.0

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Posts: 110
4/8/13 10:00 A

Sounds like you are doing great. I'm sure it is a conscious choice to eat healthy when in college. When I was working I was very much into convenience eating. Now that I'm retired I can eat when I'm hungry and make better choices. I don't need to eat when the system says I'm allowed to be hungry.

current weight: 153.8

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Posts: 1,651
4/8/13 8:12 A

You absolutely can train yourself to eat healthier, but the key for me is train yourself to change your lifestyle. That takes a lot of time and is something I still work on.

SparkPoints: (4,957)
Fitness Minutes: (3,853)
Posts: 190
4/8/13 1:35 A

I heard THAT!

current weight: 183.0

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SparkPoints: (3,962)
Fitness Minutes: (2,424)
Posts: 110
4/7/13 8:01 P

I rarely if ever drink soda andwhen I do it tasts soo sweet. I am slowly teaching my tastbuds to crave healthier foods... but there are just some days! You just need a cookie! (today was one of them).

current weight: 311.0

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SparkPoints: (621)
Fitness Minutes: (480)
Posts: 5
4/7/13 7:36 P

I'm a college student with a major sweet tooth and limited access to really healthy foods but I have made small changes to my diet that have become habit. I used to be obsessed with chips, chocolate, McDonald's, soda pop, ice cream and anything sweet. I no longer drink soda, only water and occasionally green tea when I really need something other than water and morning coffee maybe 2 or three times a week. I realized the sugar filled drinks weren't worth the extra calories. I also cut out all the sweets and chips. I don't eat chips at all and maybe have a candy bar every two weeks or so when I can't kick the craving for chocolate. I've incorporated Naked smoothies for fruits and veggies when I can't get them in the cafe. Small changes matter. It feels good to be able to say no to pizza and choose a salad instead. Since I'm in college, we order out a lot but I've budgeted my money and diet. If I do fall into the group meals where we're ordering out I just make sure I eat a much smaller portion than I used to. I've also cut out hard liquor (which i only had on occasion any way). At first all of this was a daily conscious effort but now it's a lot easier.

Pounds lost: 9.6

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SparkPoints: (219)
Fitness Minutes: (70)
Posts: 9
4/7/13 5:33 P

Good for you! I gave up soda four years ago, mainly because of the acid wear to my teeth. Every now and then I'm encountered with a can or bottle--I read the ingredient list for fun. . . .don't know why I every put any of those things in my body (and as a scientist I know what most of them are!). A nice side effect of giving up the artificial sweeteners is that you diminish some of the cravings for sugar.

current weight: 197.0

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Posts: 13
4/7/13 4:23 P

I gave up soda for lent. Lent is over and I don't want soda! I didn't even want soda with pizza, that was always my favorite combo!

current weight: 168.8

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SparkPoints: (109,541)
Fitness Minutes: (88,275)
Posts: 7,783
4/7/13 2:32 P

boy i need to toss out all the ideas i have been living with for more years then i care to say . I need to start over again . in many ways i am like a new baby . i must learn to be a more adventuress eater . .. I am running screaming from the living room in my mind . but in reality i am here and shaking my head in wonder . How .? I keep trying to change my ways finding myself with to much weight on my butt. mmmmmm

current weight: 221.0

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Posts: 3,227
4/7/13 12:59 P

All right, so I can HAVE gluten. I just can't have many carbs--as in maybe a fruit and a half serving or so a day. Getting the vast majority of my fiber from vegetables (but NOT the NIGHTSHADES!) ... and I'd thought eating only 1,200 calories a day would kill me Praciticc-cack-ick-ally no bread AT-ALL!

So, I am suddenly below my goal weight ... after being at a plateau for several years on Spark ...

BUT, newly-diagnosed Type 2 diabetes will not leave along with the weight.

This is the plan for LIFE ...

I feel like the biggest party-pooper because life seems to be a veritable BANQUET ... happening all around me ... At street level in the Big City is a junk-food-fest, 24/7 ... and they are eating right in front of you ... multitasking as they go!

And meanwhile, feeling hungry all the time ... due to both the diet and to having high blood sugar (I am underdosed! I DO have a radical doctor treating me and this condition.)

The best way to train yourself to eat healthier is to be underinsured, but pay for a radical doctor.

current weight: -12.3  under

15 7.5 0 -7.5

-15

SparkPoints: (11,948)
Fitness Minutes: (1,097)
Posts: 545
4/7/13 6:05 A

Of course you can train yourself to eat healthier. You trained yourself to eat unhealthy, right?
I mean even if your family didn't start you off in the best way possible, you as an adult made it owrse, and now you are here, right? Or that is what led you to SP. Overweight and the docy out of shape and ill. The food industry has also been a co-conspirator and it is possible to fight against them. this is war and I want to win as many battles as possible becasue my life is at stake here. So I am the living proof and I'll tell you what worked for me.

As others have noted, go slowly with little changes and let them add up. Drink more water.
1 glass first thing in the morning before you're really awake and get the system detoxed after the night's rest. Then just sip on it throughout the day. 1 more at each meal or snack.

I hated spinach and asparagus wasn't too far behind. Granted I worked bacxk then in agriculture and our company grew asparagus so I eventually got where I could take the really fresh thin stalks, lightly steam them, sprinkle on some rice veinegar, and gag them down. I also found that if I cut up veggies brought home from work, and coooked them into soup with others I did like, I could eat almost anything. So vegetable soup became a staple in my food plan & that's where it began.

Eventually, I realized that I had to conquer spinach too as it is just so dang healthy. So bok choy, broccoli, and even kale was already there so why not? At first I could only eat a little of it fresh as a salad with sliced mushrooms, Bacos, hard boiled egg, sliced beets, and 1000 Island dressing (fat free) but soon I was cutting it and adding into omelets and soup. Now I also add it to smoothies with protein powder, and either a banana or berries and drink it down.
My favorite? Alas no but my daily balance of foods continues to increase and variety is key to getting all the right nutrients.

I eat 5-7 serving or more daily of mostly fresh produce, lots of beans and lentils, whole wheat breads or pastas or tortillas, brown rice or quinoa or barley, couple bran muffins with raisins during the week for sweets & fresh fruits. I think somewhere around 30 grams of fiber daily. Due to my dairy allergy, I eat already ate soy and tofu products even though I prefer less processed items, fish several times a week, and eggs or meat - mostly beef and chicken but the occasional pork carnitas or chile verde dinner will creep in.

We eat out a lot but I also anjoy cooking. Reading recipes, trying foods from other cultures, experimenting with seasonings, and going back to retry foods you though you didn't like will lead to surprises. I know that many things wre overcooked when I first had them - now I try it, buy it and ask how to prepare, then take it home and use what I like to modify the dish into something I think will be tasty. Even my husband says I've ruined him. He did like greens coming from a southern influence and now he eats seafood and eggplant and things he didn't want beforehand.

I hope this detailed sharing will help others to train themselves to eat healthier. It takes time and patience but it will happen.

Pounds lost: 20.0

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SparkPoints: (22,318)
Fitness Minutes: (4,582)
Posts: 964
4/6/13 3:27 P

Learning to eat healthier is really a struggle for me. First, I got my nutrients and calories where I needed them. Then I made it a goal to get 5 freggies a day (still struggle with that sometimes, but I almost always get at least 4). Now I'm working on my decision to do one carb or at least gluten free meal a day and all wheat needs to be whole wheat. I realized that the white pasta at my school was what was causing my insane cravings, so these limits help keep my carb intake where they need to be, force me to branch out and try more foods, and keep my eating in line. It's sad, because the pasta line is my FAVORITE (love pasta, such good sauces), but until they switch to whole grain, I know I need to avoid it. I'm also trying to avoid dessert until I get everything else back on track, but I let myself have chocolate and cake on events like my anniversary and Easter.

May Minutes: 621

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SparkPoints: (219)
Fitness Minutes: (70)
Posts: 9
4/6/13 2:46 P

I have lost 100 pounds before joining this really awesome site. When starting out, I figured that it wasn't a race; I had developed bad habits slowly over time, it was only reasonable to change my life for the better, one step at a time. Quitting cold turkey didn't seem to work for me in the past, so I decided to make one major change every week and after a few months, I had cut out all processed food, sodas, and added sugars. Most things in my home now are fresh or have only one or two ingredients (except for whole grain cereal :) If it's not in the home, you can't eat it, right? Although, I always allow myself to have a piece of cake or a treat on special occasions so I don't feel deprived. This has worked for me.

It takes a while but eventually you train yourself to love different foods. I have dessert every day . .. .it just looks a bit different now (e.g. non-fat greek yogurt with fresh berries).

good luck!

current weight: 197.0

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Posts: 142
4/6/13 10:39 A

If you find yourself eating the wrong thing try to eat this food in a raw form. Also if you are addicted to french fries, try using the oven to cook them.

Total SparkPoints: 89,870

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SparkPoints Level 19

SparkPoints: (744)
Fitness Minutes: (285)
Posts: 1
4/6/13 10:30 A

Thanks for the post! This hit me when I needed it the most. Have a great day!

Posts: 549
4/6/13 9:45 A

So much great information! Thanks to my daughter, I'm learning to eat healthy. I have learned to enjoy spinach. Even this smoothie - apple, spinach, greek yogurt and flavored water. It's green, but yummy and satisfies my sweet tooth. After giving up sugar because of diabetes, spinach tastes sweet to me. I believe small, steady changes are most helpful. I started (before I learned I had diabetes) by giving up regular soda. It was difficult and I craved it. After three days, the craving started to ease up and eventually it became easy to say "No" to regular soda. I have however starting drinking some diet soda, but not daily. I do believe it is unhealthy, but it's a struggle to give up ALL unhealthy things.

Pounds lost: 50.0

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SparkPoints: (4,077)
Fitness Minutes: (1,391)
Posts: 54
4/6/13 7:09 A

great topic , thanks for tips . i find that trying new cousins really exciting it is mean new dishes new flavours and new ingredients , it is a luxury . you may find tasty way to eat more veggie and fruit and to cook things you don't like in some way you may like. by the way i recommended you to try Taboulah it is fantastic salad in syria and lebanon (they put burgle and a lot kind of veggie in it it is delicious with fish and chicken and hummus .

Edited by: HIBACAT at: 4/6/2013 (07:11)

current weight: 167.0

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Posts: 1,148
4/6/13 6:20 A

Citymouse: that is what I need to work on, seeing food as fuel, not just something to keep the hunger/feelings away...

Becca315

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Posts: 4,309
4/5/13 10:52 P

Eating healthier doesn't just happen overnight when your body is used to eating junk/processed foods... it is a process. I make it a point to eat at least five servings of fruits/veggies every day, some high quality protein and whole grains. When you build on a strong foundation your cravings for junk are slowly tamed. I don't want to let that junk food beast loose again... it is scary!

Pounds lost: 79.0

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SparkPoints: (9,474)
Fitness Minutes: (5,624)
Posts: 310
4/5/13 7:45 P

I am proud to say, after a long struggle, that junk foodand sweets is not my problem anymore. I have a problem with bread and sleep eating.

Its always something, right?

current weight: 190.6

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Posts: 7,768
4/5/13 7:05 P

Once you start to see food as "fuel" it gets much easier. People think they can eat what they like then go "work it off" but it doesn't work that way. The quality of the food we ingest is very important. Also, portion control is imperative.

Eliminate processed foods then measure and weigh portions for two weeks, drink lots of water, and you'll see a difference. What we eat is seriously much more important than the amount of calories we burn. I would work myself stupid but still eat junk and guess what? I'd plateau. I lost 110 pounds by eating better [although not 100% strict, I had to have some goodies in there from time to time] and by moving.

Food is fuel. And the better the quality the fuel, the better it's going to perform. Promise.

current weight: 148.0

235 206.25 177.5 148.75

120

SparkPoints: (2,054)
Fitness Minutes: (850)
Posts: 18
4/5/13 12:06 P

Thanks guys, for all the advice. I am still working on making swaps. I'm not a fan of wheat bread, but I found a multigrain bread I love, so I buy that instead of white. I have started eating more yogurt and fruit as a snack so I don't end up too hungry and make bad decisions come meal time. If I crave something sweet, I usually have a small scoop of peanut butter to satisfy the craving. The other day I found a meatloaf recipe that included frozen veggies cooked into the meat and it was delicious!

I'm not having trouble making swaps, the hardest part of it all is saying no to junk food (mainly fast food) especially at work. I'm sure over time that will get easier.

I also renewed my gym membership, so guess where I'm going tonight after work?

Note: I'm reading through and realizing a lot of people had the same question I did! Glad this was help to others as well!

Edited by: BELLEUOSUS at: 4/5/2013 (12:10)

current weight: 151.0

155 148.75 142.5 136.25

130

SparkPoints: (3,962)
Fitness Minutes: (2,424)
Posts: 110
4/5/13 9:05 A

I am trying but sometimes I just am craving that iittlesomething sweeet. I am allergic to artificial sweeteners so I am looking for low cal high impact sweet where a littel goes a long way. I found Dove dark chococlate is a winner for the chocolate cravings. Now for the other sour/sweet cravings I am stil looking... any suggestions?

Though I am getting betterand reading these posts really does help.

current weight: 311.0

320 288.75 257.5 226.25

195

SparkPoints: (19,133)
Fitness Minutes: (9,324)
Posts: 370
4/5/13 8:50 A

I've found that over time, as I eat healthier, the junk food and sweets are just too much for me. I can't even eat at McDonald's anymore because it tastes like chemicals. And when I eat sweets, it becomes too sweet a lot faster.

But I still have a problem with sweets. Because if I keep eating them, then my body gets used to them again. So I try to have dessert type stuff in small amounts.

I think just choosing healthy things over and over and over will eventually train your body to crave those things, but it takes a long time to undo all the years of eating junk. :)

Pounds lost: 51.0

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92