When I started eating healthier, I was making white rice & brown rice, regualar pasta & whole grain, etc. etc etc. Eventually, the family switched over. Quite by accident because I ran out of thew white starchy stuff. I also keep fresh fruit around for snacking.
The meals suggested by MYBULLDOGS sound really nice, and I might try it, BUT eating it 3x daily day in, day out WILL seriously restrict important nutrients that your body needs because it is restricting a lot of food and variety is essential to ensure that you get those nutrients.
NATUREGIRLMN - I don't know what your weight is, but I will briefly tell you my story. My HbA1c and my lipids had been way out, even tho' I had been eating a VERY healthy diet AND in a very healthy calorie range, AS WELL as being on statins. I was also slowly gaining weight. When my Dietitian found what the problem was and was able to prescribe appropriately, I started to lose weight. After I had lost a fair bit of weight, AND WITHOUT changing WHAT I was eating, my lipids are ALL in the very healthy range. I am also no longer in the borderline pre diabetes range, either.
BTW - I HAVE to eat a very high fibre diet - 42-55 grams daily (because otherwise I get VERY clogged up :-( If you have noticed a change in your daily habits, and especially if you previously ate a low fibre diet, then you are best off to SLOWLY increase the fibre in your diet so that your body gets used to the change!
At first my calories went to under 1000 a day as I tried to find anything okay to eat. I am back up to a more normal amount now. Because of all the fiber, I don't think I am absorbing much of anything, though! Whole grains, fruits and veggies seem to be what are recommended. I add white chicken to my salads when I have it. Last night I had a baked potato and applesauce because everyone else was eating tater tots and chicken nuggets. I imagine things will get better as I get things switched over in our house. I didn't think I ate that badly, but I think my metabolism covered up a lot. That gives my some hope, though, too. My doctor looked at my weight and said I couldn't change my numbers, but I don't think she really can see what I was putting into my body by looking at me. :( Now to convince the family to make some changes. I will go slower there. Thanks for the great advice so far. I need to go grocery shopping. :)
find foods that work with your chemistry. i created this meal on my own. i can't seem to loose weight if i eat any grain products. so one day i experimented.
i make this mixture for breakfast , lunch and dinner. i have lost 11 pounds in 2 weeks. i cook
4 large portabella mushrooms sliced, balsamic vinegar, olive oil, 2 large onions sliced, 2 large green peppers, 2 cans green beans and 5 sliced chicken sausages.
it makes enough for at least 3 days, three meals a day. total cost is 9 dollars. sounds crazy but it taste good and most importantly it's working. i'm not hungry . if i feel the urge to cheat i go get a fork full of my mixture. i chew very slowly as to enjoy my meal. good luck
Fitness Minutes: (38,207) Posts: 23,515 6/15/11 4:29 A
Have a look to see if you are eating enough protein. Often when people have a cholesterol issue they cut back on meat, which is o.k. if they were eating too much, but don't look at getting their protein in other ways. This is a food that helps with the feeling of satiety. Also, FAT does as well. Remember, high cholesterol doesn't mean NO fat - it means very little SATURATED fat. I had to make a real concentrated effort to increase my fat intake EVEN WITH 8x 1000mg Omega-3 Fish Oil Capsules (prescribed by my Dietitian). I still had to increase it about 15 grams / day to make the minimum recommended amount for me.
IF you have dropped your calories suddenly, this can also contribute to feelings of extreme hunger/nausea/light-headedness. I had to drop mine in very small increments of about 50 calories and allow my body to get used to the change before dropping again.
You will find that if you create a SparkPage you will get more support from this site. I suggest that if you aren't already, use the nutrition tracker. I weigh all of my food for increased accuracy - it is an excellent way to get a proper overview of your intake and the balance of nutrients.
It is confusing when you are first starting out...try not to get discouraged. You will find what works for you. In my case, I concentrate on oat bran: oat bran muffins (homemade), oatmeal (not instant), Cheerios with non-fat milk. I also eat a lot of LARGE salads with chickpeas, kidney beans, and sunflower seeds added to the usual leaf lettuce, tomatoes, cucumbers and onions. Craisins and raw carrot strips are in my salads, too. My husband says I eat enough salad to feed a family of four and it's true, I eat out of a serving dish, not a salad bowl. Non-fat dressing (Ranch is my favorite) tops it off. I limit myself to one serving a day of lean meat (5 ounces, more or less) and another good source of protein, besides beans, is natural peanut butter. I spread it with apple jelly on a low fat, high fiber tortilla and roll it up for lunch quite often. Anyway, this regimen brought my cholesterol level down to 143 from 230 in just 3 months. Good luck...I know you'll get more replies and lots of help here...everyone on the team pulls together.
Fitness Minutes: (745) Posts: 15 6/15/11 1:09 A
I have been reading all sorts of things about high cholesterol and there seem to be very opposite opinions on what is good and not good to eat. So, after stressing out for the first few weeks, I have decided to go the middle road. What I am finding though, is the only foods really recommended and not on the no no list are all high fiber. So, I am either not eating enough or eating too much fiber. I am hungry all the time as nothing seems "safe" anymore....except more high fiber, which I find hard to believe I am getting much out of at this point.
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