Eating Healthy - how? (1 Viewer)

[ragincajun]

So the wifey and I both work 9-5's. I cook and she hates to cook. Anyway I can come up with a meal plan and cook it all on Sunday's and freeze / portion it out for the week, but am curious as to other ideas out there. Do you have a routine?

In before crockpot as I am no stranger to Ole Slo.

 

[MAC_32]

You've got half the battle down. Food prep.

Now start packing all the food you eat at work. Likely need to add a grocery trip in mid week though. Fresh produce.

 

[MC Gas Money]

Go for a mostly raw fruit and veg diet

Get protein from cheese and yogurt

 

[ragincajun]

Lunches are easy as that's a protein shake. :MUSCLEMILKlight:

Breakfast is steel cut oats 99% of the time. My macros are impeccable until we get home and don't feel like eating what we cooked. I think one key is variety. My wife wants to do ideal protein, I say no.

 

[MAC_32]

Oof, good luck with that! My wife pulls the I'm not in the mood for x, y, and z card sometimes,passive aggressively begging for me to offer an alternative. I say good luck and walk away.

 

[MC Gas Money]

Lunches are easy as that's a protein shake. :MUSCLEMILKlight:

Breakfast is steel cut oats 99% of the time. My macros are impeccable until we get home and don't feel like eating what we cooked. I think one key is variety. My wife wants to do ideal protein, I say no.

What is ideal protein?

 

[RedmondLonghorn]

Go for a mostly raw fruit and veg diet

Get protein from cheese and yogurt

 

[Sabertooth]

Lunches are easy as that's a protein shake. :MUSCLEMILKlight:

Breakfast is steel cut oats 99% of the time. My macros are impeccable until we get home and don't feel like eating what we cooked. I think one key is variety. My wife wants to do ideal protein, I say no.

What is ideal protein?

http://bit.ly/19cVFms

 

[Da Guru]

For produce....I usually go to the produce store on Sunday mornings and load up. The key is when you get home take a half hour to take it out of those plastic bags wash everything. Set aside your apples and orange and items you eat whole Cut up some of the celery, cucumbers, peppers or whatever into ready to eat sizes and bag them separately into storage bags after they dry. If I don`t do this it will sit there in the fridge and I will grab some chips of cookies I will end up throwing half the produce away.

 

[sports_fan]

I find it impossible to eat healthy unless I'm also exercising regularly. I just can't eat healthy consistently otherwise.

 

[MC Gas Money]

Go for a mostly raw fruit and veg diet

Get protein from cheese and yogurt

Why is this funny?

This is my main diet and I am in great shape and look ten years younger than I am

 

[fantasycurse42]

I've been sticking to grilled chicken and 6 cups of goat cheese a day, never been better!

 

[RedmondLonghorn]

Go for a mostly raw fruit and veg diet

Get protein from cheese and yogurt

Why is this funny?

This is my main diet and I am in great shape and look ten years younger than I am

I like dairy and it can be part of a healthy diet, but it is laughable as a primary source of protein.

 

[MC Gas Money]

Go for a mostly raw fruit and veg diet

Get protein from cheese and yogurt

Why is this funny?This is my main diet and I am in great shape and look ten years younger than I am

I like dairy and it can be part of a healthy diet, but it is laughable as a primary source of protein.

If you are weight training it is.

I wasnt suggesting that is all they should eat. Its a good low maintenance diet. I eat a fair amount of nuts and nut milk too.

I have meat and eggs a couple days a weak and I am fairly beefy. You can definitely get enough protein from dairy as a primary source if you just want to maintain a healthy weight.

 

[fantasycurse42]

Go for a mostly raw fruit and veg diet

Get protein from cheese and yogurt

Why is this funny?This is my main diet and I am in great shape and look ten years younger than I am

I like dairy and it can be part of a healthy diet, but it is laughable as a primary source of protein.

I eat a fair amount of nuts and nut milk too.

This doesn't surprise anyone.

 

[Niles Standish]

I usually eat rolled oats for breakfast (steel cut is too hard to prepare at work). Peanut butter sandwich at lunch (that can change though depending on what I buy at the store for work just stays good long term so I always have bread and peanut butter at my desk. Keep Cheerios/energy bars/chips for snacks. For the most part that covers the work day in a mostly healthy way. Dinner I get home early enough to cook, but if I didn't it would probably be slow cooker a lot or one of my weekend days dedicated partially to 4 or 5 weekday meals.

 

[James Daulton]

Just cook different, healthy stuff. How hard is this?

 

[Jack White]

I usually eat rolled oats for breakfast (steel cut is too hard to prepare at work). Peanut butter sandwich at lunch (that can change though depending on what I buy at the store for work just stays good long term so I always have bread and peanut butter at my desk. Keep Cheerios/energy bars/chips for snacks. For the most part that covers the work day in a mostly healthy way. Dinner I get home early enough to cook, but if I didn't it would probably be slow cooker a lot or one of my weekend days dedicated partially to 4 or 5 weekday meals.

No offense, but eating oatmeal, bread and peanut butter, cereal and energy bars for the first two - thirds of the day is not healthy.

 

[wikkidpissah]

Morning smoothies. Yogurt, Blueberries, flaxseed (break the seeds in a coffee grinder or you wont digest em), protein powder, possibly spirulina, ice in the blender. Starting the day right & light is key.

Nuts, seeds for snacks.

Sweet potatoes, beans in place of pasta, spuds etc.

 

[Baloney Sandwich]

Avoid gluten

 

[MC Gas Money]

Just eat a lot of fat and prevent heart disease with fresh produce

Have a few shots a week too

 

[Willie Neslon]

Buy a Blendtec. Changed our lives.

 

[proninja]

I do my best to eat healthy on a fairly limited budget, and I make some sacrifices over what I'd consider optimal, but I think I do alright. We've got a 2 month old at home, and my wife was mostly incapacitated due to constant vomiting for the entire pregnancy, so I've been doing just about all of the cooking for the better part of a year. I've settled into a bit of a routine.

Breakfast - Eggs are cheap protein. Potatoes are also cheap - they're starchy, but they grow in the ground and I don't feel *that* bad about eating them. Some kind of fritata with some kind of meat for flavor - bacon, sausage, lefovers, etc for me. My wife really likes a particular asparagus/ham quiche, so I'll make a couple of those on the weekends and that's an easy heat up breakfast for both of us.

Lunch - Salad. I make a couple salads most nights from veggies I get at Costco. I dress it up with some feta, green olives, and walnuts, and top it with some chicken. Rotisserie chicken at Costco is $5 for a 3 pound cooked chicken, and I can make broth with the carcass for soup or cooking rice/quinoa in to give it some added nutrient value. Or I'll just grab some boneless/skinless thighs from the freezer, they're a couple bucks a pound.

Dinner - Some kind of meat and vegetable. Our most expensive food items are the 1/4 cow and 60 pounds of wild alaskan salmon we buy in bulk every year. I've got a smoker, so I like to make pulled pork too. $1.69 a pound, and it's delicious after all day on the smoker. I pull one shoulder to eat for dinners, and I slice another to put on sandwiches for lunch if I'm too lazy to make a salad the night before. I usually eat whatever veggie happens to be in season. Right now that's a lot of asparagus and brussells sprouts.

$2/meal is my goal, $2.75/meal is my budget. It's not what I'd consider the best diet in terms of health, but I've got price and convenience to factor in too.

 

[MC Gas Money]

My lunch today

Snall greek yogurt

Dried figs

Oil cured olives

Grape tomatos

Small grilled chicken with province mustard

Avocado

Radishes

Grapes

Slices of parmigiano reggiano

Slices of smoked mozzarella

Slices of aged alehouse cheddar

Edam

Slice of old world pumpernickel

 

[RedmondLonghorn]

Avoid gluten

Non celiac gluten intolerance is generally due to hypocondria.

 

[RedmondLonghorn]

I do my best to eat healthy on a fairly limited budget, and I make some sacrifices over what I'd consider optimal, but I think I do alright. We've got a 2 month old at home, and my wife was mostly incapacitated due to constant vomiting for the entire pregnancy, so I've been doing just about all of the cooking for the better part of a year. I've settled into a bit of a routine.

Breakfast - Eggs are cheap protein. Potatoes are also cheap - they're starchy, but they grow in the ground and I don't feel *that* bad about eating them. Some kind of fritata with some kind of meat for flavor - bacon, sausage, lefovers, etc for me. My wife really likes a particular asparagus/ham quiche, so I'll make a couple of those on the weekends and that's an easy heat up breakfast for both of us.

Lunch - Salad. I make a couple salads most nights from veggies I get at Costco. I dress it up with some feta, green olives, and walnuts, and top it with some chicken. Rotisserie chicken at Costco is $5 for a 3 pound cooked chicken, and I can make broth with the carcass for soup or cooking rice/quinoa in to give it some added nutrient value. Or I'll just grab some boneless/skinless thighs from the freezer, they're a couple bucks a pound.

Dinner - Some kind of meat and vegetable. Our most expensive food items are the 1/4 cow and 60 pounds of wild alaskan salmon we buy in bulk every year. I've got a smoker, so I like to make pulled pork too. $1.69 a pound, and it's delicious after all day on the smoker. I pull one shoulder to eat for dinners, and I slice another to put on sandwiches for lunch if I'm too lazy to make a salad the night before. I usually eat whatever veggie happens to be in season. Right now that's a lot of asparagus and brussells sprouts.

$2/meal is my goal, $2.75/meal is my budget. It's not what I'd consider the best diet in terms of health, but I've got price and convenience to factor in too.

That sounds like old fashioned sensible eating.

 

[RedmondLonghorn]

It's really not complicated. That doesn't mean doing it is easy, but it isn't rocket science.

My parents are 85 years old and the we way we ate when I was a kid was pretty close to ideal.

My mom preaches moderation in all things. We had sweets and junk food around, but they were treats, not staples. She always watched us for consuming too much refined sugar and snacking too much.

Dinners were a protein (meat, fish, chicken, 90% of the time), usually a starchy carb (potatoes, rice pasta...though she also slipped wild rice pilaf in there too), some kind of cooked vegetable and a green salad with a homemade (non-creamy) dressing. They had a huge vegetable garden and we ate what was fresh and good out of the garden about 4-5 months of the year.

Weekend breakfasts were eggs and bacon. Weekdays cold cereal. The lunches she packed me for school as a kid were sadly sensible, though I eventually lobbied hard enough to get a pudding pack or some cookies added.

 

[proninja]

I do my best to eat healthy on a fairly limited budget, and I make some sacrifices over what I'd consider optimal, but I think I do alright. We've got a 2 month old at home, and my wife was mostly incapacitated due to constant vomiting for the entire pregnancy, so I've been doing just about all of the cooking for the better part of a year. I've settled into a bit of a routine.

Breakfast - Eggs are cheap protein. Potatoes are also cheap - they're starchy, but they grow in the ground and I don't feel *that* bad about eating them. Some kind of fritata with some kind of meat for flavor - bacon, sausage, lefovers, etc for me. My wife really likes a particular asparagus/ham quiche, so I'll make a couple of those on the weekends and that's an easy heat up breakfast for both of us.

Lunch - Salad. I make a couple salads most nights from veggies I get at Costco. I dress it up with some feta, green olives, and walnuts, and top it with some chicken. Rotisserie chicken at Costco is $5 for a 3 pound cooked chicken, and I can make broth with the carcass for soup or cooking rice/quinoa in to give it some added nutrient value. Or I'll just grab some boneless/skinless thighs from the freezer, they're a couple bucks a pound.

Dinner - Some kind of meat and vegetable. Our most expensive food items are the 1/4 cow and 60 pounds of wild alaskan salmon we buy in bulk every year. I've got a smoker, so I like to make pulled pork too. $1.69 a pound, and it's delicious after all day on the smoker. I pull one shoulder to eat for dinners, and I slice another to put on sandwiches for lunch if I'm too lazy to make a salad the night before. I usually eat whatever veggie happens to be in season. Right now that's a lot of asparagus and brussells sprouts.

$2/meal is my goal, $2.75/meal is my budget. It's not what I'd consider the best diet in terms of health, but I've got price and convenience to factor in too.

That sounds like old fashioned sensible eating.

Really lacking in catch phrases though

 

[Jack White]

I do my best to eat healthy on a fairly limited budget, and I make some sacrifices over what I'd consider optimal, but I think I do alright. We've got a 2 month old at home, and my wife was mostly incapacitated due to constant vomiting for the entire pregnancy, so I've been doing just about all of the cooking for the better part of a year. I've settled into a bit of a routine.

Breakfast - Eggs are cheap protein. Potatoes are also cheap - they're starchy, but they grow in the ground and I don't feel *that* bad about eating them. Some kind of fritata with some kind of meat for flavor - bacon, sausage, lefovers, etc for me. My wife really likes a particular asparagus/ham quiche, so I'll make a couple of those on the weekends and that's an easy heat up breakfast for both of us.

Lunch - Salad. I make a couple salads most nights from veggies I get at Costco. I dress it up with some feta, green olives, and walnuts, and top it with some chicken. Rotisserie chicken at Costco is $5 for a 3 pound cooked chicken, and I can make broth with the carcass for soup or cooking rice/quinoa in to give it some added nutrient value. Or I'll just grab some boneless/skinless thighs from the freezer, they're a couple bucks a pound.

Dinner - Some kind of meat and vegetable. Our most expensive food items are the 1/4 cow and 60 pounds of wild alaskan salmon we buy in bulk every year. I've got a smoker, so I like to make pulled pork too. $1.69 a pound, and it's delicious after all day on the smoker. I pull one shoulder to eat for dinners, and I slice another to put on sandwiches for lunch if I'm too lazy to make a salad the night before. I usually eat whatever veggie happens to be in season. Right now that's a lot of asparagus and brussells sprouts.

$2/meal is my goal, $2.75/meal is my budget. It's not what I'd consider the best diet in terms of health, but I've got price and convenience to factor in too.

I think you're doing really well there. Congrats.

 

[Cold Dead Hands]

Go for a mostly raw fruit and veg diet

Get protein from cheese and yogurt

Why is this funny?

This is my main diet and I am in great shape and look ten years younger than I am

why would you want to look like a 4 year old?

 

[NutterButter]

Have a nice smoothie once a day loaded with either spinach or kale and you don't have to worry about your fruit/vegetable intake. If your smoothie is composed of all frozen fruits and veggies, you can buy in bulk and not have to worry about waste.

For protein, I eat a lot of chicken breast with tomato sauce. Its so easy to cook up a chicken breast in the toaster oven, throw some sauce on it and there's your dinner multiple days a week.

Breakfast every day is oatmeal, craisins and milk.

For lunch, its either a couple of ham sandwiches or a couple of tuna finish sandwiches. I keep all that stuff at work so I never have to deal with the hassle of making lunch in the morning.

 

[36th Chamber]

My lunch today

Snall greek yogurt

Dried figs

Oil cured olives

Grape tomatos

Small grilled chicken with province mustard

Avocado

Radishes

Grapes

Slices of parmigiano reggiano

Slices of smoked mozzarella

Slices of aged alehouse cheddar

Edam

Slice of old world pumpernickel

Golf clap

 

[Sabertooth]

Avoid gluten gluttony.

 

[BobbyLayne]

Breakfast - Place next to my work sells a kale omelet (w/ caramelized onions & mushrooms). Comes with four fresh avocado slices and four slices of tomato. Great way to start the day. I usually have that with a toasted dry bagel.

Lunch - I'm turrible about eating healthy during the day. Lots of coffee & grab a quick sandwich. Really should get more fruits & veggies.

Dinner - Three times a week I cook from here. Pretty awesome program - locally sourced, fresh, pre-measured (but lots of chopping), takes about 25-40 minutes to prep. Very much enjoy this.

Typical recipes:

Monday 3/9

Last Night

Last Week

Love the recipe cards; they often have tips/tricks I didn't know about. The pre-measured thing is great for me personally because my six year old daughter helps with dinner prep. She washes the veggies but is too young to handle a knife or work at the cooktop, so she gets to add the ingredients or make sauces. She's my favorite sous chef.

So we've been doing this since last summer and I save all the recipe cards since they're on a nice heavy stock of paper. I think sometime this year I'll drop off the program because I could start using these for meal planning and save some money. Oh, who am I kidding. I love the convenience. They deliver it once a week and between this and Thursday night dining out the whole week is covered. Cost is about $60 for the week - not inexpensive, but works for my tight schedule.

 

[FUBAR]

Just cook different, healthy stuff. How hard is this?

it's not once you get used to it. Habits are hard to break.

I'm hardly a health food freak but do fairly well.

Breakfast - rotate between 3 eggs cooked with real butter and stone cut oats with chia seeds and honey

Lunch - almost always leftovers from the night before, it's been a while since I've bought lunch out

Dinner - usually lean meat and veggies

Snacks - greek yogurt, kefir, cheese, nuts, fruit, veggies; I make a trail mix that includes different nuts but also cheerios, M&Ms and cranberries

I'll eat cake, donuts and pie on occasion but 90% of the time it's food I make myself

We bought a ninja for Christmas. Kale shakes are alright, made with turmeric and himalayan salt. The rest of the family likes fruit smoothies, so far can't get them to drink kale.

 

[FUBAR]

I was about to comment that "why you eat" is as important as what you eat. Are you eating because you're hungry? (probably yes but that's not all) Do you eat because you're bored, depressed or other emotions? Do you eat so you can perform at work or exercise?

A few interesting articles:

http://dnrc.nih.gov/pdf/nutritionmonth-brochure-08.pdf

http://www.huffingtonpost.com/margaret-marshall/why-do-you-eat-the-food-y_b_5824344.html

http://www.eattoperform.com/start-here/#nutrition

http://www.csmonitor.com/Science/2013/0923/Why-do-people-want-to-eat-babies-Scientists-explain

 

[tonydead]

Eat 5 times a day instead of 3.Drink a lot of water. Avoid processed foods as much as possible. Avoid the obvious ;donut, cake, fast food, deserts

 

[gameday]

I do my best to eat healthy on a fairly limited budget, and I make some sacrifices over what I'd consider optimal, but I think I do alright. We've got a 2 month old at home, and my wife was mostly incapacitated due to constant vomiting for the entire pregnancy, so I've been doing just about all of the cooking for the better part of a year. I've settled into a bit of a routine.

Breakfast - Eggs are cheap protein. Potatoes are also cheap - they're starchy, but they grow in the ground and I don't feel *that* bad about eating them. Some kind of fritata with some kind of meat for flavor - bacon, sausage, lefovers, etc for me. My wife really likes a particular asparagus/ham quiche, so I'll make a couple of those on the weekends and that's an easy heat up breakfast for both of us.

Lunch - Salad. I make a couple salads most nights from veggies I get at Costco. I dress it up with some feta, green olives, and walnuts, and top it with some chicken. Rotisserie chicken at Costco is $5 for a 3 pound cooked chicken, and I can make broth with the carcass for soup or cooking rice/quinoa in to give it some added nutrient value. Or I'll just grab some boneless/skinless thighs from the freezer, they're a couple bucks a pound.

Dinner - Some kind of meat and vegetable. Our most expensive food items are the 1/4 cow and 60 pounds of wild alaskan salmon we buy in bulk every year. I've got a smoker, so I like to make pulled pork too. $1.69 a pound, and it's delicious after all day on the smoker. I pull one shoulder to eat for dinners, and I slice another to put on sandwiches for lunch if I'm too lazy to make a salad the night before. I usually eat whatever veggie happens to be in season. Right now that's a lot of asparagus and brussells sprouts.

$2/meal is my goal, $2.75/meal is my budget. It's not what I'd consider the best diet in terms of health, but I've got price and convenience to factor in too.

This is solid. Well done. Why do you think it's not necessarily healthy?

 

[RedmondLonghorn]

Eat 5 times a day instead of 3.Drink a lot of water. Avoid processed foods as much as possible. Avoid the obvious ;donut, cake, fast food, deserts

Fortunately I never have sand cravings.

 

[shader]

If you are in good shape, just eat moderately, exercise a little bit, and try to keep the protein/carb ratio from getting out of whack. (make sure you are getting enough protein) Enjoy life and don't stress.

If you are overweight, cut back on your food until you get to the goal weight and try to keep your protein/carb ratio from getting out of whack.

 

[Rick James]

For weight loss, I stick to a 1,500 calorie per day budget and skip breakfast. That way I can eat 2 relatively nice meals @ 750 each. If you're not eating pasta or beans, 750 calories per meal is a lot of food.

 

[dino259]

I was about to comment that "why you eat" is as important as what you eat. Are you eating because you're hungry? (probably yes but that's not all) Do you eat because you're bored, depressed or other emotions? Do you eat so you can perform at work or exercise?

A few interesting articles:

http://dnrc.nih.gov/pdf/nutritionmonth-brochure-08.pdf

http://www.huffingtonpost.com/margaret-marshall/why-do-you-eat-the-food-y_b_5824344.html

http://www.eattoperform.com/start-here/#nutrition

http://www.csmonitor.com/Science/2013/0923/Why-do-people-want-to-eat-babies-Scientists-explain

This is more of it for me. I know my portion size it too big and especially at work there is too much mindless eating. I feel I need to get my money's worth and I just eat too much.

 

[FUBAR]

For weight loss, I stick to a 1,500 calorie per day budget and skip breakfast. That way I can eat 2 relatively nice meals @ 750 each. If you're not eating pasta or beans, 750 calories per meal is a lot of food.

this is the opposite of what most people suggest. But if it works for you, cool.

1,500 calories? That's less than I eat in an average morning

 

[dino259]

Avoid gluten gluttony.

Eat like it is a holiday only on holidays and not everyday.

 

[Rick James]

For weight loss, I stick to a 1,500 calorie per day budget and skip breakfast. That way I can eat 2 relatively nice meals @ 750 each. If you're not eating pasta or beans, 750 calories per meal is a lot of food.

this is the opposite of what most people suggest. But if it works for you, cool.

1,500 calories? That's less than I eat in an average morning

1,500 calories to lose weight. Maintain weight would be around 2,200 give or take depending on the person

 

[Timmay]

For produce....I usually go to the produce store on Sunday mornings and load up. The key is when you get home take a half hour to take it out of those plastic bags wash everything. Set aside your apples and orange and items you eat whole Cut up some of the celery, cucumbers, peppers or whatever into ready to eat sizes and bag them separately into storage bags after they dry. If I don`t do this it will sit there in the fridge and I will grab some chips of cookies I will end up throwing half the produce away.

This!! It makes me want to eat veggies/fruit when they are already cut up. When it isn't I find alternatives because I don't feel like messing with it. I always wash/cut up all my produce once I get home from the grocery every weekend. Lasts me the whole week.

As far as meals go, stay away from fast food and soft drinks, it will go a long way.

 

[TenTimes]

I've been sticking to grilled chicken and 6 cups of goat cheese a day, never been better!

48 servings according to nutrition facts, 3000 calories

link

 

[DocHolliday]

I used to eat super clean when I was living in the gym. Now that I am in my 40s, I spend less time in the gym and have eased up on the clean eating.

These days, I keep my diet rules pretty simple. Drink at least a gallon of water/day. Avoid fried foods. Keep junk food (chips, donuts, cake, cookiees) and red meat intake to small amounts. Always cut back on carbs.

Breakfast is usually rolled outs and a protein drink. Lunch is normally a chicken or turkey sandwich with carrot sticks. Dinner is chicken or fish with a carb and vegetable. I have a morning and afternoon snack based around a protein: tuna, peanut butter, peanuts, almonds, or another protein drink. I eat an apple and orange every day.

 

[mrip541]

I keep trying the cook a lot of food on Sunday to take to work for the whole week plan and I keep deciding by Wednesday that I simply can't handle eating the same thing again. 2/3 of what I cook sits in the fridge for a week then I throw it out.

 

[VA703]

32 small meals which all include a handful of almonds?