Health Food Beginner

[ele]

as a general rule - the less packaged and processed, the better for you

1. BROWN IS BETTER - bread, pasta, rice, crackers, flour, whatever
2. Being healthy doesnt mean you cant eat chocolate and ice cream - juat choose quality
3. Quality is normally more expensive
4. First thing you do when you wake up is have a glass of water and last thing to do at night too - to clean and flush out your body
5. Eating healthy is not just what you eat but also HOW you eat - for example three meals a day (always sitting down) and a slightly bigger breakfast and smaller dinner
6. Avoid bottle fruit juices which are basically jsut sugar, but most of all SOFT DRINKS

ok goodluck !!! and enjoy !

 

[Anastasia]

as a general rule - the less packaged and processed, the better for you

1. BROWN IS BETTER - bread, pasta, rice, crackers, flour, whatever
2. Being healthy doesnt mean you cant eat chocolate and ice cream - juat choose quality
3. Quality is normally more expensive
4. First thing you do when you wake up is have a glass of water and last thing to do at night too - to clean and flush out your body
5. Eating healthy is not just what you eat but also HOW you eat - for example three meals a day (always sitting down) and a slightly bigger breakfast and smaller dinner
6. Avoid bottle fruit juices which are basically jsut sugar, but most of all SOFT DRINKS

ok goodluck !!! and enjoy !

I agree wholeheartedly with everything but #5 - I think that varies individual to individual Most people do well, lose/maintain weight, and have more energy throughout the day if they eat a substantial but healthy breakfast, but there are people like me who have the opposite happen - I have anything before 9 other than tea or coffee, or anything before 11 except fruit and yogurt, I pack on the pounds and feel wretched and sluggish all day. And instead of satiating my hunger, eating breakfast seems to set me up for eating more throughout the day. I don't wake up/stay up late either.

There was a recent study I heard about on the morning news shows that said about 1/3 of the adult population shouldn't be eating in the morning, and you'd know if you're one of them, because you've never felt good or right eating breakfast, despite being told it's the most important meal of the day. I think it was Diane Sawyer who was 'I knew it! That's me!' while the other hosts were poo-pooing the results because they do well with breakfast.

Personally, I feel and am the healthiest if I can have my tea or coffee (very occasional) when I wake up, around 7, a bit of yogurt/fruit/smoothie around 11, a substantial meal at 2, and then a little snacky thing or soup/salad around 5-6. If I go to bed with any food in my stomach I don't sleep well.

Another tip for healthy eating is to encorporate more herbs and spices, in place of some of the fat and salt in your seasoning. But beware of ready made spice mixtures, because they often contain tons of salt and sometimes msg and other flavor enhancers.

 

[ele]

^^^ ANASTASIA, i agree ! its about knowing what works for your body ! i am australian and have been taught that breakfast is the most important meal of the day, but now i am living in europe and i notice that most people dont really eat breakfast and it is the least important meal of the day - looking around the people here seem healthy and slim, australians are a lot larger...im begingin to rethink what ive been told !

so im really interested in anything you know about this ! thanks for the post !

 

[Erin]

As for the number of meals a day, I've heard 5-6 mini meals... it's better for digestion and to keep your levels regulated... I imagine there is truth to this... but who knows. I know I enjoy eating more than 3 times a day, but with smaller rather than larger meals.

 

[justlooking]

Breakfast is absolunately the most important meal of the day. You should eat a healthy breakfast - protein and carbs for energy. e.g. egg white omlette and an apple. Breakfast kick starts your metabolism for the day and stops you from overeating at lunch etc. They are coming out with new studies every week it seems. e.g. A low calorie diet will keep you alive longer, etc etc. You need to be energised. Your body will learn to adapt if you're not used to eating a bigger breakfast. When i mean big i mean- egg white scrambled eggs with tomatoes and spinach! plus fruit. Food is fuel!

Australians are getting heavier like everyone else because of less activity and more fast food/ unhealthy food and bigger portions.

Drink lots of water. As other have said, keep your processed foods to a minimum. The less human interference the better. Keep your portions sensible. e.g. piece of meat? the size of your palm (thickness and width).

I've heard that there is some saying in Japanese (i think it is)- it's something about keeping yourself a little empty and not completely full. Maybe someone has mentioned it already.

Having a small piece of chocolate every day or a piece of cake during the week is healthy too. Keeps you sane!

 

[tott]

Well... I usually get up at around 7.00 and start the day with a big glass of water and a couple of cups of strong coffe, check e-mails and so on, check tFS... I usually eat fruit and have some soy milk right before I leave home or when I arrive at the office around 9.30-10.00.

I'd feel nauseous if I stuffed myself right after I got up. And I have a fast metabolism, no need to kickstart it!

 

[fashionista-ta]

As for the number of meals a day, I've heard 5-6 mini meals... it's better for digestion and to keep your levels regulated... I imagine there is truth to this... but who knows. I know I enjoy eating more than 3 times a day, but with smaller rather than larger meals.

I've heard this too ... I find, though, that I end up eating more calories and gain weight b/c it's hard for me to make all those meals small enough Personally I seem to be better off eating three meals, as filling as possible, and a small snack or two as needed.

I think Anastasia makes an excellent point, though ... the most important thing you can do is *listen to your own body* as YMMV (your mileage may vary).

Once again, I would encourage you, if you're going to eat eggs, to buy organic free-range and eat the whole thing. An egg is perfect protein. Yes, most of the calories and fat are in the yolk ... so is pretty much all the nutritional value and protein. Egg white has marginally more nutritional value than water AFAIK

 

[Whitelinen]

I have always thought eating a breakfast is a cornerstone of a good diet. This thread has maybe made me realise it might not be so. If you do follow a healthy diet, are not over- or underweight and do not eat breakfast, that is fine. As good as eating breakfast.

Still, I feel everyone who has had unhealthy eating habits should try out eating breakfast for couple weeks. If you take time and it still does not feel right (I am now not meaning eating breakfast for two days and then saying - no, it's not my thing, with every new habit you need time), then I do think it is not an option for you.

Personally, I do get "out of control" easier if I do not eat breakfast.

I do not understand why breakfast should be the biggest meal of the whole day - that is fully a personal opinion. It is also about time; I for example wouldn't have time to cook in the mornings.

 

[fashionista-ta]

I'm a bit like tott ... I cannot eat that much when I first get up. And something like hot salsa on a breakfast burrito I absolutely cannot stomach first thing in the morning. I also can't understand people drinking soft drinks first thing, ugh.

My mother would fix hot cereal for breakfast when I was a kid, and I would do anything to get out of eating it. I'd be late for breakfast, then hop up and say, oops, I'm going to be late for the bus!!

Now that I'm older I eat breakfast without fail, but it's usually pretty light--a boiled egg & melba toast, or raisin toast, or a bit of leftover rice pudding, a small bowl of cold cereal and fruit ... it does have to be fast. Occasionally I'll pick something up on the way to work if I'm feeling hungrier, and then I eat lunch a bit later.

 

[gius]

I agree, there are differences. But I do not think it is healthy to not eat carbs/protein/fats. All of those should be included in your diet in some form or another, those are the things your body needs in order to stay healthy. I do not think there has been any diet that has shown that a diet which does not include some of these important groups of food is healthy in the long run.

Oh oops, I didn't mean for a protein type to eat only protein. It would be not advisable to eat too much of any one thing of course. It is just, for this type, you will eat more from this category. But you must incorporate other things, like vegetables and nuts and some protein types can even eat grains.

Personally I believe we don't need to eat very much (unless we are athletes). I think it's better to eat several small meals than three-four big ones in a day. It's supposed to keep your blood sugar in check, and so you don't fall into cravings for sweets.

So, to start getting on a healthy diet, I advice what I just said there^
Several small meals
on the first day, you can try every 2 hours
It's not very hard even if you have school because you can just carry raw peppers and pieces of chicken in a bag. They're snack size really.

And if you have a sweet tooth and you want to break that,
you can start eating your sweets with some protein (like nuts or something).
After that your body will be strong enough to battle the cravings and eventually you will not want to eat them anymore. I had tried it before and felt that I started to feel too full quickly if I ate them with protein (because I think what addicts are looking for is the rush sweets give them). So then I just put the sweets aside for good

 

[Whitelinen]

What kind of meals should small meals be? I am always confused by the size.

 

[Erin]

I guess the mini meals work for me. But I think that's a big thing if you're trying to lose weight... which isn't what this thread is about... so I didn't mean to bring that up with that in mind. But the mini meals is good because I don't have to walk away from eating feeling full, plus I get to enjoy looking forward to a snack every few hours. I love food, so I look forward to eating.

As for breakfast, it has been repeatedly said that it is best to eat within an hour of waking up. I'm not sure about anybody else, but I'm usually hungry at this time. I don't eat for a few hours before bed, so maybe this is why. But I know I wouldn't be able to operate throughout the day if it wasn't for breakfast. Each person's body operates differently, though.

As for eggs, the whites are a big deal if you're looking to get a good amount of protein with minimal calories - it's mostly what athletes or weightlifters count on. When I was lifting weights to tone during college, I concentrated on the egg whites because they house 49% of the protein in eggs, and account for around only 18 calories out of a large, 70 calorie egg. So the whites are actually a very healthy option if you're low on lean meats or nuts.

 

[Erin]

What kind of meals should small meals be? I am always confused by the size.

Experts say around 300 calories per, depending on your size and metabolism - but that's a fair goal for women. Some say 5-6 mini meals, some say 3 regular meals with 2 snacks sandwiched in.

 

[gius]

Erin, I eat small meals but i don't intend to lose weight (I would never want to!). They keep my energy going and head clear. If I wait till I'm hungry and eat a big meal, I tend to feel tired and lazy afterwards.

Small meals will also help if you are used to addicted to eating the 'non-healthy' food (or sweets) because your blood sugar will stay leveled all the time.
As for proportions... I think I would just eat before I got full. It's this period where my head is still clear and my stomach is not full all the way. Then I would drink a sip of water and I would feel satisfied with the meal.

It would be like this...
breakfast: apple, flax seed, cheese
few hours later: yellow peppers, poultry
few hours later: something similar
and so on

The size of each was like one hand size. I ate till I was satisfied, not full (so I never keep eating till I was full). If I was still hungry, I would test it by drinking water and sometimes I would become full after drinking that or sometimes I wouldn't, and that's when I would eat a tiny bit more.

 

[Erin]

^ Oh, I didn't mean that they should be strictly for people looking to lose weight... I just meant that that theory is increasingly becoming one of the cornerstones of weight loss. I follow this 5 mini meals-a-day approach because it feels good.

And WhiteLinen, here is an example of what I eat during the day...

Breakfast:
A banana and a small bowl of Mini Wheats

Lunch:
2 Wheat waffles and blueberries, a small bowl of egg whites

Etc.

Just a sample.

 

[gius]

I see. That's very true Thanks

And I should note that I have a digestive problem, so maybe this is why my meals are smaller I get full quite quickly
Make sure to drink plenty of water. Sometimes you will feel hungry but your body is actually thirsty. If you are truly hungry you can feel it and you will still be hungry even after drinking a bit of water

 

[Erin]

^ That's very true about the thirst.


Here's a bit on eggs I ran across today:

Eggs

from Cooking Light

MISCONCEPTION: High in cholesterol.
TRUTH: Eggs are inexpensive, contain the highest-quality protein on the planet and are loaded with small amounts of a variety of vital nutrients, including folate, riboflavin, selenium, B12 and choline. At 75 calories apiece, eggs are also a nutrient-dense food that makes a smart and low-calorie contribution to any menu.

Also, avocados are an often over-looked super food...


Avocados
from Cooking Light

MISCONCEPTION: High in fat.
TRUTH: Avocados are rich in heart-healthy monounsaturated fat. They are loaded with antioxidants, including disease-fighting compounds such as lutein, beta-carotene and vitamin E. They also help the body absorb nutrients from other foods. Researchers from Ohio State University recently reported that pairing avocados with salsa or salad allows for better absorption of antioxidants in those foods.


(Source: living.aol.com)

 

[misssakura]

I feel nauseous if I eat breakfast before 9am. I find it really difficult to do. I always have..in fact being forced to eat croissants at 5am has made me despise them forever and just the thought of a croissant makes me feel incredibly unwell now. I can just about manage some porridge at 9 now and that keeps me going pretty well

 

[Erin]

^ I think croissants for breakfast may be your problem I can't eat unhealthy things in the morning, I just can't... so I stick to whole wheat something and fruit. That's what your body wants to start off the day.

 

[gius]

Haha I always find my most healthiest meal is breakfast too. It's maybe that I'm not that hungry that I eat the best...

It's so interesting to hear you guys not being able to eat breakfast. For me, I have set times for meals... I always eat at breakfast even if Im not hungry Like I said earlier if I wait till hunger, I tend to eat more