Healthy people - what do you eat?

[IHateLegDay]

As the title says really, if you are a person who prioritises your health, what do you eat and what does your exercise routine look like?

DH and I have had a tough year in many ways and our eating and exercise has gone to shit.
We are desperate to start living a healthier life for ourselves as well as our children but we don't know how to take that first step.
So, first things first, I need some meal ideas!

Thank you in advance 😊

I'm not obsessed, but I like to eat a nutritious diet for my health, waistline and for glowing skin. I also like to keep fit - I've done some kind of regular exercise since I left home 20 years ago - whether thats cycling to work or going to the gym or running or hiking.

My typical diet is totally unprocessed and a day might be:

• full fat Greek yoghurt with honey and blueberries and a cappuccino with full fat milk.
• homemade roast butternut squash salad with toasted walnuts and a whole goats cheese, with really good olive oil in the dressing.
• homemade chilli or spinach curry with wholegrain rice.
• snacks of unsalted cashew nuts and a small bar of 80% dark chocolate.

I eat anything I like on top of this, such as an Indian takeaway on a Friday night and a bag of winegums on a Saturday etc, but the above is my 'baseline' diet.

I'm making notes of all the meals you're suggesting 😊

Today I started with adding more protein, fruit and veg and reducing my intake of processed carbs. I also went for a walk.
Small steps in the right direction 😊

I'm a bit nervous about getting back into exercise but determined to do it.

no snacking. no eating in front of tv.
eating until not hungry anymore. not full to bursting.
at least half of the plate should be veg.
exercise daily, strength training ternating with cardio and walking.

eat. not too much. mostly plants.

As others have said, cut out processed food.

However the biggest thing for me, which I don't think others have mentioned, is -

Eat vegetables for breakfast.

I find that makes a huge difference. Typical breakfasts for me include stirfried tenderstem broccoli with lentils, chili flakes and peanuts; carrots and peas with mustard seeds and pistachios; chickpeas with spinach, tomatoes and baked egg. They are savoury, filling and go really well with strong, good-quality coffee.

I often cook without recipes but have found Rupy Aujla's The Doctor's Kitchen great for breakfast inspiration. He is an A&E doc who has to eat quickly or at odd times due to shifts, and his recipes are quick and work well.

We eat zero processed foods and cook from scratch every day. It’s work, but if you plan ahead, totally doable.

I have a low-sugar smoothie every morning. 30gr of whey protein, blueberries, flax seeds, and dark green vegetables.

Lunch is a salad with avocado and fatty fish/sardines/salmon/mackerel or eggs.

Dinner is more fish/turkey/chicken. Red meat once or twice a month. Usually with rice or potatoes and more vegetables. I always have a fridge stocked with quality protein and lots of fresh fruits and vegetables.

Zero snacking between meals. I don’t keep any ultra high processed foods in the house. I aim
for about 120gr of protein/ day, it helps with satiation.

I eat to stay slim, and I exercise to get toned and feel great physically and mentally. Weights as heavy as I can 3x a week. Running 2 x a week, boxing 1x a week, tennis on the weekends when weather is better. Walking every day.

Make it all part of your routine and don’t rely on motivation and inspiration. Just get out and do it and don’t make excuses for yourself.

Eat vegetables for breakfast.

This is a game changer. The end result is a virtually sugar free diet.

Sugar is addictive and feeds our craving for refined carbs. With predictable results. If one can cut out most sugars - except fruit in moderation - the battle is already won.

Viz. Mark Hyman, the Glucose Goddess, Becky Gillaspy and many others. Check them out on YouTube.

We eat zero processed foods .... 30gr of whey protein....

Um...

I aim for variety.

Scrambled tofu with smashed avocado or garlic mushrooms on toast.
Or scrambled eggs with tomatoes and avocado.

I make a smoothie, berries, oats, kale and greek yoghurt.
Porridge.
ill make stirfry or salads and pimp them out with nuts, soft cheese, chicken or tofu.
Or potatoe dishes, make my own sweet potatoe fries.

Basically anything you fancy or crave, you can find healthier recipes online.

I make hummus, pesto from scratch in blender.

I have pancakes which are easy to make, either blueberry ones or banana and cinnamon.

If i fancy cake or something sweet i will bake it, like cookies, cheesecake or cakes rather then buy, as it cuts out the excess sugar, flavourings or preservatives.

Exercise wise i aim for fun, i tried gym in the past but dont enjoy it so wont maintain what i dislike.

I walk a lot. Keep moving, weekends i prefer things like paddle boarding, kayaking, or adventure activities. Initially i got a step counter and found just not sitting down at home, but to keep pottering about doing chores got my counter up like crazy. You dont need to do hikes or big runs to up your fitness, just have to be mindful and incorporate it into daily life so its sustainable.

Ive had loads of benefits though, i use to have high cholesterol but thats gone, better blood pressure, stable weight ect. I also have more energy on nights i cant sleep i use to feel horrendous, now it doesnt effect me as much.

If i go out for a meal i dont think about it though..i just wanted a healthier mindset. If i started obsessing and being strict i would crack at some point or end up stressy. But after a while i find processed food i just dont crave anymore.