Thread for those who are trying to eat "better"

[Octopus37]

Following on from yesterdays thread "Do I eat too much", which I posted on, I was unsurprising told that what I eat is crap. Have been feeling pretty crap the last few weeks, not enough energy low libido, sluggish, wound up, down - so have decided to see if changing my eating habits can shift things a bit. I'm not overweigh 5ft5, 8st6lbs, (slightly on the heavy side for me), but would be pleased if I did loose a few pounds, trying not to make weight the focus. Have decided to take a vitamin pill with iron every day, last year had v low ferratin levels so had to take iron tablets for a while. I'm not promising to do well every day and cut out sugar completely as I feel that I would be destined to fail. However, I am going to try to I improve. Today have eaten:
1 pack of Belvita biscuits
1 Actvia extra creamy yoghurt
1 large apple
1 Danone (high protein yoghurt)
3 Oatcakes
Some cashew nuts
I am planning on sweet chilli chicken & rice (ready meal cause of money diet) with some stir fried veg for tea and plan to eat some red grapes afterwards. Also may have some sort of a treat on school run. Also aim is to replace the Belvita biscuits with oatcakes for breakfast and maybe eat them with some cheese. Know I'm not doing perfectly but I am making an effort. Buddies welcome.

Sorry to hear about your dad Dame. So much harder to eat well when you are busy and stressed!

Thanks bram, hopefully he'll turn a corner soon, trying not to get to excited but he had a better day today

Slowly and mindfully is a good mantra

Thanks Sleep for the advice, know I am probably eating too much bread. tbh don't have a lot of time ever at lunchtime, between work, kids etc but may try and aim to have soup occasionally. Although did do a soup for lunch with a packet of reduced parsnip soup mix (no added nasties checked), another pack of reduced fresh veg, some chicken drumsticks and some noodles, was very nice - ate one and a half bowls. Have also just eaten a muller corner cause I really fancied it. Did eat some chocolate brownie this afternoon. Re: exercise used to walk everywhere when my kids were at the buggy stage, still do a fair bit of walking, but when with the kids my pace has to slow. Constraints: time generally (know I'm not on my own), when I'm not working and the kids aren't with me, ie at school and pre-school, so much to do indoors, DH works shifts so often not around in the evening. Bought my youngest DS Just Dance for Kids and did some of that yesterday which I enjoyed. Also I used to do a good zumba workout on youtube. Want to start going out for a walk in the evenings where possible, but obviously difficult with the dark, weather etc, no time or money for the gymn. Trying to save money for various reasons. Main reason for wanting to exercise is that I feel as if I am becoming pear shaped again (was pre-DSs) and I do notice that mentally it makes me feel better. Quite pleased with my eating today overall.

Meant to say made soup for dinner not lunch

I love soup. Definitely need to branch out a bit though as I'm sure I'll eventually get sick of the same old recipes - I tend to fall back on leek and potato!

I loved the noodle soup I did recently, I do an easy sweet potato one too but want to try making carrot/pepper/parsnip and that kind of thing.

DH does indeed have a fridge and microwave at work so he is happy to take soup to work too :) definitely cheaper and healthier than relying on the local coop!

Hi, soup is tasty, one of my favourites was a red pepper and fennel soup.

Today I've had tea and toast. Dinner was chickpea chaat (yoghurt, potato, cumin, coriander, tamarind) v more ish.

Again I spoilt it by eating half a pack of ginger biscuits as I got the shakes.

Just dance is great, really must dig that out.

I think sleep will tell you that you need more protein then you won't get the shakes.

Thanks dame. I will try that. Do you think drinking a glass of milk or having yoghurt would work as protein source?

I'm not sure, you need to ask sleep but for me spacing my meals out so I'm eating at a regular time each day helps. It looks like you missed lunch,I would be shaking too of I did that, I'd need some nuts or something.

Also protein at break fast, toast alone is no good.

How about yoghurt or porridge with nuts and seeds, rummi?

Or cheese or decent nut butter on toast?

Avocado is good for protein too apparently although much as I love it, I wouldn't eat it at breakfast.

Last night we had a lower carb dinner - DH did grilled pork chop with a big salad (including avocado). I have to admit I still felt hungry after - I guess I'm used to always having potato/pasta/rice etc with dinner. But I didn't actually eat anything else as it was quite late by then, and I felt much better this morning.

Rummi, I forget if you said you are trying to lose weight? Is that your thinking behind skipping meals/just having tea and toast?

Dame is right, skipping meals is a great way to set yourself up for a binge on sugar or poor quality carbs. Think about how our natural body rhythms work, with sunlight. We need most energy from the start of our day, our biggest meal should be at lunchtime, when the sun is highest and our metabolism is also revving at its highest and we are usually active. Skipping meals is a bad plan, skipping breakfast or lunch the worst. If you want one meal to be lighter, make it dinner.

In terms of macro nutrients...Simple carbs (typically, the white ones), give us a quick burst of energy, good if you are planning a run or similar, but otherwise short lived and if we haven't used them, they are stored mostly as fat. By contrast, fat makes us feel full and is essential for repair and maintenance of all of our cells. Protein also fills us up and takes a long time to be broken down by the body, it is also essential and more of it can be used, proportionally, by the body than carbs can be. So try to include good fat and protein at every meal - at the very least make sure you always get both during the first half of the day. Eggs are a great option because of the protein and EFA content for example. If you like them for breakfast but don't have time to cook, maybe hard boil some the day before so you can grab and go .

fuzzpig I forgot to say congrats on your DH's new job! Was yesterday first day? How did you all get on?

dame, sorry about your Dad, hope he gets better soon.

Yes I did miss lunch. I tend to not look after myself if its just me.

Ok, so I'll plan to buy protein rich. Peanut butter, eggs, seeds.

Nut butters? I've never seen them... Sound interesting. Are they like peanut butter?

Love the support and knowledge on this thread, thanks!

Sleep, thanks, he's had a better morning

Fuzz- you will get used to not eating potatoes/pasta. You need to make your salad HUGE though ime so I would do grated carrot and apple, mixed leaves, beetroot, celery, olives. I might put a bit of olive oil/vinegar dressing if I fancied it but often don't. Pimping up your salad stops the hunger

Oh and I also sprinkle some seeds or roasted beans( see up thread ) on the salad too, sort of like croutons.

Peanut butter is the one everybody knows but better options are organic almond or cashew butter (nothing added).

Other great sources of protein that are easy are tinned fish (tuna, salmon, sardines) or unprocessed meat-roast chicken or turkey or beef for example. Cheese, plain Greek yoghurt also good. A quick and easy lunch would be avocado and tuna mayo, with or without a slice of buttered good quality wholegeain bread. If you are trying to lose weight then reducing carbs (especially white or processed) and sugar should be your focus. Whole food carbs, such as lentils, beans, chick peas, quinoa, sweet potato are a better choice if you want some carbs, but have small portions.

Pimping your salad - great description Dame! I agree, throw in some cannellini beans or some cheese maybe, feta/blue cheese for example-blue cheese with pieces of pear or apple and walnuts are delicious. Definitely have a great dressing too, try cold pressed walnut oil, good extra virgin olive oil, different vinegars such as pomegranate or balsamic-experiment .

Sometimes I dollop a teaspoon of Greek yoghurt on the side as a dressing, but I'm trying to lose weight so avoiding mayo etc

Lunch was nice today- homemade leek, carrot and parsnip soup with lemon. Couple of multigrain crackers with a sprinkling of grated cheese.

That sounds lovely Dame!

Thank you sleep yes he started yesterday and it went well :)

Right I'm off to make tonight's dinner (macaroni cheese - promised the DCs a month ago :)) and tomorrow's dinner (fish cakes) really must shift my arse off the sofa!

And I love the idea of pimping a salad :o

Well yesterday certainly showed me I need to measure things more carefully. I made the macaroni cheese but I cooked far too much pasta (which meant the sauce didn't go as far) - must plan more carefully next time!

I'm knackered today, must somehow summon the energy to make scrambled eggs for breakfast. Then I need to plan the rest of the week's meals and order the groceries.

Well I made the avocado into a dip, and ate with carrot sticks alongside my rather boring cheese sandwich yesterday (quite impressed with myself as this was in the car between meetings). Then messed it all up later on by finishing up Sundays apple sponge which didn't agree with me at all!

I agree that soups are great. Because I work from home most of the time, I quite often bung a soup on for lunch. Current staple seems to be swede and cabbage with yellow split peas (we get a veg box and it's always stuff like that that's left!).

Lovely morning this morning - just had a very nice little walk.