Overweight and undernourished

[IHateFlies]

Does anyone else feel like this? I want to boost my health through diet and hopefully lose weight.
I think my main problem is quick carbs to fill me up like sandwiches and toast or pasta. I hardly ever eat fruit and veg is usually only with dinner, unless I put a bit of cucumber or tomato in a sandwich.
Would anyone like to join forces to give tips, ideas and kick up the bum when needed?

Avocado
Hard boiled eggs
Nuts...unsalted
Red peppers
Apples
Carrots
Tuna
Bananas

These are good staples for lunches or for a quick 'something' between meals.

A couple of years ago I started having just salad for weekday lunch.

Literally just lettuce, cucumber, tomato, celery. When we had fresh basil I used some of that; ditto lovage. Occasionally I add a pickled onion but that changes it totally.

It's an easy three portions of veg and because it takes some chewing my system's fooled into thinking it's more than it is.

Admittedly I'm quite sedentary (when I Do Exercise I have a second breakfast).

I know what you mean.

I'm thinking of cutting out processed carbs. Maybe worth a go.

Do you drink alcohol? The only person I know who was diagnosed as malnourished and also very overweight had a serious drinking problem, poor thing.

I like to spend a few hours at the weekend batch-cooking and listening to an audio book.

It means I’ll have stuff for a good few days and plenty of freezer foods.

I’ve made a huge batch of soup and am currently baking bread with “einkorn” flour which is supposedly what our ancestors used and isn’t addictive like normal bread - we’ll see!

The whole following recipes thing and immersing myself in the kitchen makes it a self-care exercise too.

I’ve also got some form of Egyptian “rice and lentils” on the job right now. So no, not without carbs - but not carbs without nutrients.

For me, the self-care element is paramount.

Should add, for lunch I made some outrageously delicious courgette fritters with Middle Eastern spices - tell me I’m going to eat a courgette ONLY for lunch and I’d laugh at you…

I changed my diet after a cancer diagnosis and now totally max out the nutrients. I was in the toast/pasta rut before too but love the food I eat now.

Breakfast is porridge with 2-3 types of fruit, milled flaxseeds and nuts stirred in. I'll add cinnamon/clove/cardamom too which are full of incredible antioxidants. You could do overnight oats for ease. I had blackberries, kiwi & blueberries today. If I have toast it's sourdough with extra V olive oil & oregano - so good.

Lunch is pretty much a variation of this https://www.occasionallyeggs.com/end-of-summer-greek-chickpea-salad/

Dinner is variable.

I tend to eat 10 portions of fruit/veg a day.

Smoothies are a good option too.

I buy organic where poss as it contains more nutrients and I need to make everything count.

I was totally under nourished before which I obviously regret now! There are some great podcast about diet and health that keep me going when I have struggled to stay on track.

Thanks for suggestions. They’re all things I like but I never make an effort for myself. I think that’s why I just eat easy food but I’m not doing that any more.
I don’t drink any alcohol. Or fizzy drinks either. Just coffee and water usually.
I made a start yesterday by making a lovely vegetable and bean soup for lunch and snacking on fruit.

@IHateFlies

Thanks for suggestions. They’re all things I like but I never make an effort for myself. I think that’s why I just eat easy food but I’m not doing that any more. I don’t drink any alcohol. Or fizzy drinks either. Just coffee and water usually. I made a start yesterday by making a lovely vegetable and bean soup for lunch and snacking on fruit.

If you pre-boil the eggs you can keep them in the fridge. Yes, it's arguably not as nice as a bag of crisps but you make yourself grab one and you soon get used to it. Soup's great...as you can freeze it in portions too.

I gave up all fizzy drinks and actually lost some weight immediately. I did it 6 months ago when we moved house and I suddenly wasn't near a shop any more. I can't drive so there was no popping in to get a coke...