HELP! My diet is horrible! I never realized until reading posts!!

R

RWattier

Cathlete
After reading several posts on what actually consists of clean foods - I am in lots of trouble! Could anyone (who really eats clean) post a Grocery list of foods you commonly buy??

Here is a sample of what I usually eat during the week - (and I thought i was doing ok - lol)

Breakfast: scrambled eggs, whole wheat tortilla shell, with salsa or light ranch dressing
Snach - Luna Bar or granola bar
Lunch - whole wheat bread/deli meat/fat free or low fat mayo/slice cheese
Snack- Diet pop-pineapple out of a can (sugar free) or apple or light Dannon yogurt
Dinner - Turkey burgar and green beans, Taco salad, (pretty much anything i can make with ground turkey.........I was thinking that was healthier)

Obviously the fat free and low fat is not enough to lose weight - I am needing some major help here. I am 5'6" and 135 pounds and want to get back down to 125. Help!
 
Yes, there are a lot of processed foods in your diet. It would be easy enough for you to fix that situation though. You should be doing most of your grocery shopping around the perimeter of the grocery store - where the fresh/unprocessed foods are. Fresh fruits and vegetables (frozen ones are good too, as long as they don't have added flavors, sugars, etc), fresh lean meats, etc. Here's a typical day of eating for me:

Breakfast: steel-cut oats with berries and peaches (either fresh or frozen)
Snack: an apple and a couple tablespoons of almonds
Lunch: Huge green salad topped with tons of fresh vegetables and beans, with a little bit of a low-fat dressing, and a whole grain roll
Snack: celery sticks with organic salsa dip
Dinner: it varies widely from night to night, but almost always includes a big green salad and a lot of fresh and cooked vegetables. examples of some main dishes include - vegetarian Cincinnati Chili on whole-wheat pasta, red beans and brown rice, etc
Dessert: fresh fruit, or a small fruit-and-soymilk smoothie made fresh

Obviously, this is a vegetarian diet, so you would want to add in some lean meats where appropriate. Avoid those granola bars and Luna bars - they are loaded with sugar! They are candy bars disguised as health food. And canned fruits, even sugar-free, are not nearly as good for you as fresh ones (or frozen). Fresh pineapple is so much tastier than canned, anyway. :)
 
I highly recommend the Special Nutrition Issue by Oxygen out on stands now. They have a "dry erase" pull-out grocery list that is pretty neat.

I'd get rid of the snack bars...basically candy bars. I'd exchange the pineapple for a fruit that has a higher thermic effect, like an apple or 1 cup sliced strawberries. I'd do egg whites or egg beaters instead of the whole egg.

BEWARE of "fat free" and "reduced fat" items especially when it comes to condiments...usually means "loads of sugar". I use olive oil and balasmic vinegar for my salad dressing. "Low/reduced fat" is great for dairy products, though. I'd also opt for plain yogurt and mix in my own fruit.

Just some suggestions...don't feel like your diet is crap because it isn't. It is still by far way healthier than the majority of people. Your doing really great but some tweeking might make a huge difference. I think when tweeking happens gradually, it is much more likely to become permanent! Small changes over time make for excellent life long habits!
 
RE: HELP! My diet is horrible! I never realized until r...

I just wanted to say that I agree with everyone, especially the perimeter of the store. I also agree with Sarah that your diet is not that awful. Just make small changes each week and soon you'll be fine. Sarah, I make my own salad dressing too and I am so hooked on it.

1 C. Olive Oil
1/3 C. Balsamic Vinegar
Italian Seasoning
Chili powder (I just started adding this and oh, is it so gooood!)

I just shake this all up in a jar and you'd be surprised how very little you need for taste! Good Luck Reba!

Your-Friend-In-Fitness, DebbieH (AKA "Den Mother Debbie")http://www.handykult.de/plaudersmilies.de/wavey.gif[/img] If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!
 
RE: HELP! My diet is horrible! I never realized until r...

Debbie - that salad dressing sounds fabulous! I love homemade dressings. :D I'm gonna try this one!
 
RE: HELP! My diet is horrible! I never realized until r...

Emily~It IS if I don't say so myself! ;-) Let me know what you think. I am on this hook where I am putting chili powder on everything: hard boiled eggs, salads, avacados, chicken whatever. And, I am NOT pregnant! YIKES!
Your-Friend-In-Fitness, DebbieH (AKA "Den Mother Debbie")http://www.handykult.de/plaudersmilies.de/wavey.gif[/img] If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!
 
RE: HELP! My diet is horrible! I never realized until r...

I make my own salad dressing including balsamic vinegar and olive oil. I'll have to try adding the chili powder.

Reba,

This is what I've been buying lately. I am staying away from fruits and dairy right now. I agree that your eating does not sound that bad at all! Like me, you just need to tweek a bit.

Egg whites
Brown rice
Sweet potatoes
Broccoli
Cauliflower
Bell peppers
Snow pea pods
Turkey (breast and ground)
Chicken
Orange Roughy
Tilapia
Tuna
Lean beef
Almonds
Cashews
Romaine lettuce
Cinnamon
SPLENDA
Whey protein powder
 
RE: HELP! My diet is horrible! I never realized until r...

Thanks Debbie, I cannot wait to try the chili powder and italian seasoning in my dressing next salad! I love spicey...anything! It is also really good to boost your metabolism! Thanks for the tip!!!
 
RE: HELP! My diet is horrible! I never realized until r...

Debbie ~ Sound like the dressing I use as well minus the chili powder. Oh yeah, and oregano. How did you think to add chili powder? I'm giving that a try tomorrow.

Dallas
 
RE: HELP! My diet is horrible! I never realized until r...

Have you tried it on fruit? It's good! Guess I'll have to try it in my salad dressing tomorrow.:9

Marla
 
RE: HELP! My diet is horrible! I never realized until r...

Hi everyone! I just finished a salad with my homemade dressing! I'll tell you what,...I can hardly wait to have my salad every day because of this dressing. I even sprinkled EXTRA chili powder today right on the salad. Dallas, I can't take all the credit for thinking of using the chili powder. My hubby and I went to Ruby Tuesdays for dinner a couple of weeks ago and they had a salt shaker filled with chili powder on the table and I thought, Hmmm, wonder if it would tatse good on my salad and the rest is history! I also put oregano in my dressing sometimes. Sarah, thanks for sharing the metabolism effect. I shook EXTRA on today! :7
Your-Friend-In-Fitness, DebbieH (AKA "Den Mother Debbie")http://www.handykult.de/plaudersmilies.de/wavey.gif[/img] If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!
 
RE: HELP! My diet is horrible! I never realized until r...

This homemade dressing sounds great...what kinda of italian seasoning do you use?

thanks:)
Gloria
 
RE: HELP! My diet is horrible! I never realized until r...

Gloria, I just use McCormick's Italian Seasoning that you find in the spice aisle. Any brand would work I'm sure. I've also added celery salt or sea salt for a bit of extra flavoring. You really can add anything you like and it will work!

Your-Friend-In-Fitness, DebbieH (AKA "Den Mother Debbie")http://www.handykult.de/plaudersmilies.de/wavey.gif[/img] If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!
 
Uh I don't think your diet is bad. I had the same issue a year or so ago (good diet but couldn't get off the last couple of pounds)and found the reason (with a nutritionist help) was I needed to eat more and eat a variety of food to get different nutrients.
 
RE: HELP! My diet is horrible! I never realized until r...

Do you have a name brand for the Balsamic Vinegar--there are SO MANY out there, and let's face it, some of them are yucky!
I can't wait to make this!
Mary:)
 
Reba, eating clean is good, but it's not enough. You also have to watch your fats AND watch your high Glycemic Index foods. I know it sounds hard, but for me it is now a way of life and it seems easy.

But you also need to do what works best for you. You probably know already what works best for you, because your weight sounds perfect for your height.

If it helps at all, here's what our (me and DH) grocery list looks like these days:

Lots of Newman's Lite Balsamic Vinegrette dressing
Lettuce, all kinds
Bell peppers
Mushrooms
Spinach
Broccoli or broccolini
Carrots
Cucumbers
Zucchini
Scallion
Red Cabbage
Radicchio
Endive
Chicken breasts
Melons
Berries
Old-fashioned oatmeal
Skim milk
Redenbacher's low-fat popcorn
Low-fat cottage cheese

We both LOVE eating salads night after night, and we never get sick of them. Go figure.
 
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