What I eat daily on a healthy eating plan

yabadabado

Penn wrote: »

I like bran flakes...

So do I:D

silverharp

Penn wrote: »

I like bran flakes...

that would be the sugar :P

Wheat Bran (87%), Sugar, Barley Malt Flavouring, Salt, Vitamins & Minerals: Niacin, Iron, Vitamin B6, Vitamin B2 (Riboflavin), Vitamin B1 (Thiamin), Folic Acid, Vitamin D, Vitamin B

c.p.w.g.w

120g of blackberries have 6g of fibre
120g of blueberries have 2.9g of fibre

Avocado have typically 7g per 100g

Foods you wouldn't consider to have such high fibre and easy to incorporate into ones weekly diet

Penn

silverharp wrote: »

that would be the sugar :P

Hah, honestly it's because because my father ate them for breakfast throughout my childhood so I followed suit (never really liked the actual proper sugary cereals). It is probably the biggest current weak point in my diet and as I get closer to my goal and the calorie limits become that bit tighter, it is probably getting close to the time where I should maybe start trying out alternatives. I do like bran flakes but it's more out of habit than anything, plus cold milk (slimline, natch').

Don't really want to go down the eggs for breakfast route. Did think about looking more into overnight oats and the like.

silverharp

Penn wrote: »

Hah, honestly it's because because my father ate them for breakfast throughout my childhood so I followed suit (never really liked the actual proper sugary cereals). It is probably the biggest current weak point in my diet and as I get closer to my goal and the calorie limits become that bit tighter, it is probably getting close to the time where I should maybe start trying out alternatives. I do like bran flakes but it's more out of habit than anything, plus cold milk (slimline, natch').

Don't really want to go down the eggs for breakfast route. Did think about looking more into overnight oats and the like.

in hindsight my comment was more in relation to the stringy version, is that all bran?, the flakes aren't too bad but people tend to add stuff to them. Stay away from any kind instant oats, they rate horribly in terms of sugar control.

this is an interesting article from someone who wore a continuous glucose monitor as an experiment, if these ever become cheap, they would turn the health world upside down

https://lilynicholsrdn.com/cgm-experiment-non-diabetic-continuous-glucose-monitor/

I started to wonder if I was just super insulin sensitive in the morning or maybe had more wiggle room for carbs.

So, the final day of my CGM sensor, I decided to eat a breakfast similar to the Academy of Nutrition and Dietetics’ sample meal plan in their pregnancy guidelines. Their meal plan is oatmeal, skim milk, and strawberries. In other words, all carbs.

(For those of you familiar with my book, Real Food for Pregnancy, this is the same meal plan that I use to make a comparison on the nutrient-density and macronutrient ratio compared to my real food meal plan. This excerpt of the book is included in the free chapter download; see the bottom of this post or this page to get it.)

I don’t have skim milk in the house (and I never will), but I do have whole, grass-fed milk for my son. I also didn’t have strawberries, but I have raspberries, which are nutritionally similar. So I whipped up measured portions of rolled oats (1/2 cup dry, which is 1 cup cooked) prepared with water, a little milk poured on afterwards (I’m really not a fan of straight up milk, so I only used a few Tbsp), ½ cup raspberries, and because it was in-edibly plain, I added 1 measured teaspoon of honey (not heaping). Total carb count was 45g.

All things considered, this was NOT a large bowl of oatmeal and it was essentially NOT sweet, despite adding a little honey. (I say this to point out that the average person adds A LOT of extra sweeteners to their oatmeal, either with sugar/honey or dried fruit. My version would be unpalatable to many people.)

At first, I thought my blood sugar was doing ok after the oatmeal, but I then watched with horror on my Freestyle Libre as the readings climbed. When you scan the sensor, the Freestyle Libre reader shows an arrow next to the numerical reading with an up, down, level, or slightly up/down error, indicating your real time blood sugar trends. This was the ONLY time during the entire 10 days that I saw the straight up arrow, indicating my blood sugar was rising FAST.

My blood sugar went from 74 to a peak of 178 in an hour. By two hours, I was down to the 120s and by three hours, finally back down to 100.

This perfectly illustrates why I preach “no naked carbs” (meaning carbs eaten without a source of fat or protein). The spike from oatmeal was 40 points higher than my Thanksgiving dinner, which included stuffing, sweet potatoes, cranberry sauce, pumpkin pie (in other words, the same or more carbohydrates than this unsatisfying, bland oatmeal breakfast). I’d wager that I didn’t spike as high from Thanksgiving because there was sufficient fat, protein, and fiber in the meal to slow digestion and absorption of the carbohydrates.

Penn

silverharp wrote: »

in hindsight my comment was more in relation to the stringy version, is that all bran?, the flakes aren't too bad but people tend to add stuff to them. Stay away from any kind instant oats, they rate horribly in terms of sugar control.

this is an interesting article from someone who wore a continuous glucose monitor as an experiment, if these ever become cheap, they would turn the health world upside down

https://lilynicholsrdn.com/cgm-experiment-non-diabetic-continuous-glucose-monitor/

Ah yeah All Bran is just sticks of dust glued together . I don't add anything to the Bran Flakes, just really cold milk. But it's still high-carb with little-to-no protein (according to MFP my typical portion size with slimline milk is 221cals/37g carb/2g fat/11g protein/7g fibre). It's not the worst but might be something I look at changing in the coming weeks.

Alf Veedersane

Penn wrote: »

Ah yeah All Bran is just sticks of dust glued together .

Reminded me of this piece of nutritional advice dispensed at Fat Fighters...

mathie

igCorcaigh wrote: »

Interesting study on fibre from the WHO.

“This is the end of 50 years of researching dietary fibre. It is a defining moment,”

High-fibre diets cut heart disease risk, landmark study finds

https://www.theguardian.com/lifeandstyle/2019/jan/10/high-fibre-diets-cut-heart-disease-risk-landmark-study-finds

Do you achieve 30g per day?

Today, I've had three bananas, a bowl of tomato and lentil soup, stir fried vegetables with brown rice.

Weekly average hovers around 90 - 110g
The benefits of being vegan.
The downside is that I'm a cvnt:)

Macy0161

I top my fruit and yogurt salad with Bran Flakes (Harvest Morn are 4g sugar per portion). I like a crunch on top, and it's actually less sugar than Muesli or granola (nuts are just too calorific, and seeds just don't do it for me).

yabadabado

silverharp wrote: »

that would be the sugar :P

I eat porridge some mornings but like to change it up a bit.

Is there any cereal that is relatively ok ?

I thought Bran Flakes would be one of the better ones.Them or corn flakes are the only ones I'd ever eat.

silverharp

yabadabado wrote: »

I eat porridge some mornings but like to change it up a bit.

Is there any cereal that is relatively ok ?

I thought Bran Flakes would be one of the better ones.Them or corn flakes are the only ones I'd ever eat.

it depends what lens you use and what gets you to lunch without being tempted by vending machines but most breakfast cereals are high in terms of GI but the bran flakes would be much better than the cornflakes, popcorn would beat cornflakes in terms of GI . If you had the time and inclination Barley makes a great porridge

https://www.health.harvard.edu/diseases-and-conditions/glycemic-index-and-glycemic-load-for-100-foods

Macy0161

yabadabado wrote: »

I eat porridge some mornings but like to change it up a bit.

Is there any cereal that is relatively ok ?

I thought Bran Flakes would be one of the better ones.Them or corn flakes are the only ones I'd ever eat.

Everything in moderation would be my opinion. Cornflakes are actually less sugar per 30g than Bran Flakes (Krispies too), but less fibre, marginally more calories.

I would contend the issue, and was certainly my issue in the old days, is portion control. 30g is feck all, if you're having it with just milk. When I started tracking, my standard portion was 90-100g when I started weighing it!

Alf Veedersane

I had a breakfast today - two Hobnobs with my coffee.

Hobnobs > cereal.

silverharp

Macy0161 wrote: »

Everything in moderation would be my opinion. Cornflakes are actually less sugar per 30g than Bran Flakes (Krispies too), but less fibre, marginally more calories.

I would contend the issue, and was certainly my issue in the old days, is portion control. 30g is feck all, if you're having it with just milk. When I started tracking, my standard portion was 90-100g when I started weighing it!

I'd always stick to the per 100g measure for sure. kids for example would easily plough through 2 or 3 times the "recommended" portion size of the worst kind or sugar puffs and whatnot. You might as well be giving them candyfloss for breakfast.

Penn

Macy0161 wrote: »

Everything in moderation would be my opinion. Cornflakes are actually less sugar per 30g than Bran Flakes (Krispies too), but less fibre, marginally more calories.

I would contend the issue, and was certainly my issue in the old days, is portion control. 30g is feck all, if you're having it with just milk. When I started tracking, my standard portion was 90-100g when I started weighing it!

It's one of the biggest problems I have with the nutritional labelling on some foods. It gives you a 'per serving' value but you have to look at it more closely to see a serving might be half what most would have (eg. a small bottle of Coke is actually two servings where almost everyone would drink the full bottle). But then you try figure it out by the 100g values but the thing you're buying is 387g which isn't easy to calculate either! Usually end up just estimating and rounding up, but still, they don't make it easy a lot of the time.

I go for 45g of bran flakes with about 150ml of slimline milk. Not a huge bowl but still, it's very filling and keeps me going. Only weigh it maybe once a month to make sure I'm still in or around that figure. Rest of the time I just do it by eye.

Macy0161

Penn wrote: »

It's one of the biggest problems I have with the nutritional labelling on some foods. It gives you a 'per serving' value but you have to look at it more closely to see a serving might be half what most would have (eg. a small bottle of Coke is actually two servings where almost everyone would drink the full bottle).

Microwave rice pouch things are my bugbear on this in general (rarely ever used them), but they're two portions. I see zero people in work only have half a pouch.

fussyonion

Macy0161 wrote: »

Microwave rice pouch things are my bugbear on this in general (rarely ever used them), but they're two portions. I see zero people in work only have half a pouch.

I share a pouch of rice with my other half. There's no way either of us could eat a whole pouch.

SuperRabbit

I usually eat:

Breakfast: bowl of porridge with about a tablespoon of milled linseed or hempseed (cheap in lidl and aldi), cup of coffee with soy milk (cheap in lidl and aldi, higher protein than other milk alternatives, important of you don't eat meat, doesn't matter if you do)
Lunch: A banana and a naked bar (70cents each on amazon), another cup of coffee
Other lunch: stir fry veg with a vegetarian sausage or other meat substitute OR bowl of wholeweat pasta with chia seeds (cheap in lidl or aldi) + a half an avocado (about one avocado a week because of sustainability concerns) OR a fried egg with mushrooms
Snack: handful of nuts or a yoghurt with fruit
Dinner: a sandwich with hummus or goat's cheese, chia seeds, some type of green e.g. spinach or lettuce or whatever was on sale, tomatoes
Dessert: A freddo bar and herbal tea. Sometimes I have two freddo bars. I find it very useful to buy chocolate individually wrapped like this because you tend to savour it more, knowing it's about to end. Sometimes I end up having a freddo bar at lunch as well, especially on saturdays and sundays when I'm out of my routine.


Always getting the 5 a day, sometimes 7. Generally getting enough protein just about, so I try to choose high protein alternatives when it comes to everything from bread to toothpaste

(joke)

I am a healthy weight and that's all I'm saying on that. I think we should put calorie counts, BMI information and height / weight information in spoiler tags because it all contributes to eating disorders. Also I am so proud of my bowel movements. They really are top notch.

Don't ever be hungry on purpose.

igCorcaigh

You know what I'd love right now?

Fresh green beans, just steamed till tender.
Mix 'em up with a nice fresh ripe tomato cooked with garlic fried in olive oil. Flaked and toasted almonds on top.

Would be lovely now served along some nice salmon and puy lentils.

Back to reality though, I still have some of my black eye bean curry in the fridge, going to have that later with wholemeal pita and pickle.

Tomorrow might be wholemeal pasta with tinned salmon, peas, preserved lemon and rocket.

The obligatory spiced tomato and lentil soup will also be made tomorrow, to have along with the rye bread that I bought this evening.

Mellor

Beef cheeks cooked in red wine with cauliflower purée.

Bassfish

Greek yogurt with a scoop of chocolate flavour whey protein. Gorgeous as breakfast or dessert, under 300 kcal and 33g of protein.

molly09

Bassfish wrote: »

Greek yogurt with a scoop of chocolate flavour whey protein. Gorgeous as breakfast or dessert, under 300 kcal and 33g of protein.

What whey protein powder do you use? I recently purchased one from my protein , I have not received it yet but I think there is 20g protein per scoup in it.

Macy0161

I do this, albeit with strawberry or vanilla whey. Using 100g of aldi 0% fat Greek yogurt and 25g of myprotein impact whey comes out at 164 calories and 30g of protein.

Just the scoop can be up 30g rather than the stated 25g portion. It would also depend on the yogurt obviously.

I prefer this to a shake these days - I generally have it with berries or a fruit salad.

igCorcaigh

Tuna for me
Can't get enough of the stuff.

Mixed with raw onion and a bit of mayo on toasted rye.

Bassfish

molly09 wrote: »

What whey protein powder do you use? I recently purchased one from my protein , I have not received it yet but I think there is 20g protein per scoup in it.

Optimum Nutrition Gold Standard. Find it less sickly than other brands.

Alf Veedersane

Macy0161 wrote: »

I do this, albeit with strawberry or vanilla whey. Using 100g of aldi 0% fat Greek yogurt and 25g of myprotein impact whey comes out at 164 calories and 30g of protein.

Just the scoop can be up 30g rather than the stated 25g portion. It would also depend on the yogurt obviously.

I prefer this to a shake these days - I generally have it with berries or a fruit salad.

MP scoops are supposed to be 25g now? Thought they were always 30g servings?

Bulk Powders are 30g scoops and I'd thought they were always the same.

Mars Bar

Bassfish wrote: »

Optimum Nutrition Gold Standard. Find it less sickly than other brands.

I got their coffee flavour one and it's the first one I've genuinely enjoyed the taste of. I have it with roasted unsweetened almond milk

ILikeBoats

Mars Bar wrote: »

I got their coffee flavour one and it's the first one I've genuinely enjoyed the taste of. I have it with roasted unsweetened almond milk

That's a great idea! Like an iced latte?


I use bulkpowders myself. Vanilla for shakes, Apple crumble & custard with greek yoghurt & berries, yum

Penn

igCorcaigh wrote: »

Tuna for me
Can't get enough of the stuff.

Mixed with raw onion and a bit of mayo on toasted rye.

I used to hate watching my father eat tuna. The smell and look of it too always put me off.

Then I tried those John West Infusion pots of tuna. F*cking delicious. Especially love the Chipotle (though they seem to have mostly disappeared) and Jalapeno ones. Usually have a pot or two on weekends as a snack.

igCorcaigh

Penn wrote: »

I used to hate watching my father eat tuna. The smell and look of it too always put me off.

Then I tried those John West Infusion pots of tuna. F*cking delicious. Especially love the Chipotle (though they seem to have mostly disappeared) and Jalapeno ones. Usually have a pot or two on weekends as a snack.

Yes, they are delicious. A bit of lime juice works wonders too.

Albacore tuna is quite different too; ortiz is a great brand.

SusieBlue

I really need to up my protein but unfortunately, I'm not a fan of most protein foods. So I'm going to try to start working whey into my diet.

Firstly, any recommendations of nice flavors/brands? With oats, is it better to put the powder in before cooking, or to stir in afterwards?

And whats the best way to add it to greek yoghurt/shakes that won't give the horrible lumpy texture?

Thanks in advance for any help

Alf Veedersane

SusieBlue wrote: »

I really need to up my protein but unfortunately, I'm not a fan of most protein foods. So I'm going to try to start working whey into my diet.

Firstly, any recommendations of nice flavors/brands? With oats, is it better to put the powder in before cooking, or to stir in afterwards?

And whats the best way to add it to greek yoghurt/shakes that won't give the horrible lumpy texture?

Thanks in advance for any help

What I do is mix the protein with the quantity of water I'd add to the amount of oats Im having and mix in a shaker with the oats. Just means no lumps. Then into the microwave.

I usually use vanilla. Unless you don't like vanilla, I just found that it was too likely that I wouldn't like other flavours.

I used just add to Greek yoghurt and stir the bejaysus out of it. No lumps.

dahat

SusieBlue wrote: »

I really need to up my protein but unfortunately, I'm not a fan of most protein foods. So I'm going to try to start working whey into my diet.

Firstly, any recommendations of nice flavors/brands? With oats, is it better to put the powder in before cooking, or to stir in afterwards?

And whats the best way to add it to greek yoghurt/shakes that won't give the horrible lumpy texture?

Thanks in advance for any help

Mix your protein powder, oats , chia seeds & cinnamon with almond milk in a tub and leave overnight. This is a very tasty breakfast.

The Powder i use in ROS,avaialbe in Dunnes for €15 per kg roughly 40 servings

dastardly00

SusieBlue wrote: »

I really need to up my protein but unfortunately, I'm not a fan of most protein foods. So I'm going to try to start working whey into my diet.

Firstly, any recommendations of nice flavors/brands? With oats, is it better to put the powder in before cooking, or to stir in afterwards?

And whats the best way to add it to greek yoghurt/shakes that won't give the horrible lumpy texture?

Thanks in advance for any help

You can add whey to a smoothie. For example, try unflavoured whey, frozen banana, frozen berries, peanut butter and almond milk and blend using a high-powered blender.

You could also try making your own protein bars
https://touch.boards.ie/thread/2055992322/1

Macy0161

Alf Veedersane wrote: »

MP scoops are supposed to be 25g now? Thought they were always 30g servings?

They quote 25g as a serving, but a scoop is nearer 30g. I generally weigh out tbh, but the scoop is the same size for both (all?) - 70ml.

Alf Veedersane wrote: »

What I do is mix the protein with the quantity of water I'd add to the amount of oats Im having and mix in a shaker with the oats. Just means no lumps. Then into the microwave.

I add the protein at the end. My mix is oats:milk 1:2 ratio, and then an extra scoop of water, and generally an 80g portion of frozen berries. Microwave 2 minutes, stir, another two minutes, and then vigorously stir in the protein.

I'll try the Alf method though, as I'm not as successful without the berries.

Alf Veedersane wrote: »

I used just add to Greek yoghurt and stir the bejaysus out of it. No lumps.

This is my method too. No lumps. I tend to find it has less lumps than a handmixed shake to be honest.

Alf Veedersane

Macy0161 wrote: »

They quote 25g as a serving, but a scoop is nearer 30g. I generally weigh out tbh, but the scoop is the same size for both (all?) - 70ml.


I add the protein at the end. My mix is oats:milk 1:2 ratio, and then an extra scoop of water, and generally an 80g portion of frozen berries. Microwave 2 minutes, stir, another two minutes, and then vigorously stir in the protein.

I'll try the Alf method though, as I'm not as successful without the berries.

Pretty sure it was always a 70ml scoop and a serving size of 30g. Seems odd that they have gone to 25g servings now.

The oats I have are the fine oats so they're the same texture as the whey powder so I just mix it all up and microwave it because it's handier.

Macy0161

Alf Veedersane wrote: »

Pretty sure it was always a 70ml scoop and a serving size of 30g. Seems odd that they have gone to 25g servings now.

I still have the old clear straight sided scoops, as well as newer ones and they're all 70ml. As long as I've been using it, they've quoted 25g a portion as opposed to 30g of bulk powders - even if you put it into mfp, 25g is the most common measurement. I assume it's a bit of marketing, being able to claim extra portions per pack compared to bulk powders/ others.

Blacktie.

Macy0161 wrote: »

I add the protein at the end. My mix is oats:milk 1:2 ratio, and then an extra scoop of water, and generally an 80g portion of frozen berries. Microwave 2 minutes, stir, another two minutes, and then vigorously stir in the protein.

When I was having my porridge with protein I'd just add the protein to the milk in the shaker to mix it up and then add the mixture as normal. Never any issues.

Mars Bar

ILikeBoats wrote: »

That's a great idea! Like an iced latte?


I use bulkpowders myself. Vanilla for shakes, Apple crumble & custard with greek yoghurt & berries, yum

I've never had an iced latte so couldn't tell ya.

dartboardio

Average day for me

Breakfast: small cereal bar and some fruit like banana or orange

Lunch: chicken salad with mexican sauce

Dinner : homemade curry with lots of veg

Snack: apples or oranges or a biscuit

silverharp

Had a new combo for dinner last night, I like liver but for some reason I don’t seem to like cooking it though cant even explain why “logically” . I made a stir-fry with a packet of diced chicken and lamb’s liver from Tesco, portion of mushroom , bell pepper and an onion. Added a mixture of sour cream and regular cream for a sauce and doused in a liberal sprinkling of hot sauce. Very tasty and hardly knew I was having liver, might make that a staple once a week. I tend to look down on Chicken in nutrition terms but the liver should more than compensate. Next up will be a fish combo made similar to above, got to get the old Omega 3’s in

igCorcaigh

Just saw in Tesco that they are selling alternative pasta such as red lentil, buckwheat, etc. Tesco brand.

And far cheaper than my local health store. Less than €2 per bag.

Worztron

Breakfast: Oatmeal + soymilk + flaxseed & kiwi (D3 supplement)
Lunch: Baked Beans + bread & vegan cheese on crackers & orange
Dinner: Veg Curry (Madras) & orange (omega 3 + vegan society multi)
Snack: Banana & Yogurt

I also have greens like lettuce/rocket with lunch and dinner as a side dish.

:pac:

molly09

Worztron wrote: »

Breakfast: Oatmeal + soymilk + flaxseed & kiwi (D3 supplement)
Lunch: Baked Beans + bread & vegan cheese on crackers & orange
Dinner: Veg Curry (Madras) & orange (omega 3 + vegan society multi)
Snack: Banana & Yogurt

I also have greens like lettuce/rocket with lunch and dinner as a side dish.

:pac:

Can I ask how do you make the curry please?

Worztron

molly09 wrote: »

Can I ask how do you make the curry please?

Hi molly09. I use Pataks jar of Madras curry sauce. I also add other spices like hot curry powder, ginger, cumin, etc. as well as lots of veg and lentils, peas, etc.

molly09

Worztron wrote: »

Hi molly09. I use Pataks jar of Madras curry sauce. I also add other spices like hot curry powder, ginger, cumin, etc. as well as lots of veg and lentils, peas, etc.

Thank you, I must try the pataks version. Thank you.

Worztron

molly09 wrote: »

Thank you, I must try the pataks version. Thank you.

You're welcome Molly. They've been a mainstay for many years for me. 🍛

desirejadeh

Minimum five different fruits per day. Three to five cups of tea. Meal high on veg and meat. Minimal rice or potatoes.

SuperRabbit

ah how i've been suffering with this easter buisness

yesterday

breakfast: porridge with soya milk
coffee w oat milk
brunch: half an avocado
another coffee w oat milk
dessert: 3 milk tray chocolates
another coffee w oat milk
lunch: chilly sin carne (vegetable chilly) and a bit a rice
dessert: A WHOLE EASTER EGG
other dessert: a banana and peanut butter
dinner: stuffed pasta with cheese (i can't eat cheese.. but it's Easter!)
dessert: more chocolate

I'm not like this normally I swear!

Penn

Make Turkey chili for lunch for the week. First time making it. Have made beef mince chili a bunch but tried a different recipe for the turkey and turned out great.

1kg turkey mince
300ml chicken stock
1 onion
1 green bell pepper
1/2 jar sliced jalapenos
500ml tomato passata
1 can kidney beans
Some salsa
3tbsp chilli powder
2tbsp paprika
1.5tbsp cumin
1tbsp oregano
Garlic/Salt/Pepper
About 50ml Franks Red Hot Chili & Lime sauce

Aside from browning the mince and frying the onions first, just chucked everything into slow cooker on low for about 6 hours. Split it up into five portions (not huge portions, but definitely do me for lunch. Could be served with some rice for dinner). Served with a sprinkle of Low-Low Cheddar cheese on top.