Originally Posted by Obesity Discussion  OK, I am going to analyze what you eat to try to figure out why you have not been able to find what you want in a diet plan.
Cornflakes- carbs
Scrambled Eggs- high in cholesterol, but OK in moderation
Oatmeal with Cinnamon- carbs
Hamburgers- depends on how fatty the beef is, can be very bad to good
Pancakes & Sausages & Hashbrowns carbs/fatty
Hotdogs- fatty & processed
Salads with Italian Dressing- fatty dressing, what else is in the salads?
Guacamole (very spicey)- Fatty, but OK in moderation; has good fats
Steamed White Rice- carbs
Spanish Rice- carbs
Tortillas- carbs
White, wheat, and rye Bread- should try to stick to whole wheat (OK in moderation)
Peanut Butter & Jelly (Grape or Strawberry)- Jelly has sugar (carbs) and more carbs in the bread. Peanut butter is OK in moderation, but very high in calories and medium in fat.
Frijoles (Refried Beans)- lots of dietary fiber, kind of high in sodium, overall not bad in moderation
Corn- very high in carbs
Potatoes - mashed, french fries, baked, potato salads- super high in carbs, and fries are high in unhealthy fats
Brisk Ice Tea- OK assuming there's not a lot of sugar in there
Diet Pepsi- OK, but beware sweeteners can have bad side effects including increase in appetite.
Water- great
Milk 2%- good, but can you go to 1% or even skim? There's also some sugar in Milk, so drink in moderation
Meat Loaf- probably high in saturated fats depending on beef used, maybe cholesteral too.
Tuna in water- awesome! (unless you start mixing with mayo or other items.)
Tilapia - no bones- Great!
Filet Mignon- high in fats (saturated too) and cholesterol, fat trim/quality affects fat content,
Chicken- is this breast? Fried? Skinless or with Skin? Chicken breast is very good.
Pork- can be good or bad depending on fat cut
Ketchup & Mustard- mustard is great, a good amount of salt/sugar in Ketchup, so beware
OK, after reading this list, it has become apparent that you LOVE carbs, especially for breakfast, which is the best time to eat carbs however. Many of the things on your list aren't the healthiest of foods which is why you are having problems finding an eating plan that's right for you.
I noticed a lot of items on your list contain beef/meat that can potentially be good or bad depending on fat content. How lean is the beef you are eating? Are you eating chicken that is fried or with skin? I have a feeling there may be an opportunity for you to keep eating a lot of the things you are eating, but you maybe have the ability to reduce some of the fat content.
The fried stuff on your list should go bye bye, and so should the processed meats. I know it's tasty, but it's counterproductive. It would help a lot if you could maybe focus more on some of the things on your list that are healthy or could be healthy with some changes....and maybe you could eat more of these:
Tuna- great!
Tilapia- great!
Salad (with light dressing though)
Milk (in moderation, skim preferred)
Water
Chicken BREAST
Eggs- whites are better, but overall OK in moderation
Tortillas- try the low carb whole wheat tortillas from Mission or other companies. I get them and they have a ton of good dietary fiber and protein.
Bread- You need some, but it should be wheat. White bread should go bye bye.
Pork- OK if lean
Hamburgers- OK if lean beef (think 96% lean), and not piled with bad toppings like mayo, cheeses, bacon, lots of ketchup, etc, and use whole wheat buns
Mustard is great, keep using it a lot for taste!
Oatmeal- try to get oatmeals without 100 different ingredients in them, but OK in moderation
Filet- OK in extreme moderation
Frijoles- OK in slight moderation
Drinks (tea/soda)- make sure there is no sugar. Beware Diet sodas may make you hungrier
Again though, remember, what you eat is important, but so is how much you eat (in calories). I can help you create a sample meal plan for a day to give you an example of some of the things you should eat. At the end of the day you need to record what you eat as well and compare it to your target calorie intake.....as easy as it is to create a meal plan, it's not as easy to follow it to the letter....sometimes you have to make meal plan detours (business lunches with clients, etc).
Also, feel free to use our recipe index, I am constantly adding new recipes, and there are a lot of healthy recipes in there that use tuna, chicken, beef, eggs, salad, etc.... |