Improving my diet

[Rss]

My diet has been pretty horrible since I was mustered out from the army and I've been thinking about improving it. My first idea was a bit ballsy, at least for me; drop beef and pork from your everyday diet. I've also added more salads, veggies and fruits, but I think that my approach is too shaky and unplanned.

So I'm asking for tips and advice to improve my diet. Poultry and fish are still part of it.

Gee, sometimes I miss the garrison mess. Shitloads of good food, fresh salads, all the coffee and tea I can drink, desserts in every meal and herring steaks. :drool:

[xub3rn00dlex]

My diet has been pretty horrible since I was mustered out from the army and I've been thinking about improving it. My first idea was a bit ballsy, at least for me; drop beef and pork from your everyday diet. I've also added more salads, veggies and fruits, but I think that my approach is too shaky and unplanned.

So I'm asking for tips and advice to improve my diet. Poultry and fish are still part of it.

Gee, sometimes I miss the garrison mess. Shitloads of good food, fresh salads, all the coffee and tea I can drink, desserts in every meal and herring steaks. :drool:

I would recommend dropping pork for sure, unless you want to cheat a little once in a while. I personally love beef, and did not remove it from my diet, although I do tend to stick to steaks if consuming beef, and will eat either turkey or veal burgers, or mix either with beef.

I despise salads, but definitely eat more veggies and fruits. A good one that comes to mind is spinach, as it is composed of 50% protein IIRC. Don't overdo it on the fruits though, as it can be converted and stored if your body feels it doesn't need to use it. I personally eat more broccoli and spinach than every other veggie combined, just because I can stand the taste more.

Eat more fish, but fish that is low in mercury. If you want I think I can find a scale as to the healthy fish vs. unhealthy fish. Also at night I recommend cottage cheese, skim, due to its high casein content.

[Red Future]

The Military give you a good diet to keep you healthy and combat effective ...you might as well mimic what you ate in mess now you are out of the army ..it will keep you in good shape.

[black magick hustla]

its not that hard. just buy good groceries like lean meat, fruit, veggies, whole grain carbohidrates, legumes, lean diary products, etcetera and you will be too lazy to snack on garbage. it might get a little more expensive than eating garbage but in all honestly unless you are feeding a family or are unemployed, people don't spend money on food because they rather be smoking or boozing themselves up. fuck i can spend on ok food with a shitty grad stipend

[Dogs On Acid]

A good one that comes to mind is spinach, as it is composed of 50% protein IIRC.

Spinach is around 2% protein. :rolleyes:

Not even meat is over 30% (except insects).

[CommunityBeliever]

Don't overdo it on the fruits though, as it can be converted and stored if your body feels it doesn't need to use it.

Eat the fruits for breakfast or otherwise early in the day, that way as long as you exercise some throughout the day, those calories won't go into fat. Eat veggies and grains later on in the day.

[Dogs On Acid]

Eat the fruits for breakfast or otherwise early in the day, that way as long as you exercise some throughout the day, those calories won't go into fat. Eat veggies and grains later on in the day.

You should avoid grains at night. There is not much need for many Carbohydrates before bed.

To the OP:

Breakfast - Corn Flakes or oats w/milk, coffee/natural fruit-juice, Fruit.

Morning meal - Tuna/hummus sandwich (brown bread) or fruit. Water.

Lunch - A portion of lean meat or fish (slightly larger than a deck of cards), third plate rice/potatoes/pasta, half plate vegetables. Water.

Evening meal - Cheese and cucumber/peanut butter/hummus sandwich, milk/tea/water.

Supper - Portion of lean meat or fish, with a lot of vegetables, little rice/potatoes/other Carbohydrates, no bread. Water.

Pre-bed (30min-1hour) - Glass of fat milk, spoon of peanut butter/hummus.

Eat less food, but eat more frequently.
Never eat too much before bed.
Last big meal (supper) should be about 3 hours before sleep.
Don't just before sleep.
Vegetables are cheaper than meat (we eat too much anyway).
Fruit and sugars only in the morning.
Milk is a very healthy meal at night and before sleep.
Don't eat too much rice, bread, or potatoes at night.

[CommunityBeliever]

You should avoid grains at night. There is not much need for many Carbohydrates before bed.

You should avoid basically all food at night if possible.

[xub3rn00dlex]

You should avoid basically all food at night if possible.

Not necessarily true. Food at night = energy for rebuilding torn muscle fibers. Casein protein is optimal for this really, so some skim cottage cheese will do you wonders.


Spinach is around 2% protein. :rolleyes:

Not even meat is over 30% (except insects).

Incorrect. I didn't recall correctly, but 50g of spinach has 1.43g of protein, which is 30%. ( not 50% )

Source:http://www.fatsecret.com/calories-nutrition/usda/spinach?portionid=59308&portionamount=50

[Dogs On Acid]

I didn't recall correctly, but 50g of spinach has 1.43g of protein, which is 30%. ( not 50% )

You fail at Math.

1.43 * 100 / 50 = 2.86

Spinach has 2.86% protein.

[Nox]

Eat less food, but eat more frequently.


That's probably the best way to lose weight :)

[xub3rn00dlex]

You fail at Math.

1.43 * 100 / 50 = 2.86

Spinach has 2.86% protein.

I don't fail at math, you're doing it wrong. Where are you getting that number from? 50g of spinach has only 12 Calories, which is made up of Fat, Carbs, and Proteins. According to the source I posted, "Calorie breakdown: 14% fat, 56% carbs, 30% protein."

[Dogs On Acid]

I don't fail at math, you're doing it wrong. Where are you getting that number from? 50g of spinach has only 12 Calories, which is made up of Fat, Carbs, and Proteins. According to the source I posted, "Calorie breakdown: 14% fat, 56% carbs, 30% protein."

Because Spinach contains water man. It makes up most of it's weight (as in most food). :rolleyes:

[the last donut of the night]

1. if this is an on-going life change for you (which i assume it is), change gradually. food's all about habits, and most people end up breaking diets or whatever because they just destroy habits over night. no need to hurry.

2. whole grains. as posters have said, it's fuel that keeps you fuller, healthier, and going for longer. and it tastes better (my own opinion).

3. fruit and vegetables. they should be an integral part of your diet. include veggies in meals, fruit as snacks between meals.

4. lean proteins. this doesn't necessarily mean meat: tofu, beans, nuts (just watch out for the fat content) are also great sources of protein.

5. exercise

* a good tip on meals: about 50% of your meal should be composed of veggies or fruit, the rest should be high-quality carbs and a source of protein

[xub3rn00dlex]

Because Spinach contains water man. It makes up most of it's weight (as in most food). :rolleyes:

I don't dispute that man, and am not trying to disrespect or anything like that, sorry if I came off like I was. You are correct by amount percentage, but nutrient value wise, protein makes up 30% of spinach.

If mystery food A is 100g, and only 8 calories, 1g of carbs and 1g of protein, it would be composed of 1% protein, but it's nutritional value would be 50% protein. I was referring to the latter analysis in my argument, even though both are correct.

[Dogs On Acid]

I don't dispute that man, and am not trying to disrespect or anything like that, sorry if I came off like I was. You are correct by amount percentage, but nutrient value wise, protein makes up 30% of spinach.

If mystery food A is 100g, and only 8 calories, 1g of carbs and 1g of protein, it would be composed of 1% protein, but it's nutritional value would be 50% protein. I was referring to the latter analysis in my argument, even though both are correct.

But by referring to the nutrients you are not referring to the Spinach itself, a plant that is composed by not only proteins, fats and carbohydrates, but also by water.

If you analysed a glass of water with 10 grams of protein powder in it, then by your standards water is 100% protein.

[xub3rn00dlex]

But by referring to the nutrients you are not referring to the Spinach itself, a plant that is composed by not only proteins, fats and carbohydrates, but also by water.

If you analysed a glass of water with 10 grams of protein powder in it, then by your standards water is 100% protein.

It is 100% protein, water has no nutritional value in the sense that it has negligible amounts of vitamins and minerals, or in the case of distilled water, 0 of both. It is absolutely necessary for survival, and I personally drink over a gallon a day.

[Rss]

Thanks for the help guys, this has helped me a lot! :) If you want, keep'em tips a-coming.

[xub3rn00dlex]

Thanks for the help guys, this has helped me a lot! :) If you want, keep'em tips a-coming.

Anything specific you might have questions on?

Eat a serving of peanuts ( or peanut butter ) if you ever get a little hungry, might help you make it to your next meal without being anything too big and unhealthy.

[Rss]

Anything specific you might have questions on?

Eat a serving of peanuts ( or peanut butter ) if you ever get a little hungry, might help you make it to your next meal without being anything too big and unhealthy.

Well, I do have a bad habit of snacking. Sometimes I eat apples or snack carrots (bite-sized ones) between meals, but I don't think that it is very ideal habit. Nuts would be good, but at least around here they are expensive as hell in grocery stores.

Also, I managed to secure some knotberries. Can you say "delicious"? :tt1:

[Dogs On Acid]

Well, I do have a bad habit of snacking. Sometimes I eat apples or snack carrots (bite-sized ones) between meals, but I don't think that it is very ideal habit. Nuts would be good, but at least around here they are expensive as hell in grocery stores.

Also, I managed to secure some knotberries. Can you say "delicious"? :tt1:

Well like I said it's good to eat many times a day, as long as it isn't shit food. If you are hungry between meals, drink a glass of water, and then down a piece of fruit or a vegetable like your carrot :lol:

Stay away from snacking cereal and pastries or fast foods and you're good homie.