Welcome guest, is this your first visit? Click the "Create Account" button now to join.

To disable ads, please log-in.

Shop at TeamEstrogen.com for women's cycling apparel.

Page 1 of 2 12 LastLast
Results 1 to 15 of 19
  1. #1
    Join Date
    May 2005
    Location
    Oregon
    Posts
    115

    So just what is a healthy diet?

    To disable ads, please log-in.

    Or more aptly, more stuff my mama never taught me...

    Now that camp is over, I once again have full control over my own diet. I lost weight and gained some muscle over the summer and I would like to continue on that trend. I've been looking through the forum and through google, but all the information on google is either vague or contradictory. Here I've found lotsa info for what to eat *while* riding and right before and after (my tummy thanks you all greatly for it too!), but now I'd like to fill in the gaps.

    I've mostly been trying to eat what I consider to be "whole" foods. My definition includes eggs, veggies, fruit, cheese, yogurt...pretty much just non-convenience items. I've been experimentling with "healthy" foods like hummus (yum!) and kefir (lil sketchy on that one) and I've even learned how to make my own pita crisps, but I'm a little stuck. I'm scared of things that are too spendy or sound too complicated and I have absolutely no clue about portion control. For a while before camp I had been simply giving myself half my normal portion and filling the rest of my plate with fruits and veggies, but I'm sure there are better methods than that.

    I'm not into cottage cheese or salad (unless it's fruit salad), but I'm quite happy to munch on all the "traditional" veggies and fruits and I like to cook as long as it doesn't take *too* long...

    Anyone have any website, book, etc recommendations for places to get menus or meals from? I'm good at ferreting out recipes on places like allrecipes and Recipe Source but I'm bad at evaluating healthfulness and combining things into meals or into a daily allotment.

    TIA!

  2. #2
    Join Date
    Sep 2004
    Location
    Albuquerque, NM
    Posts
    3,099
    don't have any recipes and I hate to cook too. If I can't throw it in the oven and forget about it or pop it in the microwave - it don't happen!

    That being said here is what I've been eating for the past 3 yrs and have felt ever so much better for it - I've also lost 51 lbs in that time and I can't even tell you how much body fat. I only eat 3x a day coz I don't have between meal hungries (specially since I resolved my whole gluten issue) and every meal is a protein, a veggie, a grain and a fruit. Even breakfast. For whatever reason I want something to munch on about 8:30 at night so I eat an apple, or rice cakes with PB, or pineapple rings....that's it. As for portions on the grain, 1/3-1/2 cup cooked per meal.
    Life should NOT be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in sideways, champagne in one hand, strawberries in the other, body thoroughly used up, totally worn out and screaming: "Yeah Baby! What a Ride!"

  3. #3
    Join Date
    Jun 2005
    Posts
    160
    For portion control I would recomend a food scale ($25 at target)

    After weighing EVERYTHING for about 6 months, I can now eyeball portions almost perfectly! It's a huge help when you're out to eat.

  4. #4
    Join Date
    May 2005
    Location
    Oregon
    Posts
    115
    Unfortunately, my budget won't allow for a food scale quite yet. I do like the suggestion of eating an item from each of the food groups for every meal, although I'm not sure how to figure a serving of veggies for breakfast?

    Are there any good, free on-line trackers?

  5. #5
    Join Date
    Jun 2005
    Posts
    160
    I use the free online version of fitday, it's a great tool, but it only works if you're accurate with portion sizes. You also have to add sleep as an activity, it assumes you're awake 24/7 otherwise which gives you a crazy calorie burn.

  6. #6
    Join Date
    Feb 2005
    Location
    Virginia
    Posts
    314
    when it comes to losing weight and riding, I can't do it! I can ride 90-100 miles a week and gain weight I did try on a pair of pants that last time I wore were snug, they were still a little snug not as bad, but the legs were tight! Hopefully the 4 lbs. I gained are water or muscle.

    I have almost quit eating meat, I do have 1-2 Coke's a day, which I am cutting out, but when it comes to most veggies, eat all you want! they have very little calories and lots of good vitamins, as long as they are raw or prepared w/o a lot of oil, etc. I find that 2 big bowls of salad work for me, with a little protein for dinner, and some fruit later or a fruit popsicle.

    Again, I haven't lost weight, I seem to have to add running into my schedule to keep my weight down.

    I eat about 5 times a day and while I am doing a long ride, I try to stick to natural foods but most don't quite a rumbling tummy, I eat p.b. crackers and granola bars - sugar I know, but they stop the hungry pains. I don't know where else to cut back to lose weight, this has always been a problem for me, sure wish I could afford a trip or two to a nutritionist.

    Good luck
    ******************************
    LIFE IS GOOD

  7. #7
    Join Date
    May 2005
    Location
    Oregon
    Posts
    115
    Yeah, my body is used to constant snacking as well. I figured from only having three squares a day all summer at camp that I would be able to tolerate it now with maybe just an afternoon snackie. Yesterday's meals looked like:

    B: cup of yogurt (lowfat)
    S: handful of berries
    L: granola (full bowl) with 1% milk and fresh rasberries
    D: Yakisoba noodles with lean pork, fresh sugar peas and infant carrots

    And of course couple all this with plenty of water! Sounded healthy to me, but I was starving all day even though according to the box I ate 2-3 servings of granola and the noodle packet (our local Winco sells fresh stirfry noodles in the veggie section, much healthier and tastier than ramen) informs me that it was also two servings (and that was before all of my additions!)

    I'm going food shopping today, so I'm picking up more whole grain bread since I'm note sure if there's enough carbs from that kind of menu. Most of the dinners I make feature either pasta, potatoes or rice though. The cooks gave me a ten pound bag of instant brown rice to schlepp home, so I guess I'm now making the switch! I'm sure some of the nutrition is lost in the conversion process (which is why I *never* bought that kind of white rice), but I'm sure it's probably still somewhat healthy and I couldn't beat the price!

    Right now I've been snacking on fresh berries since I made it to the farmer's market this weekend, but I generally snack on tortillas with hummus or make them into nachos (just chips and cheese for me!) for a heavy snack/light meal. I buy the healthiest of the brands that come in economy sizing so that I can afford whole wheat tortillas for making quesadillas (just like my nachos, these are just cheese and tortilla, no sour cream or anything added) or bean and turkey burritos. I haven't determined if my love of hard cheese is compatible with a healthy diet, but I've cut back substantially just in case.

  8. #8
    Join Date
    May 2005
    Location
    Boston, MA
    Posts
    79
    You could also check out Nancy Clark's sport nutrition book. My library had it so I read it before I bought my own copy.

  9. #9
    Join Date
    Jun 2005
    Location
    Portland, OR
    Posts
    1,253
    roughingit, all of the foods you listed look wonderfully healthy, but I don't see very much protein there. If you're not into meat, you may want to look at consuming more nuts, legumes and soy protein (though... in moderation, go easy on the soy).

    I use the pay-for online calorie tracking at Calorie King. I had been using their free database for years to look up the values of various food items when I was journalling calories manually, but eventually doing it by hand became so cumbersome that I, uh, just stopped. And gained weight. It's a nice interface and was only about $30 for a year, pretty reasonable IMO.

  10. #10
    Join Date
    Aug 2001
    Location
    Ottawa, Ontario, Canada
    Posts
    719

    serving sizes

    there are some good guidelines out there for serving sizes:

    a serving of meat (chicken, steak etc) is a deck of cards or the size of your palm.

    cheese is your thumb (or a pair of dice)

    most fruit is a tennis ball

    rice and pastas are about 3/4 of a cup. (COOKED!)

    most bagels are 2-3 servings of grains, a full pita is two servings.
    "The greater the obstacle, the more glory in overcoming it."-Moliere

    "Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time." -Thomas A. Edison



    Shorty's Adventure - Blog

  11. #11
    Join Date
    May 2005
    Posts
    54
    I have to throw a shout out for Cooking Light magazine. Lots of good healthy recipes and a really nice variety of cultures represented (I love thai food and they've had some wonderful noodle dishes). I make many, many meals using their recipes (quite a few available online on their website too) and they're flexible enough to swap out ingredients you don't care for.

    Healthy cooking AND portion control are the keys to healthy diet ... at least thats what works for me.

  12. #12
    Join Date
    May 2005
    Location
    Oregon
    Posts
    115
    I've been trying to eat more meat than I had in the past, especially the red stuff since I have low iron. My biggest thing is remembering to put in the fridge to defrost it the night before, since I find the microwave where I'm living doesn't do that very well. For some reason I was thinking the cheese and yogurt were ok-ish sources of protein? Guess I'll go look them up

    Hmmm....my servings of cheese look more like what my serving of meat should look like....

    I'll have to take a peek and see if my library has that mag, if the recipes aren't too fancified it sounds good!

  13. #13
    Join Date
    Sep 2004
    Location
    Albuquerque, NM
    Posts
    3,099
    Quote Originally Posted by Cristina
    What do you mean by portion control ? I've always heard that we should smaller portions but I didn't figure out what is the optimum potion for me ? How do you do it ladies ?

    I don't!
    Life should NOT be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in sideways, champagne in one hand, strawberries in the other, body thoroughly used up, totally worn out and screaming: "Yeah Baby! What a Ride!"

  14. #14
    Join Date
    Aug 2003
    Location
    Bendemonium
    Posts
    9,684
    You could start with the USDA.

    http://www.mypyramid.gov/mypyramid/index.aspx
    Frends know gud humors when dey is hear it. ~ Da Crockydiles of ZZE.

  15. #15
    Join Date
    Jul 2005
    Posts
    36

    What I've been doing...

    I am trying to lose weight and also eat better. I work a desk job, commute in my car 40 minutes to work and back. So there's a lot of sitting.

    For 22 days now. I have tracked my eating, exercise and fluid intake via a little program called Diet & Exercise Assistant. It's a program for those who have Palm PDAs or PocketPC.

    It allows me to follow calories, carbs, fats, s.fats, protein and fiber. It has been quite illuminating seeing what I was eating and where I was really deficient.

    To add accountability to my efforts, I make a post on my blog each night.

    For me, I've found having some cottage cheese, fruit in the morning along with a low sodium V8 is working.

    I then have a snack, either a granola bar, fruit, or some veggies and hummus.

    For lunch, I could not feel full from Lean Cuisines. So I usually get some sort of pasta dish, or home made stir fry with tofu or chicken. I also try to make lunch one of my bigger meals for the day.

    In the afternoon I have another snack. I have Wasa Fiber crackers, because I was having a deficiency in fiber. With some Lite Laughing Cow Cheese.

    For dinner, it's a wide range. I've been having soups, salad, turkey burgers, stir fry, salmon, and lots of veggies.

    The biggest things I've noticed is my digestion has gotten a lot better. And I no longer have the afternoon slump of almost falling asleep around 2:00-3:00.

    Good luck with your efforts at eating healthier.
    do or do not, there is no try - yoda
    note to self: repeat everyday 20 times

 

 

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •