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mad4miles



Joined: 20 Dec 2007
Total Posts: 1

PostPosted: Thu Dec 20, 2007 3:35 pm    Post subject: Help! I'm just picky. Reply with quote

Shauna,
I have a bit of a conundrum. I am posting my meal plan for the week and I need to know what I can do. I have a strong dislike for several foods included in my diet plan and I need to know what to substitute for them. I really dislike the following:
Tomatoes
Cheese
Nuts
Fruit (except most berries)
Beans
Ham
Peanut Butter
Additionally, my body seems extra sensitive to carbs. If I even look at a slice of bread (even 100% whole grain wheat) I think it jumps out of the bag and applies itself to my butt! Crying or Very sad
As you can see, this cuts a lot into the plan I have been given. What can I do? Thank you SO much for your help!
Mari

Breakfast
Grab & Go: Meal Replacement Bar

1 Kashi Go LEAN bar

8 oz water

280 calories


Lunch
Grab & Go: Luna Bar, Fruit & Yogurt

1 Luna Bar

6 oz non-fat light yogurt

1 small or ½ large banana

16 oz water

332 calories


Snack

1 snack pack of baby carrots (2 or 3 oz)

1 light string cheese

8 oz water

78 calories


Dinner
Bean Burrito and Summer Squash

Burrito:
1 La Tortilla Original Low-Carb Tortilla
1/3 C fat-free refried beans
¼ C light shredded cheddar cheese
2-4 tbsp salsa
¼ of an avocado, sliced

Squash:
1 C yellow and green summer squash sautéed with 1 tsp olive oil

16 oz water

335 calories


Snack

1 Jell-O Fat-Free Pudding Snack

8 oz water

100 calories



Friday December 21, 2007


Breakfast
Grab & Go: Meal Replacement Bar & Fruit

1 Power Bar Protein Plus bar

1 apple

8 oz water

341 calories


Lunch
Soup with Roll and Fruit

1 Fantastic Foods soup cup

1 whole grain dinner roll

1 orange

16 oz water

207 calories


Snack

Trail Mix

1 snack size of peanuts (1 oz)
1 mini snack pack of raisins (14 grams)

8 oz water

210 calories


Dinner
Greek Salad with Chicken

Combine:
2 C Romaine lettuce
½ C sliced red bell pepper
½ cucumber, sliced
1 sliced tomato
6 olives, sliced
¼ C feta cheese
3 oz sliced grilled chicken breast

Toss with 2 tbsp balsamic vinegar & 1 tsp olive oil.

16 oz water

402 calories


Snack

1 C fat-free sugar-free hot cocoa prepared with water

2 tbsp whipped topping

74 calories



Saturday December 22, 2007


Breakfast
On the Go: Meal Replacement Bar & Fruit

1 Slim Fast Meal-On-the-Go, Optima or High Protein Bar

1 nectarine

8 oz water

279 calories


Lunch
Frozen Entrée & Salad

Weight Watchers Smart Ones Entrée

1.5 C mixed greens with tomato and carrot 1 tbsp regular salad dressing

16 oz water

345 calories


Snack

1 fat-free Knudsen On the Go cottage cheese (4 oz or 1/2 cup)
1 small tomato, sliced or 5 cherry tomatoes
¼ of a cucumber, sliced

*season with pepper or lemon pepper*

2 Ry Krisp crackers

8 oz water

169 calories


Dinner
Shrimp & Veggie Pasta Toss

6 oz sautéed shrimp
½ C chopped green bell pepper
½ C chopped red bell pepper
¼ C sliced red onion
2 tsp olive oil
¾ C cooked penne pasta (try whole grain)
1 tbsp grated parmesan

Directions:
Sauté shrimp & veggies in olive oil; toss with pasta and top with parmesan.

16 oz water

430 calories


Snack

½ C raspberries

1 fat-free Knudsen On-the-Go cottage cheese (4 oz or 1/2 cup)

8 oz water

111 calories



Sunday December 23, 2007


Breakfast
Grab and Go: Meal Replacement Beverage

1 Kashi Go LEAN Shake

8 oz water

250 calories


Lunch
Ham Sandwich & Carrots

2 slices low-calorie whole grain bread (such as Oroweat Light)
2 oz lean ham
sliced tomato and lettuce (red or green leaf)
2 tsp light mayo
1 tsp mustard

12 baby carrots (bring from home or try 2 or 3 oz Snack Packs)

16 oz water

245 calories


Snack

1 apple, sliced

2 tbsp natural peanut butter

8 oz water

215 calories


Dinner
Out to Dinner: Applebee's

1 Weight Watchers Entrée from the Weight Watchers Menu

1 diet soda or unsweetened iced tea

16 oz water

210-440 calories


Snack

1 Silhouette Ice Cream Bar

8 oz water

100 calories



Monday December 24, 2007


Breakfast
Grab & Go: Meal Replacement Bar & Fruit

1 Clif bar

1 small banana or ½ large

8 oz water

302 calories


Lunch
PB&J, Fruit & Cottage Cheese

2 slices low-calorie bread (Oroweat Light)
1 tbsp natural peanut butter
2 tsp jam

1 fat-free Knudsen On-the-Go cottage cheese (4 oz or 1/2 cup)

1 small peach (pack with you)

16 oz water

371 calories


Snack

1 snack pack of baby carrots (2 or 3 oz)

1 orange

1 snack pack of nuts (1 oz)

8 oz water

259 calories


Dinner
Salmon over Arugula

4 oz baked salmon with fresh squeezed lemon and chopped dill

Directions:
Squeeze ½ lemon over salmon and sprinkle with fresh or dried dill. Cook salmon in aluminum foil at 350 degrees until fish flakes easily with a fork, about 15 minutes.

Serve over 4 cups of pre-cut, pre-washed arugula leaves or mixed greens of your choice.

Squeeze extra lemon over greens for extra flavor.

16 oz water

257 calories


Snack

1 Vanilla Soft Serve Ice Cream Cone (McDonalds, only while out)

8 oz water

150 calories



Tuesday December 25, 2007


Breakfast
Coffee Shop

1-16 oz non-fat latte

1 Luna Bar (bring favorite flavor!)

8 oz water

340 calories


Lunch
Turkey Sandwich & Fruit

2 slices low-calorie whole grain bread (Orowheat Light)
2 oz sliced turkey
1 tsp Dijon mustard
2 tsp light mayo
sliced tomato and lettuce leaves (red or green leaf)

1 apple

16 oz water

280 calories


Snack

½ C red grapes (12-15 grapes)

1 C ready-to-eat edamame in the pod (green soy beans)
8 oz water

182 calories


Dinner
Couscous Salad & Spinach

¾ C couscous salad

1 C spinach steamed with 1 tsp olive oil

Couscous Recipe:
Combine 2.5 C cooked whole wheat couscous with ½ C cubed, cooked chicken, ¼ C halved Greek olives, ½ C sliced sun-dried tomatoes (packed in water), ½ C cubed mozzarella and 1/3 C low-fat Italian salad dressing.

16 oz water

348 calories


Snack

1 fat-free Knudsen On-the-Go cottage cheese (4 oz or 1/2 cup)

1 C honeydew melon

8 oz water

143 calories



Wednesday December 26, 2007


Breakfast
Grab & Go: Snack Bar & Yogurt

1 Pria bar

6 oz non-fat light yogurt

8 oz water

210 calories


Lunch
Tuna Over Salad

1 2-3 oz can or vacuum packet of vacuum tuna (packed in water)
2 C mixed salad greens
5 cherry tomatoes
2 tbsp light salad dressing

4 Ry-Krisp crackers

16 oz water

277 calories


Snack

1 snack size microwave popcorn (94% fat-free)

1 light string cheese

8 oz water

141 calories


Dinner
Chicken Stir-Fry & Rice

Makes 2 servings-save half for tomorrow’s lunch!

6 oz chicken breast, cut into cubes
½ C broccoli florets
1 yellow bell pepper, sliced
1 C quartered zucchini
½ C chopped red onion
3 garlic cloves, minced or 1 tsp crushed garlic
1 tbsp sesame oil
2 tbsp lite soy sauce

½ C cooked brown rice - *Timesaver: Use Success Boil In The Bag Brown Rice. Each pack makes 2 C prepared rice in only 10 minutes!

Directions:
Warm oil in sauté pan. Add garlic, veggies and chicken cubes. Cook until veggies are still crisp and chicken is slightly browned but no longer pink inside. Add soy sauce and heat another 1-2 minutes. Serve with rice and enjoy!

16 oz water

408 calories


Snack

1 Fudgesicle

8 oz water

103 calories
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DietitianConsult
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Joined: 20 Jul 2004
Total Posts: 1989

PostPosted: Fri Dec 21, 2007 8:20 pm    Post subject: Reply with quote

Hi Mad4miles,

You do not have to follow the meal plans exactly, they are intended to give you calorie and portion controlled ideas. I recommend choosing meal ideas that sound good to you and leaving behind the ones that don't. If you have your own meal ideas that you want to run by me, feel free Very Happy

Substituting is also perfectly fine and expected since we do not all have the same tastes!

A very general way to think about meal planning is to include a balance of foods at each meal. Try including a fruit or vegetable, protein and whole grain or starchy veggie and a little healthy fat for flavor. For portioning, fill half your plate with fruits and/or veggies, 1/4 with lean protein and 1/4 with healthy carbs.

Carbs as a single food group won't make you gain weight, it is total calories that lead to weight gain. So, cutting back on all portions helps. If you find yourself hungry, it may be that you need to balance your meal better or up your calorie intake.

Here are some ideas for substitutions for the foods you listed:

--Tomatoes - any veggie will do (use equal amounts or more). Or, you can leave them out and add veggies elsewhere to your day.

--Cheese - increase portions of other foods in your meal such as adding 1-2 ounces of chicken, 1/2 cup brown rice or 1/2 cup beans. Or, try another source of dairy such as 8 ounces of nonfat milk or yogurt or 1/2 cup cottage cheese.

--Nuts - try adding healthy fats to other meals or the same meal such as avocado, ground flax or olive oil. Have you tried almond butter?

--Ham - substitute the same amount of any other lean meat such as turkey, roast beef, chiken or tuna.

--Beans - is there any particular kind of bean that you like? If so, sub that. If not, try using tofu or another lean meat.

--Fruit - stick with berries and add more veggies to your day.

I hope this helps and let me know if you have any questions!

Shauna

Meghan McCarron,MS,RD,LDN
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DL21Smith



Joined: 12 Dec 2007
Total Posts: 314

PostPosted: Sat Feb 02, 2008 2:16 am    Post subject: Rate my plate Reply with quote

Hello. This is the first time that written to ask you to rate my days meals. I really enjoyed all of the food that I ate today and was curious if I am on the right track.

Breakfast:
2- slices of turkey backon
2- Buckwheat Berry pancakes w/ flaxseed topped 1 TBS of sugar free strawberry jam.
1/4 cup liquid egg whites sprinkled with shredded cheese and made into an omelet. About 275 calories.

Morning Snack:
1/2 cup of reduced fat vanilla yogurt mixed with 1/2 cup of frozen peaches(thawed) and topped with a tiny handful of crushed Special K cereal.

Lunch:
A salad with 3 oz. (50 cals) grilled chicken strips, sprinkled with shredded cheese, a few croutons and 2 TBS of Low fat Itailan Dressing. 7- Quaker rice snacks(chocolate) and about 3/4 of an apple.

Afternoon snack:
A cup of coffee with splenda flavor blends(0 cals) and 100 calorie pack of Chips Ahoy.

7-10 Quaker rice snacks when I got home from work. I'm not too sure on the count here because my 2 yr old son grabbed a couple from me Wink

Dinner:
1- Van De Kamp fish fillet (120 cals)
1/2 tsp of mayo
1/2 serving of Green Giant Healthy Weight Veggies( sliced carrots, sugar snap peas, black beans and edamame. 85 cals)
1/2 cup of brown rice
A small salad with 1 TBS reduced fat Itailan dressing. (no cheese on this one Very Happy)

Thank you!

Dana

Don't think you can. KNOW YOU CAN!
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PostPosted: Mon Feb 04, 2008 1:18 am    Post subject: Reply with quote

Hi Dana,

Your meals look nice and balanced and healthy.

You do a good job with combining whole grains, lean protein and "color" (aka fruits and veggies).

If your Italian dressing is made with olive or canola oil, then you also have a nice source of healthy fat.

If you want to make your afternoon snack a little more substantial, you could add yogurt or a small handful of nuts.

The most important thing is that you enjoy your meals with eating healthy and it looks like you are doing just that!

~Shauna

Meghan McCarron,MS,RD,LDN
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wanttodo



Joined: 26 Jan 2008
Total Posts: 205

PostPosted: Sat Apr 19, 2008 10:00 pm    Post subject: what do you think of this -- so far today Reply with quote

around 9:15 had 2 eggs, wheat toast with butter, and coffee. EAT & PARK Restruant. Nothing from buffet. But I am not sure how "whole wheat" their wheat toast is. A tad bit of jelly on one quarter of toast and a little cream in the coffee.
Lunch time a little after 1:00 I had a ham, lettuce, and tomato sandwitch. It was a thick slice of hame. Light miracle whip on both sides of bread. Hot decaf tea with equal.
About 4:00 had 2 pieces of celery, one just salted and the other with some peanut butter on it.
About 5:30 Ham Sandwitch with tomato and cheese pieces. a veggie fest with half red paper. 2 large redishs and about 1/2 cup carrots. I love veggie dip, prob had about quarter cup of it. A cup of 1% Milk. Now if I just do not eat the rest of the day or keep it to something small, I think I did well. Let me know.


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PostPosted: Thu May 01, 2008 11:09 pm    Post subject: Reply with quote

Hi wanttodo,

It looks like you are off to a good start! A few recommendations:

--at breakfast, order butter on the side so you can apply sparingly and maybe ask for a side of fruit.
--at lunch, use whole wheat bread for the sandwich and add a piece of fruit, veggies or yogurt to round out the meal.
--nice job on adding those veggies at dinner! Keep the cheese to about an ounce and if you like veggie dip, try a low-fat recipe or brand.
--peanut butter and celery is a nice snack that includes healthy fats.

How are you feeling overall?

Shauna

Meghan McCarron,MS,RD,LDN
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mich8669



Joined: 05 Sep 2007
Total Posts: 8

PostPosted: Fri Jun 27, 2008 8:58 pm    Post subject: Fat grams Reply with quote

I am new to counting calories and I understand that nutritionally, we do need fat grams in our choices and I also understand the difference between the good and bad fats. My question is this: How many fat grams should we be looking at for a 1500 calorie day and what is the recommended ratio of good to bad within those parameters?



mich
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mich8669



Joined: 05 Sep 2007
Total Posts: 8

PostPosted: Fri Jun 27, 2008 9:27 pm    Post subject: Let's see how this works! Reply with quote

Okay, so I copied my dailt meal tracker and pasted it here. Please review and let me know what suggestions you would have for me. As for "dinner at margie's" - that was a visit with a friend and my one freebie meal for the week. I was able to stay focused on portion control, but the food itself was high in calories and of course, there were Q, but I'm still losing in spite of that choice! Anyway, please tell me your thoughts. Thanks so much!

DESCRIPTION Cals Fat g Carbs g Protein g
6/27/08 12:30 pm for Lunch:
Fav': my_1/2_salad...
299 19g 0g 0g
6/27/08 11:30 am a Snack:
Fav': apple...
65 0g 17g 0g
6/27/08 10:45 am for Morning Snack:
Fav': orange...
45 0g 0g 0g
6/27/08 06:00 am for :
Fav': cinnamon oatmeal...
270 7g 0g 0g
6/27/08 06:00 am for Breakfast:
Fav': morning_coffee...
83 6g 12g 1g
6/27/08 06:00 am for :
Fav': morning cottage cheese...
163 2g 0g 0g
Total For 6/27/2008 925 34g 29g 1g
6/26/08 06:00 pm for Dinner:
Fav': dinner_at_margies...
863 41g 0g 0g
6/26/08 12:30 pm for Lunch:
two beef tacos from jitbox...
320 8g 15g 5g
6/26/08 12:30 pm for Lunch:
grilled chicken strips from jitbox...
180 2g 3g 37g
6/26/08 11:15 am for Evening Snack:
Fav': apricots...
34 0g 0g 0g
6/26/08 06:15 am for Breakfast:
Fav': fruit_salad...
80 0g 20g 0g
Total For 6/26/2008 1477 51g 38g 42g
6/25/08 07:00 pm for Evening Snack:
Fav': banana...
90 0g 0g 0g
6/25/08 03:30 pm for :
Fav': salad with salmon...
372 16g 0g 0g
6/25/08 01:00 pm for :
Fav': string cheese...
85 6g 0g 0g
6/25/08 12:30 pm for Lunch:
Wild rice, cooked 1 cup, 164 grams, 166...
166 0g 0g 0g
6/25/08 12:30 pm for :
Fav': salmon...
196 11g 0g 0g
6/25/08 12:30 pm for :
Fav': grilled red onion...
132 11g 0g 0g
6/25/08 10:45 am a Snack:
Apricots, raw 1 apricot, 35 grams, 17 c...
17 0g 0g 0g
6/25/08 10:30 am for :
Fav': yogurt...
94 0g 0g 0g
6/25/08 06:00 am for Breakfast:
cottage cheese...
100 3g 0g 13g
6/25/08 06:00 am for Breakfast:
Fav': oatmeal...
61 0g 0g 0g
Total For 6/25/2008 1313 47g 0g 13g
6/24/08 07:00 pm for Evening Snack:
Fav': cheese_cake...
257 18g 0g 0g
6/24/08 06:30 pm for Dinner:
Fav': del_taco_veggie_burrito...
490 18g 69g 18g
6/24/08 12:00 pm for Lunch:
Fav': water...
0 0g 0g 0g
6/24/08 07:00 am for :
Fav': morning coffee...
84 6g 0g 0g
Total For 6/24/2008 831 42g 69g 18g
6/23/08 06:30 pm for Dinner:
Fav': hot_dog...
726 44g 0g 0g
6/23/08 06:30 pm for Dinner:
Fav': rice...
166 0g 0g 0g
6/23/08 06:30 pm for Dinner:
Baked beans, canned, no salt added 0.5 ...
133 0g 0g 0g
6/23/08 06:30 pm for Dinner:
Fav': hot_dog_toppings...
32 2g 0g 0g
6/23/08 12:00 pm for Lunch:
Fav': mcd's_salad_no_chx...
94 4g 0g 0g
6/23/08 10:45 am for :
Fav': apricot...
17 0g 0g 0g
6/23/08 10:30 am a Snack:
Fav': banana...
36 1g 6g 1g
And a morning coffee that wouldn’t copy 84 6g 0g 0g



mich
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PostPosted: Mon Jun 30, 2008 5:07 pm    Post subject: Reply with quote

Hi there,

To address your first question about fat:

Aim for less than 30% of your total calories from fat. For a 1,500 calorie diet, this is equal to 50 g fat. Less than 7% of your calories should come from saturated fat (12 g). The remainder should come from healthier fats. Keep trans fat as close to 0 g as possible.

It hard to read your entries from your tracker. Maybe you could post one day without copying? It looks like you are choosing healthy foods and keeping less healthier foods to a minimum. Make sure to balance your meals with healthy carbs, protein and some color (aka fruit or veggies).

One "splurge" won't make or break your progress for the week - as long as you keep it occasional Very Happy . It sounds like you are being very conscious!

If you can post just a day with portions and descriptions for me, that would help me better evaluate your diet and give you more specific advice.

Thanks!

Shauna

Meghan McCarron,MS,RD,LDN
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mich8669



Joined: 05 Sep 2007
Total Posts: 8

PostPosted: Mon Jun 30, 2008 6:21 pm    Post subject: Thanks so much! Reply with quote

Sorry for the cut & paste. Here's a typical weekday for me:

6am: 1 dry cup of oatmeal, cooked with a 1/2 tbls I can't believe it's not butter, tsp splenda, dash cinnamon - 3/4 cup 1% cottage cheese - morning coffee with 1 tsp coffee mate flavored creamer

10am: apple or orange or banana, sometimes I'll have two pieces of fruit

noonish: big salad - spring mix lettuce, 5-7 cut up baby carrots, 2 sliced baby cucmbers, one thin slice of red onion, 3/4 cup grape tomatoes, sprinkled with garlic powder, splash (appr. 1/2 tbls) each of olive oil and red wine vinegar - occasionally I will cruble about 1/2 cup of walnuts on top if I plan to have a running dinner (between jobs, on the go)

3pm: one or two pieces of fruit, again

Somewhere in the neighborhood of 5:30-6:30, I eat dinner. This is the wild card because I work three jobs as a single mom, so it's frequently on the go. Because one of my jobs requires that I be in the water, then I may have a can of Healthy Choice soup (us. 200 calories) at about 4 or 4:30, then a piece of fruit or two around 7. Sometimes it is whatever my 7-year-old chooses - a hot dog, corn dog, chicken nuggets, canned clam chowder or tomato soup with sandwiches. When I have more time, then we will share a large boneless, skinless chicken breast, usually baked or grilled with a steamed vegetable or two, baked small red potato or long grain brown & wild rice steamed in fat free canned chicken broth. Rarely do we eat out.

I have noticed that since I hit age 35, it takes actual real effort to lose weight and that is quite foreign to me!

I appreciate your feedback!

Thanks so much,
Michelle



mich
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PostPosted: Mon Jun 30, 2008 10:26 pm    Post subject: Reply with quote

Hi Michelle,

Thanks! Wow, you are a busy lady!

You are eating regularly which is great (especially with a busy schedule) and your intake of fruits and veggies looks wonderful!

A few suggestions...

--round out your snacks with a source of protein or healthy fat. Instead of having two pieces of fruit, maybe try 1 with a piece of low-fat string cheese, light yogurt or a handful of almonds. The combo will hold you over longer than fruit only. So, maybe have a piece of fruit with your snacks and dinner.

--you could add a little bit of protein to your salad to help satiate longer as well. Try adding some fiber-rich beans or an ounce or two of lean meat.

--your dinner when you have more time looks very healthy and well balanced. Some ideas for other quick grab-n-go dinners:

--peanut butter and jelly on whole wheat with yogurt and fruit
--can of low-fat, lower sodium soup with baby carrots and whole wheat crackers
--hummus and cut-up veggies with a whole wheat pita bread and string cheese
--try veggie dogs or soy chicken nuggets - they are lower in fat and your son probably won't even notice! You can even buy whole wheat hot dog and hamburger buns. Keep pre-cut veggies on hand or frozen veggies that you can steam right in the package.
--low-fat tuna kits
--frozen meals such as Lean Cuisine with extra veggies or fruit on the side
--low-fat frozen burritos such as Amy's or CedarLane with pre-cut salad on the side

It looks like you are off to a great start though. Give yourself time to see changes and know that your healthier way of eating will pay off in more ways than one Very Happy

Shauna

Meghan McCarron,MS,RD,LDN
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LStafford



Joined: 01 Jun 2008
Total Posts: 1

PostPosted: Tue Jul 01, 2008 1:54 am    Post subject: Please review my diet today Reply with quote

Please review my diet. Note: I did a run/walk this morning about 2.7 miles. I will probably run 3.1 tomorrow, my normal run.

total Calories:1229. Total fat 41.

Breakfast - 1 slice whole wheat toast with peanut butter. Large glass milk

Lunch: Ruby Tuesday chicken salad, garlic toast, ice tea. (ate about 3/4 of salad).

Snacks:
Jelly Beans Sad
Cottage cheese
Strawberries

olives

Dinner:
Venison "french dip", with whole wheat roll, Small serving roasted vegetable.s Large fresh tomato with vinegar/oil.

Im kind of hungry now, so i might have another glass of milk or some hummus and crackers.

for the past 3 weeks, I've been eating fairly healthy - not always as good as today, but close - and exercising 4-6 days a week - mixing it up between running, biking, rollerblading and weight lifting. I thought I lost about 2 pounds, but today the scale says the SAME as it did about 3 weeks ago. I weigh myself the same time of day every time. I'm a little frustrated. Is it possible that i'm gaining muscle and losing fat, or is that what people say to make you feel better when you don't lose weight?
I'm only about 8 pounds overweight (but that's a lot on my small frame, 5'3" body).

thanks in advance
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PostPosted: Tue Jul 01, 2008 8:16 pm    Post subject: Reply with quote

Hi Lstafford,

Nice job on the healthy changes over the past 3 weeks, rest assured, they should pay off Very Happy

It is certainly possible that your body composition changed - the way to tell is by measuring your body fat, measuring or by gauging how your clothes fit. Even if you weight has been stable, try not to get discouraged. When you are smaller and have less weight to lose, weight loss can be slower.

Try to be fairly consistent from day to day with your intake, tracking is a great way to monitor your eating habits and make necessary changes.

You are choosing healthy foods overall. Here are some recommendations:

--at breakfast - maybe add some fruit and try 8 ounces of low-fat or non-fat milk.

--when ordering salads out, consider the following: always ask for dressing on the side and order a lower-fat dressing if you can; choose grilled chicken over "crispy" and watch out for other high fat items such as cheese, bacon, etc. Salads from restaurants can actually be high calorie, high fat, so check out the companies website if possible for nutrition information.

--cottage cheese and fruit is a great healthy carb-protein combo that makes for a satisfying snack.

--dinner looks great - you have a balance of whole grains, lean meat and veggies

--if you are hungry, it is okay to add another snack. It is important to listen to your body and it may be that you simply need a little more fuel, especially since you are eating regularly and balanced.

--A little sweet treat here and there is perfectly fine - stick to handful of jelly beans to satisfy that sweet tooth!

Please keep me posted on your progress!

Shauna

Meghan McCarron,MS,RD,LDN
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stown



Joined: 26 Jul 2007
Total Posts: 296

PostPosted: Thu Jun 04, 2009 2:02 am    Post subject: Reply with quote

I know this wasn't my best meal day but I still feel I did pretty good. Lots of starches. Could there be a reason I'm including too many starches? Is my body craving this for a reason? Maybe it's just the full feeling.

Please tell me what you think of my plates.

Thanks,
Sandy

Meals today:

Breakfast - 1 egg, skillet potatoes with onions, water

Lunch - sweet potato, green beans, baked chicken, lemonade

Dinner - homemade soup with carrots, corn, potatoes, peppers, chicken, water
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PostPosted: Mon Jun 08, 2009 12:33 pm    Post subject: Reply with quote

Hi Sandy,

It doesn’t look like you’re consuming too many starches. They’re in the form of vegetables, primarily, which is a great thing to include in your diet.
It looks like your intake is very low each day, and seems to be lacking things like fruit, whole grains (bread, whole wheat pasta, brown rice) and low fat dairy (or a dairy replacement). Missing out on these categories of food is going to cause you to miss out on a lot of necessary nutrients.

• What about adding a serving of fruit to breakfast and having your egg on a slice of light whole wheat toast.
• You can snack on a light yogurt or string cheese mid morning.
• Add a piece of fresh fruit to lunch in place of the lemonade.
• For your afternoon snack, have some whole grain crackers (like Triscuits) with some fresh fruit or hummus.
• For dinner, have your soup with a whole wheat roll and some added protein like beans or diced chicken.
This will ensure you are meeting more of your nutrient needs. What is your calorie intake each day?
I hope this helps!
Dietitian Janel

Meghan McCarron,MS,RD,LDN
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