Oh how do I love salad! It's one of the only things that makes a lunch actually makes me feel full and satisfied!
Wendy's tips for eating healthy:
1. Leave the chips and cakes at the store. When you get hungry mid-morning, there's nothing wrong with having a small lunch at 10:30 and then another lunch at 1:00 and then another lunch at 3:30.
2. Leave the ice cream at the store. When you're hankering for something sweet, reach for an apple! They are so sweet, crisp, and juicy!
3. Thirsty? Drink some water, duh! If you don't like the taste of plain, filtered water, there is something wrong with you and you need to get over it.
4. If you are really hungry and your only/fastest option is the nearest Burger King, then don't get fries and don't get a soda, instead: get both a burger and a chicken sandwich and a cup of water. Then, don't let it happen again by packing 4 granola bars in your purse/bag for the next eating emergency and think ahead before you leave anywhere and pack a sandwich and apple if you anticipate hunger.
5. Never go to any Olive Garden, TGIF Fridays, etc. unless you're celebrating something (3 times a year) and feel free to eat anything you want: just drink only water and don't get a dessert.
6. Go to the grocery store 2 times a week to ensure a continuous supply of fresh lettuce and bananas.
7 comments:
That looks a lot better than the lunch I usually have. I am taking a salad to school most days but it doesn't look as fresh after being in the refridgerator all day.
I agree, your salad does look good...however your sandwich has too many calories for a non breastfeeding person to eat in one sitting, especially if they are trying to eat 6 small meals a day....it would be even healthier with out the processed lunchmeat, cheese, and mayo, and I'm not sure what kind of bread you used, but you have to be careful to choose bread that is high in fiber and doesn't add extra sugar or fat. High fructose corn syrup is a common ingredient found in most breads but it is really bad for you. I love water too, but I also love making smoothies with fruit, milk and greek yogurt as a meal substitute....lots of protein and vitamins there....if you are strict in your everyday meals, then the occasional meal out isn't a big deal, and you can still order dessert. In fact, you have to alternate low, medium, and high calorie days in order to keep your metabolism at 100%. You simply add or subtract carbs, but keep your fruits, veggies and protein the same. You just make sure that your "cheat" meals/treats fall on a high calorie day. You can follow this plan while breastfeeding too, to avoid gaining to much extra weight....just adjust the number of calories consumed. For a non breastfeeding person it should be 1700 to 1900 calories a day....if you are breastfeeding it should be 2400 to 2600 a day....I agree it's good to keep healthy snacks in the car, but when you have more than 1 child, sometimes you can't plan ahead as well.....if your child is eating healthy at home then it shouldn't be a problem to eat fast food every once in a while as a treat.
My favorite bread is the 100% whole wheat Wonderbread. It's the tastiest ever! And yes, It has high-fructose corn syrup, yum! I think that it, as well as other types of sugar, is only bad in large quantities. Though, producers tend to use large quantities of it in order to make highly salted/preserved foods/drink taste good. After looking, the sandwich has about 450 calories and I have 1-2 of those each day. I think that my raw vegetables give me enough fiber. For our dinners, we eat a lot of relatively light things like catfish, rice, pasta, and broccoli soup with hardly anything creamy, cheesy, or meaty in them. Oh and, for snacking, I love cracking and eating fresh nuts from the store, when they're available. yummmm.
Unfortunately, HFCS is found in many more foods than people realize.....it's in condiments, salad dressings, even peanut butter and jelly, juices, cereals, crackers, breads, granola bars and the like, baked goods like cakes, doughnuts etc, but even frozen waffles, stovetop stuffing etc has it.....it's in cold medicines, yogurt, cottage cheese, canned foods like pickles, baked beans, applesauce, and of course anything sweet. I find that I have to read the labels on everything I buy to make sure it doesn't have extra sugar added, whether it be HFCS, or regular sugar/salt. Your best bet is to eat only fresh or frozen fruits and veggies, and unprocessed meats and to make your baked goods from scratch.....it sounds like you eat relatively healthy, but you have to make sure you eat at least as much protein as you do carbs if not more. Carbs and veggies are healthy, but if you aren't active enough to use all the carbs up, it ends up turning into fat. These are lessons I learned after it was too late....I am very healthy but overweight, and until 6 months ago I ate like you. It took a year, a personal trainer and a dietician to figure out what the problem was. Just trying to pass on info that I wish I had had when I was a new mom.....
P.S. HFCS is bad because it causes fat to be stored in a way that it's extremely hard to lose, and the more of it you consume, the less likely you are to be able to lose it even if you are on a strict diet and exercise program.
P.P.S. Whether or not you are getting enough fiber from your fruit/veggies you should still get a bread that has 15-20% fiber per slice thus ensuring that you are actually getting 100% whole grains, not just a white flour bread with a small amount of whole grain in it which has little nutritional value....more fiber equals more actual food and not just empty calories....
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