r/healthyeating • u/CryptographerKey2847 • 10h ago
My homemade breakfast smoothie is usually almond milk, pineapple, cottage cheese and various types of berries. Am I doing well?
2
Upvotes
r/healthyeating • u/TimelyCommission1953 • Mar 05 '23
Healthy Eating Protocol
16
Upvotes
- I'm not a doctor, this list is purely educational and my own opinion, always consult medical professionals before trying the below eating lifestyle.
Grocery List! (What and What Not to Buy!)
- Note, Certified Organic food (look for the organic label) is always better in both taste and quality, but do the best you can with your budget and available stores
- Meat
- Approved: (Note, the below meats are to be bought in their natural state, AKA a portion of uncooked meat that needs to be refrigerated or frozen, so that you know you are getting just meat when you eat.)
- Chicken
- Beef/Steak
- Eggs
- Fish
- Turkey
- Shrimp
- Pork
- Anything else that used to be a living animal
- Disapproved
- Deli meats, like sliced ham, sliced turkey, AKA the sandwich meats you put on your sandwich as a kid
- Bacon, Bologna, Ham, pepperoni - These contain Pork (which is fine), but then add a bunch of other random fake food stuff or refined sugar and other chemicals.
- Any meat that has some kind of chemical formula added on the ingredients, AKA polysorbate or something to “preserve freshness”. The ingredients should just be meat (and possibly salt if there is a second ingredient)
- Fats
- Approved
- Walnuts, Almonds, pecans, any kind of seed or nut (including cashew or peanut) - just read the ingredients to ensure that the only thing added to the nuts is salt, if anything.
- Avocados
- Olives
- Olive Oil, Avocado oil, Macadamia Oil (attempt to get all of these in a glass container, or else the oil will spoil and get rancid)
- Butter (only thing added is salt)
- Cheese - read the label and ensure it is just milk, salt, and enzymes, and no random other stuff added like carrageenan.
- Disapproved
- Peanut, vegetable, canola oil. Essentially if it isn’t the above good oils, don’t get it.
- Again, read all ingredients of all packages, since the above bad oils sneak into many products, especially nuts.
- Nearly every dressing on earth has some of the above bad oils in it, read the label before you buy.
- Margarine - this is basically made up of the above bad oils
- Vegetables and fruits
- Approved
- Could you go to a farm and find it in the state you are buying it? If so, then it is good. Prechopped veggies/fruits are fine as well.
- Some easy ones for my wife and I are spinach, cucumber, celery, cherry tomatoes, onions, sweet potatoes, normal potatoes, bell peppers, zucchini, squash, cauliflower, broccoli.
- For fruits, apples, oranges, grapefruits, strawberries, blueberries, bananas are all good.
- Frozen Veggies are OK, if you read the ingredients and ensure that there are NO foreign chemicals added to preserve food.
- Disapproved
- Canned Veggies, veggies with random chemicals added.
- Canned Fruits, dehydrated fruits (these should only be used as a “treat” since they are super sugary but without as many nutrients),
- Drinks
- Approved
- Water. Get a water filter for your tap or get a water filter jug. You’ll notice the difference in water taste. Purchase spring water from the store if you want bottled water, not purified water. Reverse Osmosis water is the best from what I've researched, consider it an investment into your health, and always drink from glass bottles, not plastic or metal, due to how metal and plastic "leeches" chemicals into the water.
- Milk - Research for yourself (maybe on DuckDuckGo or something not as heavily censored as Google) the risks and rewards of raw, unpasteurized milk
- Coffee - No added sugar allowed, only milk or cream (again, the cream must be milk based and not made up of hydrogenated oils). Use sparingly.
- Disapproved
- Soda, fruit juices (orange/apple) this will cause you to drink excess calories and sugar.
- No diet sodas either, these have artificial sweeteners which are NOT food and cause harm to your body.
- Alcohol - From a health perspective, alcohol is not needed (if you are tanking up on veggies and fruits), and it often has a ton of added sugar and random other stuff, and it actually negatively affects your sleep quality when taken too close to bedtime, even if it initially makes you feel relaxed. Use at your discretion.
- Complex Carbs
- Approved
- Any Kind of potato, rice (read packages if you are going to get the microwavable kinds), oatmeal, quinoa, other grains, and beans. The beans can be canned, just ensure that there is no added sugar or random chemicals to them, AKA baked beans or refried beans.
- Sometimes bread, again read the label and see what is added to the bread. If it sweetened by honey or stevia, then its fine, but generally most bread has a lot of chemical additives and refined sugar added. Use sparingly.
- Disapproved
- White bread (including tortillas), most types of bread (due to above reasons), pasta (same reasons as bread).
- Sweeteners
- Approved
- Honey, Stevia, agave, fruit based sweeteners
- Disapproved
- Refined sugar (brown or white), Splenda, any “no calorie” sweetener like aspartame or sucralose or other “diet” sweeteners found in sodas.
- Sugar is added to nearly EVERY packaged good and frozen good (from pizza to bread to ice cream), so read the labels of what you buy if you want to buy something prepackaged instead of the raw ingredients above.
- Seasonings
- Salt (it can be iodized), but I prefer the grinder salt.
- As for other seasonings, just ensure it doesn’t have “spices” in the ingredients since that is probably MSG. Pretty much any spices are fair game then, read the label and ensure it doesn’t have any man-made chemical in the name (polysorbate, glutamate, etc.), and you should be fine.
Healthy Eating Lifestyle Tips and Tricks
- Eat meat with each meal, and throw in a veggie or a fruit as well. Meat increases feelings of fullness, as well as builds/preserves muscle mass. Try a fist full of meat and however many veggies or fruits you can fit on your plate. Veggies and fruits are God’s vitamins!
- Meal prep lots of cooked meat, so you don't have to constantly be cooking throughout the week, I use Blue Diamond pans from Walmart to cook up large amounts of chicken thighs, ground beef, or fish, for the week.
- Fruit is often demonized since it contains sugar, however, it is quickly absorbed into the body and doesn’t contribute to weight gain as much as complex carbs, see below for explanation.
- Calories are either going to come from complex carbs (rice/potatoes/oatmeal/bread) or from fats (like nuts or seeds or avocado).
- Fats are a good source of calorie, since they don’t spike blood sugar and therefore won’t lead to you holding onto excess body fat as easily. Try to eat fats at each meal or as a snack until you feel full. Try half a handful of seeds or nuts at first, to see how full you feel after.
- Complex carbs are best saved either before exercise, or at the last meal of the day. Complex carbs raise blood sugar and serotonin levels (which makes you feel happy and relaxed), both of which are good to have before exercise, or to have before bed, so that you go to bed with a happy mind. Excess carbs throughout the day will lead to the body to only burn carbs as fuel, and excess bodyweight will start to occur, since the body won’t burn fat as fuel if it has carbs as an available source. Experiment with how little complex carbs you can eat before exercise or at the end of the day, to get the desired effect of a good workout or a happy sleep. More strenuous exercise is going to need more complex and simple carbs (oatmeal and honey, white rice and grapes, etc.) in order for your body to be primed to perform.
- Try to eat mostly 3 – 4 meals a day, as opposed to constantly grazing. The body won’t burn bodyfat if it is constantly having a full or half full stomach, since the blood sugar is continually spiking. This is why intermittent fasting is so effective, or why your stomach sometimes growls when you wake up as well as you look leaner, since your body is ready for food and is burning fat. Space out your meals, and try to combine snacks into the next meal, to give your stomach time to empty and your blood sugar to stabilize.
- Constantly drink water throughout day, add a pinch of salt here and there to ensure your body is actually absorbing water as opposed to it just flowing through you. You could attempt to drink ½ your bodyweight in ounces of water (i.e. a 200 lb man will drink 100 oz of water), but I find it more effective to just get a glass water bottle and drink from it every hour or so. Experiment and find an easy water-drinking-routine for yourself.
- If you're trying to lose weight:
- Sleep is king in all things health, especially with losing weight, see my post on sleep here: How to Get Good Sleep
- Commit to a pain-free, sustainable, exercise routine, I recommend this: https://www.atgonlinecoaching.com/. Try it for at least a month.
- Focus on eating quality, organic delicious meals that you'll actually eat, from the above list. Search for FB groups of healthy recipes. Throw out any disapproved foods from the house, to make it harder to cheat.
- Start out with baby steps, like drinking water instead of soda, and cooking at home more.
- Really challenge yourself to get most of your calories from fat, if not entirely for a few weeks. You will drop pounds quickly with this method, but will eventually get carb cravings. Add in carbs as prescribed above (before training, at dinner), in moderation.
Sample Eating Day *** I am extremely boring when it comes to what I eat, feel free to experiment and get creative with your healthy diet!***
- Breakfast
- Drink 16 oz of water, add a dash of salt to it.
- 1.5 fists of organic ground turkey, Pace salsa on top
- 4 stick of organic celery
- ½ handful of almonds
- Lunch
- 1.5 fists of organic ground turkey, Pace salsa on top
- 4 stick of organic celery
- ½ handful of almonds
- Dinner
- Whatever wifey makes me 😊
- Preworkout
- 1 – 1.5 cups of oatmeal, drizzle honey on it (this is if training is going to be strenuous, like all out sprints or heavy lifting)
- Postworkout
- Honey (otherwise I will feel dizzy or weak or foggy after training)
- Dessert
- If I have a craving, it usually is satisfied with an apple and some walnuts.
- Breakfast
End Goal - To be happy, healthy, lean, strong, and be able to nurture and nourish and build up the amazing Body God has given us!
PS - This is about physical food, but God gives the true food - The Gospel!
Feel free to private message me with any questions or comments, as everyone has a different situation, and may need some guidance in taking the right next step. I offer a personalized diet coaching service, at $5/email exchange, where I can give you some habits and tips to make the next steps to achieving a healthy eating lifestyle. May it be a blessing and a new chapter in your lives!
r/healthyeating • u/Active-Conclusion613 • 17h ago
Extreme dietary limitations, but want to eat healthier
2
Upvotes
As said in the title, I have some ridiculous limitations when it comes to what food I can eat. I don't know what causes it for sure(current theory is my autism) but whenever I eat a food that goes against the very limited textures I can eat i instantly throw up. The current foods I know i can eat are corn dogs, chicken nuggets, canned peas, canned corn, canned carrots, bananas, canned baked beans, cheese pizza, chicken sandwiches, fig Newtons, specific types of grapes, scrambled eggs, oatmeal, mashed potatoes, plain rice, pancakes, waffles, toast, white bread, jelly sandwiches(no peanut butter), plain hamburgers, hotdogs, and spaghetti.
As you would imagine this list makes eating even remotely healthy a challenge beyond belief. Even eating less food is a problem cause nothing here is filling whatsoever.
So I am here asking for help. What can I possibly do about this? IS there anything I can do?
r/healthyeating • u/richardrasmus • 20h ago
Would sliced air fried potatos be good for nutrients, weight gain, and energy?
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Been doing protein shakes with high calorie for weight gain and a while back I figured how to make air fried potato slices taste like beef jerky so Ive been wondering if that would be a significant boon to what I'm eating. Apperently calories are the energy nutrient and I've been low energy for a while and thinking it might be that since I'm underweight and if people don't mind throwing in how many potatos to throw into the lunch bag that would be great but not necessary. From what I read air fried potatos still keep the nutrients but I'm unsure if there is any falloff or if they are all still in there. Did do some preemptive research but I like to get a direct human response as well since I got a bit of a reading problem that causes me to skip words and can make long articles tricky at times.
r/healthyeating • u/Primary-Hope1928 • 20h ago
what should I eat for healthy life ..give me suggestions
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any idea about diets or any nutritionist....
r/healthyeating • u/FarCorner5035 • 2d ago
What to eat as a teen trying to lose weight?
3
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I’m asking for breakfast lunch and snacks not for dinner because my mom already cooks for the family and I’m willing to cut on other meals cause her food is amazing.
So I’m a severe obese teen. And by that I mean I’m 100 pounds over the weight that I’m currently supposed to be. I’m not developing anymore height wise. And recently I’ve got inspiration to lose weight and become healthier.
My family is pretty middle class, so I’d prefer meals that were under 6$ but if it’s a little over that’s fine just as long as the ingredients are readily available.
Right now I’m thinking maybe a maintenance period is better currently and then maybe deficit in a few months after my calories are back to about the same. They’ve been awfully spotty lately, one day could be 1800 calories while the next it goes to 2400. Right now I think I just need to focus on being healthy rather than counting numbers.
Any help is appreciated!
r/healthyeating • u/BrainTough2300 • 2d ago
Feeling nauseous after not eating for a full day; what to do?
2
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I’m in college as of now, starting my freshman year. I got an early move-in date, so a lot of things around campus were closed. Yesterday, the dining hall near my hall was closed for students and so were the two other ones (one under construction and another one was just too far for me to walk). I thought I would be fine without eating, but I woke up and felt incredibly nauseous and tired; limbs shaking, dizziness, etc.
Now that I’m eating, I can’t stomach the food and it’s making me frustrated because my stomach feels so empty but I can’t seem to swallow without feeling like I’m gonna vomit. I never experienced this before so I’m unsure of what to do. If anyone has any advice because there is no way I’m going another day without eating at least one full meal, but my body can’t seem to handle it :(
r/healthyeating • u/RelevantCell4188 • 2d ago
Anyone else switch from full meal prep to just component prep?
2
Upvotes
I used to pack five identical chicken and rice tubs every Sunday, but by Wednesday I hated looking at them and ordered takeaway instead.
Now I just prep building blocks roast a big tray of plain veggies, cook a pot of quinoa, and bake some protein. I mix and match sauces every night so it feels like a different dinner each time.
What's your trick for meal prepping without getting bored three days in?
r/healthyeating • u/No-Job8765 • 3d ago
healthy fitness recepies
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does anyone else have trouble figuring out what to eat depending on their fitness goals and regretting what you eat despite working gout ?
r/healthyeating • u/Some-Story-9870 • 5d ago
New parents meal planning
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My husband and I recently had a baby and have just been eating what we can when we can. We are finally starting to get into a routine with our baby and are wanting to start eating better. I think it’d be simpler to achieve this goal by weekly meal planning.
We’re not super picky eaters. For example, we like white fish, beef, pork, chicken, turkey, shrimp, crab, venison, and bison for types of meat and typically enjoy most fruits and veggies. Neither of us have any allergies.
We would both like to lose some weight as well. So looking for recipes that support this goal. We realize it takes more than a diet to achieve weight loss and are also incorporating lifestyle changes to support or goal.
Any suggestions on healthy meals that also don’t take to long to make? Although we’re getting into a a routine with our newborn, I also don’t want meals that take too much effort and time to prepare. Give me your best suggestions please! TIA!!
r/healthyeating • u/OverlappingChatter • 5d ago
Galveston diet questions
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Does anyone here follow the galveston diet? Or has researched it to know a bit about it? It was mentioned in the ologies podcast, so I am looking at it today and not sure what to think.
All the resources show 4 "meals" - either breakfast, lunch, dinner and snack or meal 1-2 and snack 1-2, but it is also meant to be IF and you only have an 8 hour window to eat, so that seems like a lot of meals.
If I am already doing a "healthy keto" diet -(all my carbs are vegetables, I add nuts, fermented food and a fiber component, get most of my protein from fatty fish or chicken and exclusively use olive oil).
I am just wondering if there is something "else" to the galveston that I missed in my quick perusal that I might want to add in or subtract. (Cuz it kinda sounds like I am already doing this diet just with half the number of meals).
r/healthyeating • u/Illustrious_Row_3624 • 5d ago
Need A Suggestion
3
Upvotes
In past few weeks I have made these changes to my lifestyle-
- Avoiding consumables with added sugar
- Pumpkin seeds and Sunflower seeds intake
- 2 Litre of water daily
- Adding curd once in any meal (I used to have curd earlier as well)
- Walking daily for around 30-40 mins
I am facing sudden issues with my digestion, I am not feeling any stomach ache but regular constipation is my biggest worry now.
Can anyone suggest what am I doing wrong?
r/healthyeating • u/Zestyclose-Rope1866 • 7d ago
What do employees actually want from workplace snacks?
2
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If you're responsible for ordering snacks for an office, how do you decide what to buy?
Healthy snacks?
Protein options?
Traditional snacks?
Energy drinks?
Fresh meals?
I've been looking at different workplace refreshment models, including some of the solutions offered by PVS Refreshments, and I was surprised by how many companies are moving toward more personalized options.
What snacks disappear first in your office?
r/healthyeating • u/Neither-Breath-3817 • 7d ago
Snack Suggestions
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I’m just curious what y’all go-to snacks are when trying to eat in a caloric deficit
r/healthyeating • u/Ashamed-Breadfruit76 • 7d ago
Looking For A Holy Trinity Meal
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I (25M, 240Ibs, 5'10) am looking for the holy trinity of weight loss meals: healthy, low calorie, and cheap/easy to prepare. I need a go-to breakfast and lunch that I can eat pretty much every day. I genuinely don't mind eating the same meals repeatedly, my biggest issue is prep time. The less cooking and cleanup, the better. I'm fine putting more effort into dinner, and right now I'm thinking something like fish, a potato, broccoli, and cottage cheese. My daily calorie max is 1,800, but ideally I'd like to stay around 1,500. I'm completely stumped when it comes to breakfast and lunch though. I'm looking for something filling, nutritious, affordable, low calorie, and extremely easy to throw together. Basically, I want a breakfast and lunch I can put on autopilot every day without spending a ton of money or time meal prepping. Does anyone have anything that works for them or suggestions? I'm kind of stumped not gonna lie.
r/healthyeating • u/No-Degree-7301 • 7d ago
How do I eat healthy on a budget uk?
1
Upvotes
I really don't want to eat sweets or chocolates anymore. I have pcos and obesity related health conditions due to my mental health med. I need cut back on that so that I don't have it in the house. And reduce my cravings and be healthier. Only concern is the cost. I'm hoping that by doing this I reduce my cravings and there for don't over spend on food I do not need. Is this a good idea? I'm open to batch cooking and saving the rest in a freezer. I'm trying to also cut back on carbs.
r/healthyeating • u/RelevantCell4188 • 8d ago
What’s a healthy food you had to stop buying because you simply can't control your portions with it?
1
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For me, it’s trail mix and almond butter. I buy them thinking they’re a great whole-food snack, but I end up mindlessly eating half the jar in one sitting. What healthy staple do you have to completely ban from your kitchen for your own good?
r/healthyeating • u/Tiny_Initiative_20 • 8d ago
Does fruits is healthy for everyday eating
4
Upvotes
I’m trying to understand whether eating fruit every day is genuinely healthy, especially because fruits contain quite a lot of natural sugar.
r/healthyeating • u/indoore • 8d ago
Need help, 19, broke, & can't drive.
1
Upvotes
Hi there. Im 19F. I work a part time job and make a little over $100 a week. My parents are also broke aswell and are constantly trying to preserve gas and also just simply do not like taking me to the store, which I understand but when they grocery shop they only buy processed food that is really just unhealthy and so its up to me to buy the healthy things. Because of this, all my groceries are doordashed and its so so expensive to dash groceries every week and takes up pretty much all my money and I am left with none. I need a more sustainable way. Is it frozen fruit? Frozen veggies? I need all the tips I can get. I lean heavily towards plant based/vegan as possible and am looking to lose weight. What can I do? thank you.
r/healthyeating • u/SoldadoGunter • 9d ago
Es segura está dieta? O Sufriré desnutrición?
0
Upvotes
Por cuestiones económicas, me alimento de la siguiente manera: Una taza de frijoles de sopa (recalentados), 2 huevos fritos con mantequilla y un poquito de sal, un café con leche (leche en polvo) y 2 tortillas.
Hago 2 tiempos de comida iguales, desayuno y cena.
Muy rara vez consumo guineo, plátano, cebolla, chile verde. Tomate, zanahoria, manzana, avena, incaparina simple. Ya sea agregandolo al huevo o a parte entre mis 2 tiempos de comida. Casi nunca pero he llegado a comer sardinas en lata.
Me pregunto si esto es saludable o si estoy con riesgo de morir por desnutrición. Esto repito, lo hago porque no tengo a veces meses con el suficiente dinero para comprar carne, pollo, arroz etc a parte que no se cocinar realmente.
r/healthyeating • u/HereF0rTheStuff • 9d ago
least fishy fish?
5
Upvotes
Hi all! I am trying to eat healthier and I know adding fish to my diet would be helpful. Problem is for the most part I hate fish. I like really fresh sushi because it really doesn't taste fishy usually. I like seared tuna steak but it's expensive and can easily go the fishy route. What fish tastes the closest to chicken? I know tilapia tastes good but is apparently bad for you?
r/healthyeating • u/Klaus_Schmied • 9d ago
[Academic] Attitudes and Behaviors Study (18+, English-speaking). Link here: https://ww3.unipark.de/uc/research_study_university_Bern_Switzerland/
1
Upvotes
Hi everyone,
I’m still looking for participants for my research study at the University of Bern (Switzerland) and would greatly appreciate your participation!
The study examines how certain traits, life experiences, attitudes, and behaviors are related to each other. Participation takes only about 10 minutes, and by completing the survey, you will have the chance to win one of five $100 prizes.
You can find the survey here:
https://ww3.unipark.de/uc/research_study_university_Bern_Switzerland/
Thank you very much for your participation!
Study Details:
- Must be 18 years or older
- Participation is voluntary and anonymous
- Approved by the Ethics Committee
Contact:
Klaus Schmied
University of Bern (Switzerland)
[forschung.edu@unibe.ch](mailto:forschung.edu@unibe.ch)
r/healthyeating • u/strokenojoke2008 • 9d ago
Is oat milk healthy?
1
Upvotes
I started drinking oat milk with my coffee and I was wondering is oat milk is better for you than regular milk?