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food plans
Hey, i think your the best person to ask this question to so can you help me?
15/f
what sort of food diets should i be having? can u give me some ideas for breakfAast, lunch and dinner that i can eat to maintain a healthy body and diet?
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Want to answer more questions in the Health & Fitness category?
Maybe give some free advice about: Nutrition?
First let me stress the importance of eating regularly. Hunger in itself is a sign that your body is eating at itself and needs fast foods to help stabilize it. This is why it is better to eat 4 to 5 small meals daily to help keep the blood sugar levels in check to avoid hunger. If you diet or even if you dont I must recommend you get a good multivitamin. Special packs are made for women that should last a whole month or a little more for pretty cheap. Also when shopping for a multivitamin if you're a girl look for the Iron supplement to be separate from the rest of the pills so that you can take these extra Iron supplements during your period when it counts most. Usually the packs will come with about 8 separate Iron packs. As far as your diet goes and for anyone who reads this, this is what I recommend for the average male/female who exercises no more than 3 times per week:
Breakfast: Most important meal of the day, your body is nutrient deprived and needs them fast. Good options include:
-Eggs (Don't listen to people who say that the fat in egg is bad becuase its not. Its very beneficial as an Essential Fatty Acid (EFA). Also know that it is a myth that ingesting cholesterol will raise the LDL (bad) cholesterol in your system. This is not true- In fact the ingestion of SATURATED FAT is what leads to an increase in cholesterol levels, which eggs do have so adjust accordingly.
-Whole wheat, 12 grain, Rye Toast- All excellent breads for their complex carbohydrate value. STAY AWAY from white bread- its garbage.
-Oatmeal- Excellent slow burning, low Glycemic Index carb with plenty of dietary fiber to keep insulin in check.
-Fruit smoothies- Not Dannon or premade ones and these should only be taken when on the rush really, but ones that you can make on your own which are delicious. You need: 1/2-1 cup fat free cottage cheese, 1/2 cup of your favorite fresh fruit, 1 cup of a low fat yogurt of the same fruit flavor, 1/2-1 cup skim milk and a handful or two of ice- blend and enjoy its veryyy good.
Lunch:
-Boneless, skinless chicken breast: Broiled or grilled is best. Try and avoid frying at all costs.
-Tuna: In water, never oil. It doesnt have to be bland either, mix it with fat free mayo or even salsa. Dream something up that will suit you because Tuna is what I like to call:
The
Ultimate
Nutritional
Advantage
-Fresh salads: Should never be the only thing you eat because it really doesn't have a great amount of calories in it. Go easy on the dressing. As a matter of fact I will address a recipe for salad dressing later which you can go crazy with.
-Rice- Brown rice, not Minute Rice
-Your favorite Veggies- Eat it either raw or lightly steamed. Cooking kills many nutrients
Dinner:
-Lean beef- Aim for beef that is higher than 80% lean. Sirloin is best. Keep portions to about the size of you fist and trim all visible fat. Make sure you chew your beef good because if you don't - the Chloride and Sulfur content will putrify in your stomach if exposed to the Hydrocloric Acid for digestion too long.
-Chicken again
-Tuna or any other kind of fish- Shrimp, Lobster, Shark, Salmon, Clams are all good choices for their beneficial Omega 3 and Omega 6 Fatty acid properties.
-Salads, veggies, fresh fruit
Snacks: This is a topic Iam asked about a lot with people I train. What constitutes a good snack? Here are some that I've made up:
Protein Pudding:
1/2 cup skim milk
1 packet sugar free, fat free instant chocolate pudding mix
1 scoop of chocolate flavored protein powder
1/2 cup fat free cottage cheese
Blend in a Blender and pulse until creamy and of pudding consistency. Tastes just like Jell-O pudding
Peanut butter/Honey Graham crackers: These can be good to eat in between meals when needed
Break Graham crackers into separate portions, place Peanut butter on top, add a slice or 2 of banana and a squirt of honey and place the otehr graham cracker over it.
High Protein Salad dressing:
1/2-1 cup fat free cottage cheese
1/4 packet of your favorite flavor of salad dressing powder
Place in blender and pulse until creamy. Makes an excellent no fat/high protein salad dressing which you can use as a good salad dressing or a good veggie dip or really anything you like dressing with.
Couple this with your good exercise program and you have all that you'll ever need.
I hope this helped you in your efforts to be healthy and fit. Remember you are your body's guardian and not its prisoner. Be strong and be consistent.
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