food shopping
i am 5 years out and i been bad with eating... i am going food shopping today.
can you help me with what foods to buy and what not to buy. i need help bad... my problem is i need to stay away from carbs.... thats my problem... also my
cholesterol is 243 and my medical dr told me to go on a low fat and low cholesterol diet but i dont know how to.. plus i now need b-12 shots. i did call the wls dietian but she is leaving... Anita
1) Buy real food*
2) Mostly plants
*Example of "real food"
Grade A Pasteurized Skimmed Milk and Cream, Live Active Yogurt Cultures, Honey
Example of NOT a real food
Grade A nonfat milk, modified corn starch, Kosher gelatin, Vitamin A palmitate, vitamin D3, Natural Flavor, Sucralose, Sodium Citrate, Potassium Sorbate (to maintain freshness), Malic Acid, Annatto Extract, Red 40
This book is a good read: http://michaelpollan.com/indefense.php
My grocery list is so much of teh same stuff every week. That does not mean that I make the same stuff, but some things are just staples in my home. I buy a ton of cottage cheese. I mix it with either a pinapple mango salsa for lunch or I mix it with a few T of cool whip, dry SF jello and a small banana... I know that sounds gross but I eat it everyday for breakfast. I eat a cup of cottage... it is 180 cals for a cup and it is great protein.
I tend to stick to the outside of teh store... Tons of veggies... I like volume with my food... I can stretch 1 sweet potato by cubing it up and sauteeing it with cooking spray and a tad of water... I add at least 16 oz of mushrooms and some red pepper flakes for kick. I really do not think I got fat on 1/4th of a sweet potato.
I also ALWAYS have yogurt on my list. I would love to put granole in it but that is so high in calories so I put about a Tablespoon or two of Kashi Go Lean crunch. YES it is a carb, but it also has some good stuff in it....
When adding cheese to salads, Try the fat free feta.... It is tastey and only 30 cals per ounce. Toss in some pinapple chunks and some turkey and you have a great high protein salad. Watch the dressing. The pinapple adds some juice to teh salad so you tend to use less of the dressing.
My hubby just said to me today as we were having some turkey bacon ( oscar meyer) from breakfast, that we tend to eat a lot of "fake foods" I laughed and siad they are healthier than the original. What he meant is I buy Turkey or chickenEVERYTHING.... I never buy real sausages, pepperoni,bacon, brats( chicken are the best).... You still have to cmpare the calories. But generally making that substitute will save a ton of calories in the end.
The otehr day I noticed that ground turkey (fresh) had more fat than the perdue ground chicken... Watch that closely. You may think you are eating healthy adn will not be. The trick I have learned with ground chicken is add spice.... I was watching rachel ray one day and she added someof that McCormick grilling seasoning... any flavor ( steak or chicken...works teh same) and add a small amount of fennel seeds... that is a secret ingrediant to make it taste like sausage... you can also add a sm amount of garlic/onion and sun dried tomatos (diced small) and you have teh makings for any italian dish. Either make it in a patty and add a few T or spag. sauce or make it crumbled up, add tomato and spag sauce... serve it over some spag. squash instead of high calorie/high carb pasta....YUM!
Avoid premade foods. Try to make extra of everything and then divide it in the Glade Ware dishes and freeze it.... I swear I freeze EVERYTHING.... There is nothing (besides mashed potato) that I dont freese... and we tend not to eat mash potato because I love it so much.... There is not a soup out there that I dont make adn freeze.
I have bought some pre packaged soups... I prefer teh bear creek.... I just made the chipolte chicken.... I added some black beans adn some chicken ( cooked adn diced) and it was great.... I generally add more water to those to make hem stretch. Not because I want to be cheap...but I want more food less calories and water and veggies always does the trick...
Okay, I could go on and on but I need to stop.... time to go grocery shopping... LOL.
I have taken the opposite approach. I can't say it is superior to the fake food route but it works for me. I have no scientific evidence to back up my opinion, it 'slargely a system of faith built on my reading.
I believe that the fake (Industrial if you will) foods are nutritionally deficient. Consider that white flour became popular because vermin did not get into it like whole wheat flour. Sure, it is still "flour' but we've taken out the nutrition to the point that bugs don't even want it. It has calories, but no nutritional value so after we eat it we leave our bodies wanting something nutritious so we eat more garbage in a viscious cycle.
When I want bacon I eat BACON from the local butcher shop from pigs raised on local farms. The bacon (per slice) has more calories than turkey bacon but my consumption is limited by total calories. My inner food addict wants me to eat 10 slices but I can only have 200 calories. I want my 200 calories of bacon to be the best bacon I can eat. For me, I choose 2 slices of real bacon and not 6 slices of fake bacon.
I don't dump so I treat cakes and cookies the same way. My inner food addict would LOVE for me to eat a 4" sugar free cookie but for my calories, I'll take the 2" real cookie. I often worry that people looking for SF foods are trying to consume the abnormal quantities their addiction wants them too.
I'm also highly suspicious of food science. I mean, they studied salmon and thought that the Omega-3's in salmon were good so Food Science started giving us Fruit Loops with Omega-3! Lo and behold, it didn't do anything. So the scientists take another look at the salmon and find that Omega-3 needs Omega-6 to be effective. This gives General MIlls a chance to sell us NEW Fruit Loops now with Omega-6 but it toally misses the point that there is very often something in the real food that science can't copy. The end result is we should have just eaten the real food (Salmon) all along.
As always, YMMV
Choosing chicken, turkey and lean meats will help with cholesterol. Watch the transfats in butter substitutes. At least with real butter, you know the natural fat count you're getting and can adjust for it.
Avoiding shrimps and fatty meats, along with whole dairy products can help with the cholesterol. Try lean meats, white meat chicken, turkey, low fat cheese and milk. Egg substitues can taste good with veggies like onions and peppers, tomatoes and olives in them.
I know Cheerios is supposed to lower cholesterol, but I think any cereal that you eat with low fat milk, instead of eggs cooked in butter with traditional breakfast meats and buttered toasts, would help you lower cholesterol. Try eating wheaties with low fat or skimmed milk for a month and see if your cholesterol is lower! Or even Froot Loops. Just avoid the traditional breakfasts, and you'll be supprised. So it works due to what you DON'T eat that month as much as for what you DO eat!
Fat free yogurt is another healthy food that is better than full fat for cholesterol control.
So avoiding saturated fats, and enjoying veggies and lean meats and low fat dairy would be the best.
