weight loss and dieting?

[kds507]

Dr.,
getting healthy is really a good thing that we should have and be considerate about. but having the right meal or food to take is really hard to follow i mean there are salads, oats, i dont know.. what could be the best food plan for that in a day? oats morning, salad lunch, salad dinner?

-it would really help.. tnx

[kds507]

Got it! will DO that Starting.... today.. :) thanx a lot

fat and sugar a NO NO ..

[Barb135]

You have the right idea with the "morning, eat like a king; lunch like a queen; and dinner like a peasant"......... the thing is, you need to look at the foods you eat for each meal.  If they are full of fat and sugar, it doesn't matter when you eat them, they will be bad for you.  

For all of your meals, you need to keep your choice of foods as close to "raw" as you can; that doesn't mean you have to eat them all raw, it means they should not be processed. Opt for as many fresh/frozen things as you can.  And of course, you must watch your portion sizes.  

Yes, working out is excellent - it keeps your muscles, bones and mind strong.  There are a lot of ways to work out - make sure you choose something you enjoy, that doesn't seem like "work"........

[kds507]

thank you for your responses, it would be a BIG help. yeah your right it would be somewhat like in the morning you eat like a king, in lunch like a queen, in dinner like a peasant. and of course i think working out would be better too

[kimmit326]

i always eat 3 small meals w/3 snacks inbetween, and usually for dinner i keep it light and dont eat after 7 since i go to bed at 10. everyone does their meal planning different, but i usually have a protein with a carb of some sort, sometimes i have a boiled egg w/toast or a piece of fruit and some cheese, or yogurt etc, it changes daily depending on my mood. my lunch is almost always the same though, either turkey on whole wheat w/apple or some other fruit, or a salad w/fruit or soup. and dinner i usually have either chicken/turkey or fish w/steamed veggies. i try not to eat bad carbs w/my dinner and stick to healthier ones like the veggies. and for my snacks i have my protein shake for after i workout or a 100 cal snack packs, i love those things! or fruit, yogurt, nuts, etc. you just have to find what works best for you.

[Barb135]

Thanks for posting that website - it's a great place to start.  

You are also absolutely correct that a serving doesn't always consist of an entire item, unless it's packaged in "single serving" containers.  Usually an medium apple is a serving; a medium orange is a serving, but other fruits/veggies work differently (i.e. a head of cabbage, cauliflower or broccoli is much more than one serving).

There's a website that gives approximate size ranges to servings of various foods - such as: a serving of meat is approximately the size of a deck of cards, other "servings" may be the size of a fist, tennis ball, golf ball, a thumb print, etc....... it's a good visual indication of how much a person is eating.  I will try to find that website again and post it for members to use.  

[Jokerthered]

  I dont claim to be a doctor.  Everybodies nutritional requirements are different which comes from genetics, profession, lifestyle and goals.  Seeking the "best" meal plan for you would take a lot of medical testing.

  United States Department of Agriculture has a great web site for a beginner to start out at forming their own personalized meal plans.   http://www.mypyramid.gov/

  Keep in mind a serving doesn't consist of an entire item.  One apple could be 2 or more fruit servings.

  Good Luck

[Barb135]

This is not an expert forum, so you won't get a doctor to answer your question.  We are all every day people, who, like you, are looking for help, advice, support and motivation to lose weight.  

Your choice of foods is entirely up to you, as far as when you eat things.  Many people begin the day with some type of cereal, or eggs, etc; then lunch can be a low calorie salad, sandwich, soup or whatever you choose, so long as you watch your portion sizes.  Like the other meals, dinner can be whatever you choose; many people make dinner the largest meal of the day and it may consist of a meat, such as chicken, steak, salmon, etc, with vegetables, fruit, or whatever their preferences are.

You should make sure you get at least 3 servings of low fat/no fat dairy and 5 servings fruits/vegetables each day.  For best results, try getting at least 3 servings of vegetables.  

Hope this helps get you started, and do feel free to ask any other questions you have.  We are here to help however we can.

Welcome to our community........