Do you have any questions related to losing weight, dieting or getting fit?
Ask Us is a new feature we’re kicking off here at A Diet Community.
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Do you have questions about:
- The difference between good fats and bad fats?
- Ways to stay motivated?
- Specific exercises?
- Certain types of foods?
- Anything else?
If you have any questions, send us an email at (anne at adietcommunity dot com) . We’ll get it answered and post it online for everyone!
- Do you have any information geared towards those who would like to become a vegetarian/vegan?
- How can I stop eating after 6pm?
- My all time goal is to be LEAN and MUSCULAR. Can you give me an example of a daily diet. My diet most days include pretty much the same.
Do you have any information geared towards those who would like to become a vegetarian/vegan?
The most important thing is to make sure you eat a whole foods diet. There are a lot of “junk” foods that are vegetarian but not necessarily the best choice for a well balanced diet.
With this being said, it is important to eat plenty of:
- Fruits and vegetables, especially green leafy vegetables
- Whole grains such as brown rice or quinoa
- Plant based protein
- Beans and lentils are the best source and should be eaten with whole grains to make sure they receive complete protein.
- Tofu is another option but this is where the “junk” food may come in. There are a lot of soy products such as soy burgers that have a lot of other ingredients and may not be the best source of protein.
- Nuts and nut butter are a good source.
- Eggs are another good source.
If choosing a vegan diet- make sure to take B12 supplements as the only source of this vitamin is via animal products. A deficiency in this disease can lead to nerve damage.
Plan meals in advance, being a vegetarian can be challenging especially when eating out or on the go, although it has become more accepted in the general population over the years. Eating a well-balanced diet of fruit, vegetables, whole grains and beans will ensure proper nutrition.
How can I stop eating after 6pm?
When I was working I could do it but now after 26 years I am not longer working and have a lot of time on my hands. I go to the YMCA in the evenings sometimes but come home and get hungry.
First thing is to determine why you are hungry.
If you are legitimately hungry then I recommend honoring that and eating something, what you choose to eat is more important.
- I recommend a snack that is low in calories but full of nutrition such as Greek yogurt, a spoonful of peanut butter, a few slices of turkey. The protein in these foods will satisfy your hunger and keep you fuller longer.
- If you are working out at night then you should definitely be eating after you get home. It is very important to eat after a workout to help build muscle and keep your metabolism working properly.
- Again I recommend something with protein such a chicken breast and add some whole grains and green leafy vegetables.
Now if you are just bored and feel hungry most likely you are not hungry.
Sometimes our urges or cravings can get the better of us and I recommend satisfying them, but on a smaller scale. If you are craving something sweet like chocolate- have a small piece like a Hershey kiss or something salty like pretzels or chips- portion out a small serving into a bowl and put the rest away.
Trying to ignore our cravings can backfire leading to a complete indulgence of whatever it is we want.
- Keep yourself busy and try to take your mind off of eating at night
- Drink tea or water instead of eating. This will fill you up.
- Try to go to bed earlier.
If you are going to eat at night then try to choose wisely.
- Eating high protein, low sugar snacks will fill you up and help you sleep better.
- Remember portion control- do not bring the whole bag of whatever to the couch, you will mindlessly eat and before you know it the bag will be empty.
- Lastly, I recommend not buying any type of junk food; if you do not have it in the house then you won’t eat it! Try to buy healthier snacks such as yogurt, nuts, or fruit.
My all time goal is to be LEAN and MUSCULAR. Can you give me an example of a daily diet. My diet most days include pretty much the same.
- Breakfast: whole grain bread, whole egg, egg white, with kale, tomatoes, red peppers, and onions.
- Snack: any fruit.
- Lunch:whole grain bread, chicken breast, avocados, same veggies as breakfast
- I run track at school.
- Post workout snack, (I eat two) would either be any combonation: a slice of whole grain bread with crunchy peanut butter and muesli, or a gala apple with peanut butter, or a luna bar or cliff bar or mojo bar, or stonyfeilds plain yogurt with fruit nuts/muesli.
- Dinner: another chicken sandwhich or with tuna sometimes a lean meat with salad.
Your current food plan shows a basic understanding of what foods you should choose. Unfortunately this strictly limited plan will deplete your body of much needed vitamins and minerals, and you may not be getting enough calories to sustain your activities.
Breakfast is a great time for protein rich eggs but also consider choosing items such as steel cut oatmeal, whole grain pancakes, sprouted grain toast or Greek yogurt for a healthy carbohydrate energy boost.
Mix up your vegetables with a variety of colors and varieties to ensure adequate vitamins and minerals are provided.
I suggest a food based multi-vitamin to ensure you are getting what you need.
- 1 slice whole grain or sprouted grain toast- 1 whole egg + 1/4 cup egg white- fresh ground natural peanut butter and two slices turkey bacon or sausage.
- Skillet breakfast is quick and easy : scramble one egg and one serving of egg whites mix in a variety of veggies ( spinach, tomato, broccoli, zucchini, mushrooms, peppers, kale, etc) add one serving low fat cheese and a serving of turkey sausage or bacon if desired.
- Two servings of whole grain cereal with a cup of low fat milk and a serving of antioxidant berries is also a great start to your day!
- One serving of steel cut oatmeal with a splash of maple flavored agave nectar or other low glycemic index sweetener, one cup low fat milk, and a small handful of raisins.
- Smoothies are simple,delicious and packed with nutrition: you can add a large variety of fruits, vegetables to 1/4 cup Greek yogurt, and low fat milk (protein powders can up your protein level but watch out for added sweeteners.
- Strawberry banana/orange-pineapple/apple carrot-/blueberry raspberry strawberry are great beginnings add spices like cinnamon, ginger or cloves and nutmeg for sweetness.
- Stay away from sugar as much as possible and always eat protein of some variety with your carbohydrates.
- Two snacks per day will help keep your blood sugar balanced and stave off hunger
- One ounce of low fat cheese and an apple with a smear of peanut butter or a cup of Greek yogurt with a serving of fruit and a serving of granola make excellent snacks
- Other great snacks are whole grain pretzels dipped in peanut butter and a handful of grapes
- Celery pairs nicely with peanut butter or carrots and a low carb ranch dressing can be a nice change
- Watch out for high calorie and fat dressings and high sugar sauces
- Cheese and whole grain crackers is fairly easy to pack and take with you
- Hard boiled eggs and tuna salad or chicken salad on whole grain crackers, a small whole grain tortilla or one slice whole grain bread work for light lunch or snack options
Lunch and Dinner
Lunch and dinner work best using a visual of a 10 inch plate. Cut the plate in half.
- One-half of the plate is your vegetable servings. Be sure to eat different vegetables often.
- The other half of the plate will be split 1/4 of your plate contains 1-2 servings of lean protein ( chicken, fish, turkey, lean beef, pork, shellfish, etc (soybeans and soy products also go here).
- The last 1/4 of your plate is your carbohydrate (1 slice whole grain bread, yogurt, brown rice, whole grain pasta, potato, peas and corn go here in moderation)
Soups can provide everything you need, salads are great but be sure to incorporate low fat cheese, meat, boiled egg, or edamame to get protein power into your meal.
Too many sandwiches can cause over consumption of carbs, two slices of bread can be surprisingly high in both carbs and calories. Try using small tortillas, pita breads or low carbohydrate bread options.
Keep up the good work, exercise daily and enjoy a variety of delicious fruits, vegetables, and whole grains!
Feel free to contact me again if you have more questions.