proper eating?

[OmightyrefleX]

i need help with what i consume on the daily... im pretty unhealthy...
i usually eat 2 meals a day with junk in between

i know that you're supposed to eat 6 small meals a day.. but i don't know what foods i should eat.
can someone plz tell me the foods i should get and what order i should eat them?
if u know that'd be greatly appreciated

[scrambled leggs]

I dont have a specific plan for what I eat but I still try and eat healthy as much as I can, keeping my fat intake low. I eat a lot of vegetables and fruit, simple grains such as rice, quinoa, etc. I do eat meat but I usually stick to chicken and fish and try to minimize beef/pork. High carb foods like breads, pasta I try to focus more on multigrain products and try not to eat too much of them. Same with dairy: milk, cheese, etc...I love them but I try to keep it to a minimum

Its hard to cut out junk right away and go cold turkey but if you take the time to phase it out of your diet, you will be surprised after a few months how much of a change you will feel.

Honestly I think moderation is another key factor in eating healthy. Dont eat to get full

Hope that makes sense, look forward to input from others

PS**I know sometimes eating veggies, rice may seem boring compared to more tasty junk foods but start learning to cook and explore cooking with different spices/curries/etc, it really helps broaden your options, you will be surprised what kind of healthy snacks you can make on your own***

[angione]

Yeah i agree with what scrambled leggs said. Choose one thing to start with like sodas for example. Figure out how many you may drink a day and cut it back eventually to not drinking it at all or just on a rare occasion. After you tackle one obstacle then take on something else like the junk between meals.

Or start introducing good foods one at a time. The easiest thing to do is just have apples, bananas and fresh fruit available. It would be good to have in between meals and it doesnt take any preperation at all. You have to create new habits so it takes time and you have to break the old ones.

Cook or make your own meals. That way you have total control of what is going into your body. 9 times out of ten it will be healthier than anything you would have bought premade.

Also plan what your going to eat, that way your not stuck trying eating whatever is onthe drive thru menu. Make 3 meals on Sunday and have that during the week.

Keep it simple eat real food. Fresh fruits and vegetables, grains (rice etc..), beans, whole grain breads (not wonderbread), dairy and meats that look like meat (not hot dogs).

good luck... post any questions back up here and im sure we can help you out.

[homeopt]

Originally Posted by OmightyrefleX

i need help with what i consume on the daily... im pretty unhealthy...
i usually eat 2 meals a day with junk in between

i know that you're supposed to eat 6 small meals a day.. but i don't know what foods i should eat.
can someone plz tell me the foods i should get and what order i should eat them?
if u know that'd be greatly appreciated

Dude, don't get caught up in the latest fad. That stuff about 6 meals a day is no more legitimate than the usual 3 meal a day stuff.

How old are you? Do you feel unhealthy ? If so, what specifically? Tired a lot? Digestive problems? How active are you ? What is your current height/weight ?

In order to tell you what you should be eating, some more info is needed because diet, nutrition is not a one size fits all solution.

Eating Tips
1.

Eat 5 to 6 meals a day
2.

Drink 6 or more 8 ounce glasses of water each day.
3.

Eat before you get hungry, drink water before you get thirsty.
4.

Avoid carbohydrates (potatoes, white breads, white rice, white pasta, etc) within 4 hours of going to sleep.
5.

Eat one serving of protein and one serving of carbohydrates with each meal (note: a serving is about the size of your
fist.
6.

Add vegetables to 2 to 3 meals each day
7.

Do not eat anything that has more then 25-30% of it's total calories from fat.
8.

Use Sunday as your "Free Day" and eat reasonable amounts of the food you would like approximately every three
hours (only when 10bls or less of goal weight)
9.

Replace your morning coffee with a Green Tea
10.

Eat all or most of your foods from the Approved Food list (see list below)


Proteins Carbohydrates VegetablesF

Chicken Breast Baked Potato Broccoli

Turkey Breast Sweet Potato Asparagus

Swordfish Yam Dark Green Lettuce

Salmon Squash Carrots

Crab Pumpkin Cauliflower

Lobster Steamed Brown Rice Green Beans

Shrimp Oatmeal Green/Red Peppers

Halibut Barley Spinach

Lean or extra lean G.Beef Corn Tomato

Lean Ham Beans Peas

Egg Whites Strawberries Brussels Sprouts

Egg Substitutes Honeydew Melon Artichoke

Low Fat Cottage Cheese Apple Cabbage

Ari Orange Celery

Fat Free Yogurt Zucchini

Whole Wheat Bread Cucumber

Grits Onion

Cream of Wheat Garlic

Whole Wheat Pasta

3-4oz per servings



FATS AND OILS

use fats and oils sparingly in cooking and at the table.


use small amounts of salad dressings and spreads such as butter, margarine, and mayonnaise. Consider using lowfat or fat-free
dressings for salads.


Chose vegetable oils and soft margarine's most often because they are lower in saturated fat then solid shortenings and animal fats
then solid shortenings and animal fats, even though their caloric content is the same.


Check the Nutrition Facts Label to see how much fat and saturated fat are in a serving: chose foods lower in fat, trans fat and saturated fat





ON A FOOD LABEL, SUGARS INCLUDE


brown sugar


corn sweetener


corn syrup


fructose


fruit juice concentrate


glucose (dextrose)


high-fructose corn syrup


honey


invert sugar


lactose


maltose


molasses


raw sugar


[table] sugar (sucrose)


syrup

A food is likely to be high in sugars if one of the above terms appears first or second in the ingredients list, or if several of them are listed.





SOME GOOD SOURCES OF POTASSIUM*



Vegetables and fruits in general, especially


potatoes and sweet potatoes




spinach, Swiss chard, broccoli, winter squashes, and parsnips


dates, bananas, cantaloupes, mangoes, plantains, dried apricots, raisins, prunes, orange juice, and grapefruit juice


dry beans, peas, lentils


Milk and yogurt are good sources of potassium and have less sodium than cheese; cheese has much less potassium and usually has added salt.

If you need help with workouts let me know! I'm a trained professional and have done this in the military and currently as a civilian. I'm certified in mat pilates and general cardio training and strength training. Allah Akbar

[homeopt]

Originally Posted by scrambled leggs

I dont have a specific plan for what I eat but I still try and eat healthy as much as I can, keeping my fat intake low. I eat a lot of vegetables and fruit, simple grains such as rice, quinoa, etc. I do eat meat but I usually stick to chicken and fish and try to minimize beef/pork. High carb foods like breads, pasta I try to focus more on multigrain products and try not to eat too much of them. Same with dairy: milk, cheese, etc...I love them but I try to keep it to a minimum

Its hard to cut out junk right away and go cold turkey but if you take the time to phase it out of your diet, you will be surprised after a few months how much of a change you will feel.

Honestly I think moderation is another key factor in eating healthy. Dont eat to get full

Hope that makes sense, look forward to input from others

PS**I know sometimes eating veggies, rice may seem boring compared to more tasty junk foods but start learning to cook and explore cooking with different spices/curries/etc, it really helps broaden your options, you will be surprised what kind of healthy snacks you can make on your own***

Good general advice. I think the problem with most people is they either believe they can't cook or that they don't have time to cook. It doesn't take a lot. I just made a pot of lentils that took me about 30 minutes from start to finish. Lentils are a very heart healthy food, as are other legumes and beans. I typically make a pot of one of them every 2-3 days along with a pot of brown rice and usse them as staples to any meal I have, making sure that they dominate my plate, and allow me only a small portion of meat.

Llike you, I also eat tons of raw vegetables and fruits. Try to stay away from anything in a can (even vegetables and fruits) as they are loaded with sodium and/or sugar. Also, try to stay away from things that you yourself cannot make in your own kitchen...like oreos and other junk food. This doesn't mean you have to stay away from sweets. But instead of ding dongs, buy a sponge cake and get some frozen strawberries, pop in the microwave and pour them on the sponge cake. Light, yet tasty as hell. Also, make fruit smoothies rather than eating ice cream. Too much dairy can make you lethargic and makes you susceptible to digestive disorders.

The key thing to understand is that you will only incorporate healthy eating techniques only if you really have a keen desire. It takes some effort and planning, but it's worth it, especially when you couple with vigorous workouts, which being a bboy, I assume you already have that area covered.

[homeopt]

Originally Posted by angione

Yeah i agree with what scrambled leggs said. Choose one thing to start with like sodas for example. Figure out how many you may drink a day and cut it back eventually to not drinking it at all or just on a rare occasion. After you tackle one obstacle then take on something else like the junk between meals.

Or start introducing good foods one at a time. The easiest thing to do is just have apples, bananas and fresh fruit available. It would be good to have in between meals and it doesnt take any preperation at all. You have to create new habits so it takes time and you have to break the old ones.

Cook or make your own meals. That way you have total control of what is going into your body. 9 times out of ten it will be healthier than anything you would have bought premade.

Also plan what your going to eat, that way your not stuck trying eating whatever is onthe drive thru menu. Make 3 meals on Sunday and have that during the week.

Keep it simple eat real food. Fresh fruits and vegetables, grains (rice etc..), beans, whole grain breads (not wonderbread), dairy and meats that look like meat (not hot dogs).

good luck... post any questions back up here and im sure we can help you out.

YES !!! Soda and other juices are the easiest things to ease out of your diet, and they add absolutely nothing to your nutrional health. What you can do to begin is when you pour a glass of soda, just pour half, and then pour club soda for the other half...do this with orange, fruit juices as well...you will find after a while that you do not notice the missing sugar. Eventually, you will get to the point where you only need, or think you need, a splash of the sugary stuff.

All the sugary stuff is what makes you feel tired and lethargic as your body is consantly trying to regulate insulin levels to deal with massive sugar intake. This is why people are usually tired after eating a big meal loaded with starched (potatoes, white rice/bread, sodas, etc.)...their body is essentially putting them into a mild coma by releasing so much insulin. It's crazy. When you start eating healthy, you don't go through those swings like that.

[cledasmurf]

it depends on the person, but some people actually function better with extra calories.

all the above advice is really good. Personally find if i eat a little bit more than i feel like i should (as long as its mostly reasonably healthy) i have a lot more energy to get through the day and session more. I recently did an experiment where I force myself to snack more (Im too lazy to eat) and it really seems to be helping.

I have hypoglycemia and need to be careful with sugar, but if I overdo cutting out sugar and carbs I feel weak and terrible.

theres a lot of pressure in our society to eat less, but as dancers/ athletes its not always the best choice.

[OmightyrefleX]

thanks everyone, i will take all the advice to consideration.
i'll definately start with slowly trying to take all the junk out day by day and making certain healthy habits until the point where all i am doing is eating healthy..

the biggest problem is just keeping disciplined and staying that way. haha thanks again.

[bboyspark]

yo all of that's good, but to go basic and simple, i'd recommend

no junk food (if you think it might be bad for you, it probably is)

go vegetarian (consume protein through like tofu, beans and shyt)

don't drink nothing but water.

it'll be hard at first, but you'll get used to it.

[kendope]

My way of eating

1.Waking up in the morning and always making sure that i have 16 oz of water right next to my bed so i can drink it right away.

2.Before i eat breakfast i drink about a liter of water, Eat an Apple, 10 oz of milk skim milk(you can go organic if you got money), A banana, And and orange.

3.After i finish my breakfast, I try to drink as much water as possible even if i feel like i cant have anymore water, I force myself to drink about a gallon in 2-3 hours.

4.Before i have lunch and after, i also try to drink as much water as possible. My lunch is just half a bowl of rice and half a bowl of kim chi(the small ass bowls).

5.I just practice for about 2-4 hours throughout the day and feel light as hell. For dinner i just drink water and have an apple.

I did this for a week and shit.. im already seeing results! Basically... if you want to get a six pack just eat less and do alot of cardio.. it worked for me =).

[Eveready]

Originally Posted by homeopt

Dude, don't get caught up in the latest fad. That stuff about 6 meals a day is no more legitimate than the usual 3 meal a day stuff.

How old are you? Do you feel unhealthy ? If so, what specifically? Tired a lot? Digestive problems? How active are you ? What is your current height/weight ?

In order to tell you what you should be eating, some more info is needed because diet, nutrition is not a one size fits all solution.

What makes you think 6 meals a day is a fad?