Weekly Balanced Diet

[Alan]

Anyone of those fitness people out there want to give me some ideas of what to buy from the supermarket this weekend, the key word being "balanced" rather than "diet" also needs to be some stuff that is nice and easy (quick) to cook.

Typicaly I have a bowl of bran flakes and a glass of OJ in the morning, munch on 3 or 4 bits of fruit in the day then have a propper cooked meal for dinner.

 

[Darksword]

just think sensibly really, the key to changing your diet is doing it in steps so it becomes normal, and have a bit of leaniency.

Chicken
Tuna
Mince
Sandwich fillings (Sandwichs are good)
change to brown bread etc
brown rice if you want, i personally dont like it but
Fruit
yoghurt
salads
Cut things to diet/light like mayonaise etc
Dont over indulge in sauces
Cut coke out pretty much completely, substitute it with water and some fruit juices, but dont have too much fruit juices.
Things like cottage cheese and oatcakes are nice (mix them)
Peppers/spicey foods are good aswell
Pasta (not pot noodles)

Eat 3-4 meals a day and have snacks inbetween (fruits, nuts, dried fruit as snacks)

 

[Mikah75]

what he said
no frozen food crap! that vile repulsive crap is not good
just cook variety of different things with maybe 1 form of good meat in your main dinner meal, fish/chicken/mince/turkey

juicers are a good investment i think a juice a day makes you feel very good, nice way to start the morning with your breakfast which is also good to mix with fruits. Fresh cereals, wholegrain is good espcially with a bit of fruit, i have either muesli, weetabix or something similar with some chopped apple, banana and raisins, makes them taste very nice but not too many bananas a week!

 

[Vladamir]

What Darksword said really, sources;

Staple Items

Carbohydrates

Oats
Broccoli
Sweet Potato
Fiber Rich Veg
Wholegrain Bread
Basmati/Long Grain Rice
Whole-wheat Pasta
Whole meal Pitas
Spinach
Apples
Pears
Oranges
Peaches
Plums
New Boiled Potatoes
Yams
Muesli (natural no sugar added)
Natural bean soups
Herbal teas
Chickpeas
Split beans
Black beans
Barley
Onions
Tomatoes
Weetabix
Any root veg

PROTEINS

Chicken (skin & bones removed) breast ideally
Lean Red Meat
Tuna
Mackerel
Salmon
Low Fat Cottage Cheese
Quark
Turkey (skinless)
Sardines
Kippers
Whey Protein shakes
Veal
Venison
Soya Milk
Tofu
Quorn
Tempeh
Low fat Yoghurts
Lentils
Seeds
Egg Whites
Shellfish
Buttermilk
Bacon back
Instone Puddings
Halibut
Herring
Trout

GOOD FATS (+EFAs)
Olives
Olive Oil
Flax Seeds/Linseed
Flax Oil
Almonds
Cashews
Nut Butters (hazel/almond/cashew/peanut)
Fatty Fish (kippers/sardines/mackerel/salmon)
Avocados
Nut Oils
Columbus Eggs/DHA eggs
Seeds
Macadamia nuts
UDOs Oil
Fish Oils such as EPA oil and salmon oil
(Please note cod liver oil by nature is low on O3)

Slow carbs (low GI) are better on average, keep you fuller for longer. Stuff like brown bread, particularly wholegrain is good, as well as oats, bran are good sources

 

[Darksword]

what he said
no frozen food crap! that vile repulsive crap is not good
just cook variety of different things with maybe 1 form of good meat in your main dinner meal, fish/chicken/mince/turkey

juicers are a good investment i think a juice a day makes you feel very good, nice way to start the morning with your breakfast which is also good to mix with fruits. Fresh cereals, wholegrain is good espcially with a bit of fruit, i have either muesli, weetabix or something similar with some chopped apple, banana and raisins, makes them taste very nice but not too many bananas a week!

read a study a while back, cant be arsed to dig it up, but on average people who have a juiced "meal" early in the day burn 10% more fat/calories throughout the day. Its easier to digest etc and does fill you up alot.

Simple guide for juicing fruit;
peel 4-5 different fruit, cut them up
ice cubes - any number you want but not too many (drinks that are too cold will damage your pancrease over time with excessive use)
Some flavoured yoghurt (personally i like the muller corner yoghurts for this)
Skimmed milk, just a small amount

Forgot to mention in other post, things like skimmer milk actually taste nicer and are healthier for you

 

[Alan]

Ok so work out a weeks menu then but NO fish ! cant stand the stuff for some reason.

 

[Vladamir]

Consider taking an O3 oil instead of fish then Tears.

 

[Mikah75]

im the same cant eat fish

 

[Thadius]

Buy as many steaks as you can

Go to alchol section.


Buy as much ale as you can

Go home, slap on a bbq

Who needs more balance than steaks, beer and sun

Oh and the world cup!12

 

[Mikah75]

yeh..... you say that at 30 when your fat, and lose your breathing walking up the stairs

 

[Thadius]

yeh..... you say that at 30 when your fat, and lose your breathing walking up the stairs

Nhs will care for me!112

 

[Gamah]

Pies.

 

[old.Tohtori]

yeh..... you say that at 30 when your fat, and lose your breathing walking up the stairs

Well, i've been eating meat/cheese and drinking like a ...err...rock fella(?) for years and i'm nearing 30.

I can still run away from a crimescene like the younger ones, ofcourse need to catch my breath after, but who doesn't!

I've never done a days work of exerzizzle and i bet when i go to my doctors on the 20th, i'll get a clean bill of health...well..considering i'm diabetic.

At my ideal weight also.

Ofcourse i got my teddybear tummy, but that's just manly

But if i want a healthy week just to make myself feel better and say i had a go at it...

I buy whole wheat bread.
Cheese.
Meat.
Margarin.
Lettuce.
Tomato(e).
Cucumber.
Black pepper.

Make sandwiches all week.

Also some mayonese, not a ton load, to make the bread a bit more juicy.

 

[Tip]

Eat little and often, keeps the metabolism up.
Dont skip breakfast its the most important meal of the day
I personally prefer a high protein low carb diet.

 

[Huntingtons]

olive oil is one of the more unhealthy poly-whatever-fats and besides you need 1:1:1 of the fat to come from fed?, mono-unfed and poly-unfed fats (avoid industrial produced fat, get it directly from plants/meat instead - industrial processed fat can turn into TRANS fatacids (these translations are directly from danish bigsoz) which can higher chances of health risks, CIS fat ftw (such chemistry studying for my exam im doing!))

/edit

to digest protien is a slow process, and as you cant build up depots from protein its ideal for staying full (dr. atkins diet or w/e builds on this priciple - tho its not healthy to do so)

 

[Marc]

Buy as many steaks as you can

Go to alchol section.


Buy as much ale as you can

Go home, slap on a bbq

Who needs more balance than steaks, beer and sun

Oh and the world cup!12

Agree with this man. Fuck the healthy eating during summer. Summer is for ale and bbqs. Leave the healthy eating and token month at the gym for during winter