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Group: Specific Diets & Nutrition

Clean foods?

houseofdiet Posts: 161 Joined: 2003/01/07	2003/01/16, 07:47 PM ok, i will never enter a body building comp. but I am trying to eat healthier so would one of you extermely health concious food consumers please fill me in a little more on "clean food" Please list a few things that would be included. I try to read lables but sometimes I think that I over look things that may be bad for me etc. so what to look for, or prepare from scratch would be best/
bb1fit Posts: 11,105 Joined: 2001/06/30	2003/01/16, 07:53 PM Your poteins should consist of lean meats..i.e..chicken breasts, turkey breasts, tuna, salmon, or just about any cold water fish(not deep fried), eggs, cottage cheese, lean beef(93% or better.) Good carbs should come from brown rice, sweet potatoes, green veggies, salad greens, omlette veggies,whole grain breads, fruits(apples, strawberries),etc. Healthy fats are Flax oil, fish oils, etc. Just to name a few. -------------- The only place success comes before work is in the dictionary!
houseofdiet Posts: 161 Joined: 2003/01/07	2003/01/16, 07:58 PM Eww fish..just what i was affraid of, I am not a big fan but i am trying to eat more anyway, unfortuately the only way to make it taste good is to put the bad stuff on it (or fry it.) You mentioned brown rice.. what about white rice? I do eat a lot of that, maybe I could change to brown rice. Does it taste different or is it just a color differance
Carivan Posts: 8,542 Joined: 2002/01/20	2003/01/16, 08:56 PM To answer your question on the brown rice it is much more tasty, and also takes longer to cook. Consider the white rice as a white carb. Try not to have anything white. The reason why rice is brown is because it is in its natural state and what your seeing is actually the husk (good fiber), The white stuff has this removed and then the vitamins and minerals are put back in, as in "enriched" but no fiber. -------------- The trouble with jogging is that, by the time you realize you are not in shape for it, it is too far to walk back! Franklin P. Jones Ivan Montreal Canada
houseofdiet Posts: 161 Joined: 2003/01/07	2003/01/16, 09:00 PM cool! thanks for the rice-ology lesson :) Um... why are "white"carbs bad?
Carivan Posts: 8,542 Joined: 2002/01/20	2003/01/16, 09:08 PM White carbs are unhealthy for us as they get depleted in our system much faster than healthy carbs,therefore not being used as energy and turning into fat. Hope this helps. Now you can say we have a rice-ologist? -------------- The trouble with jogging is that, by the time you realize you are not in shape for it, it is too far to walk back! Franklin P. Jones Ivan Montreal Canada
bb1fit Posts: 11,105 Joined: 2001/06/30	2003/01/16, 10:57 PM Not to mention all the good B vitamins are stripped out of the white rice. I usually make it a point to stay away from anything that the first ingredient in "enriched" anything. This just means they have stripped all the good stuff out in the processing, and added some inferior stuff back in afterward, and are allowed to call it "enriched". The only enrichment being done is by the people who produce this processed crap. -------------- The only place success comes before work is in the dictionary!
Deby Posts: 333 Joined: 2002/08/05	2003/01/17, 12:51 PM All very good advice. Another question, "about" how many protein grams are in a "regular" serving of lean meat? I guess that would be about 3-4 oz. Also, my Nutrition setup through FT says I should have 195 protein, 390 carbs, 32 fat and 2,597 calories. I am 55, 5'4" and weigh 195 lbs and NEED to lose AT LEAST 50-55 lbs. Do the carbs and calories sound high to you? They do to me. -------------- Gramma
sandysford Posts: 1,139 Joined: 2002/11/18	2003/01/17, 01:56 PM Deby, I use www.calorieking.com to get all my stats on protein, carbs and calories. Try this site. I match my weight to my protein intake and cut my carbs to half of that when I want to lose, but there are more people on here that can be more precise on that. Help me guys and gals, not real bright on the nutrition part, just know what works for me. -------------- I will lift my own weight someday!!!!!
mackfactor Posts: 766 Joined: 2002/10/17	2003/01/17, 03:25 PM I use fitday.com. It doesn't matter what site you use as long as it suits you. As far as calorie requirements, I usually shoot for about 1.5g protein/lb. of bodyweight and around 100g carbs when trying to lose weight. The nutrition recommendations on this site are all out of whack. Try to keep total calories no lower than your bodyweight x11. -------------- "Don't follow leaders and watch your parking meters!" -- Bob Dylan
Deby Posts: 333 Joined: 2002/08/05	2003/01/17, 04:49 PM Thank Sandyford and Mackfactor for the information. I am really trying to get this 55 pounds off of my body and I am sure I will need a LOT of help!!! -------------- Gramma
Carivan Posts: 8,542 Joined: 2002/01/20	2003/01/17, 06:38 PM And fat should be no more than 30% of your total calories. Whether its from the food you are eating or your total daily calories. -------------- The trouble with jogging is that, by the time you realize you are not in shape for it, it is too far to walk back! Franklin P. Jones Ivan Montreal Canada
bb1fit Posts: 11,105 Joined: 2001/06/30	2003/01/17, 06:51 PM I would in no way do 390 gr. of carbs! That is more of a gaining diet! When I am trying to gain, I don't take in that many carbs! Here may be a good place to start. Most people on the average calorie requirements are from 12-18 calories per lb.. I would start toward the lower end, or even around 15 cal., and record all your meals. If after say 3 weeks, you are losing, then stay with it. If you are just maintaining, then start to decrease your calories. Use a 50/30/20 type approach to start. P/C/F. Get your fats from healthy sources, some nuts, flax oil, but don't overdo it. Strive for lean proteins as mentioned above, except that a serving should be more like 5-6 oz. And have 5 meals per day in this division. For your carb intake, eat fibrous carbs, like oatmeal, brown rice, sweet potatoes, salads(leave out the cheese and dressings). This will give you a good place to start. A log book will be essential at this time, you will be able to see easily where you can make reliable changes and not guesswork changes. Best of luck to you....Hope this helps. -------------- The only place success comes before work is in the dictionary!
noirutla Posts: 92 Joined: 2003/01/15	2003/01/22, 12:54 PM anyone have an excel sheet for tracking food intake? Just curious, I am not very good with excel, but I am a computer nerd ( Its my job ) .... Thanks all ...and good advice on here too =)
Carivan Posts: 8,542 Joined: 2002/01/20	2003/01/22, 04:30 PM Noirtula...check fitday.com its a great tracker. -------------- The trouble with jogging is that, by the time you realize you are not in shape for it, it is too far to walk back! Franklin P. Jones Ivan Montreal Canada