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Step 4How to watch your calories and what you eat. FOOD LABELS FTW!
I want to say here that it is not mandatory to track your calories the entire time you're dieting - I think it's silly to obsess over calories and lose the big picture. However, I think it is important to keep a close eye on calories at first. This will help you realize the foods you're eating that you need to omit from your diet, and it will also help you get a feel for what you can and can't eat and still meet your goals. Once you have a few basic ideas down, you can stop counting the calories and just use your common sense and experience!
First of all - avoid fast food! I cannot stress this enough. Not only are the portion sizes insane, but fast food is generally lacking in nutrient density. And the absolute worst part about all of this is that most fast food restaurants do not keep their nutrition facts posted - it's a terrible "don't ask, don't tell" situation. It's better to just avoid it.
Also, make sure that you're reading food labels on the things you buy. If you're unsure about how to read a food label, check the FDA guide to reading a food label.
Check the serving size of everything you buy. When eating that item, try your best to eat the serving size. A friend of mine who was dieting would always pack her lunch in the morning, and measure out the proper serving size of everything she was eating. She had a set of measuring cups she used just for it. However, sometimes you'll find that the serving size is listed in "pieces" or "slices". This will make it even easier, and it will allow you to track your calories more efficiently.
Be more choosy when you go shopping! Here are some tips to both save money and lower the fat and sodium contents in your foods:
- Don't go shopping hungry! You'll wind up buying convenience foods and splurging on things that will only set you back!
- Buy frozen vegetables instead of canned. This way you avoid unnecessary fats and added sodium. I also think they taste much better!
- Stay away from pre-made and processed foods as much as possible. I realize that sometimes this is hard, but if you must buy something like this look for the lowest fat and sodium contents you can find. Also keep in mind that in this case, organic or natural does not always mean the healthiest!
- Don't get suckered by "buzz words". Don't buy something just because it claims to be a miracle food and it has pretty packaging. REALLY consider each item you put into your shopping cart.
- Invest in dried beans and rice. These are cheap and tasty additions to any meal, or they can be a meal on their own.
- Look for high fiber foods - remember that you need at least 30 grams of fiber a day! Fiber will also help you become full quicker and feel fuller longer.
- Buy some low fat cookbooks. As silly as it sounds, Weight Watchers is a great option here. I adore their cookbooks even though I don't follow their plan. I love having the nutrition information for every recipe!
- Get some healthy snacks! It is important to snack sometimes - maybe you're bored or depressed or you need something to hold you over until your next meal. In this case, it's a good idea to stock up on things like low sodium pretzels, nuts, dried or fresh fruit. etc. I normally buy things like this and make homemade trail mix. Just put small amounts into plastic bags and keep them on you at all times. This is lower your chances of grabbing a bite to eat somewhere and it will also keep your eating in check.
- Buy fresh foods - buy carrots, celery, onions, and garlic in bulk and try to use them in as many things as you can throughout the week. Buy fruits like oranges, apples or bananas to take with you on the go.
- Buy less beef and more poultry. Not only is beef higher in cholesterol and fat, it's also more expensive!
- If you like fish, try buying tilapia or mahi mahi fillets to use throughout the week. This is another cheap alternative to beef, and also healthier. Yay good fats!
First of all - avoid fast food! I cannot stress this enough. Not only are the portion sizes insane, but fast food is generally lacking in nutrient density. And the absolute worst part about all of this is that most fast food restaurants do not keep their nutrition facts posted - it's a terrible "don't ask, don't tell" situation. It's better to just avoid it.
Also, make sure that you're reading food labels on the things you buy. If you're unsure about how to read a food label, check the FDA guide to reading a food label.
Check the serving size of everything you buy. When eating that item, try your best to eat the serving size. A friend of mine who was dieting would always pack her lunch in the morning, and measure out the proper serving size of everything she was eating. She had a set of measuring cups she used just for it. However, sometimes you'll find that the serving size is listed in "pieces" or "slices". This will make it even easier, and it will allow you to track your calories more efficiently.
Be more choosy when you go shopping! Here are some tips to both save money and lower the fat and sodium contents in your foods:
- Don't go shopping hungry! You'll wind up buying convenience foods and splurging on things that will only set you back!
- Buy frozen vegetables instead of canned. This way you avoid unnecessary fats and added sodium. I also think they taste much better!
- Stay away from pre-made and processed foods as much as possible. I realize that sometimes this is hard, but if you must buy something like this look for the lowest fat and sodium contents you can find. Also keep in mind that in this case, organic or natural does not always mean the healthiest!
- Don't get suckered by "buzz words". Don't buy something just because it claims to be a miracle food and it has pretty packaging. REALLY consider each item you put into your shopping cart.
- Invest in dried beans and rice. These are cheap and tasty additions to any meal, or they can be a meal on their own.
- Look for high fiber foods - remember that you need at least 30 grams of fiber a day! Fiber will also help you become full quicker and feel fuller longer.
- Buy some low fat cookbooks. As silly as it sounds, Weight Watchers is a great option here. I adore their cookbooks even though I don't follow their plan. I love having the nutrition information for every recipe!
- Get some healthy snacks! It is important to snack sometimes - maybe you're bored or depressed or you need something to hold you over until your next meal. In this case, it's a good idea to stock up on things like low sodium pretzels, nuts, dried or fresh fruit. etc. I normally buy things like this and make homemade trail mix. Just put small amounts into plastic bags and keep them on you at all times. This is lower your chances of grabbing a bite to eat somewhere and it will also keep your eating in check.
- Buy fresh foods - buy carrots, celery, onions, and garlic in bulk and try to use them in as many things as you can throughout the week. Buy fruits like oranges, apples or bananas to take with you on the go.
- Buy less beef and more poultry. Not only is beef higher in cholesterol and fat, it's also more expensive!
- If you like fish, try buying tilapia or mahi mahi fillets to use throughout the week. This is another cheap alternative to beef, and also healthier. Yay good fats!
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Nov 17, 2007. 6:18 PMmrrage
says:
Is turkey good for you to eat
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Feb 18, 2008. 10:43 AM
jessyratfink (author)
says:
jessyratfink (author)
says:
Turkey bacon, no. Regular turkey, yes, as long as you're checking the sodium content if it's lunch meat. :)
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