Healthy eating

[KTowne]

I can do great exercising, I really push myself to get it done, my down fall is seriously eating healthy. I can eat healthy all day long, then at the end of the day cave completely. I can't let myself ignore my hunger breastfeeding or my supply will completely diminish. I've been eating a good breakfast, good lunch, a snack between lunch and dinner, and then dinner, and a snack later on. I'm having SUCH a hard time eating healthily. That means wheat instead of white bread, cutting out chocolates (my weakness), etc. I've been really eating trail mix and whole grain granola bars and stuff, I rarely drink anything but water, but that's the only stuff I don't have to FORCE myself to eat. I need some help transitioning. What are some tips for eating healthier, healthier meals I can make my family and healthier snack choices for myself? Any input would be appreciated!!

[Barb135]

Forgot to say: I'll be happy to help anyone, who wants/needs it, with the calculations.

[Barb135]

Here's a formula you can use to calculate your BMR.  The result will be how many calories you need to maintain your current weight.  In order to lose weight, you will need to create a deficit of 500 calories/day in order to lose 1 pound/week  (1 pound = 3500 calories, which is 500 calories X 7 days).  You can either decrease calorie count by 500 or decrease calorie count by 250 and use up 250 calories through exercise to create your deficit.

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

Additionally, here's a site that will do the calculation for you when you enter your height, weight and age.  You then have to go to the next step and let it calculate your actual needs, based on activity level.

[KTowne]

Okay thank you!

[Barb135]

Sorry, I haven't been on much for a couple of days.  There's a formula for calculating BMR (Basal Metabolic Rate)....... I'll post that tomorrow and explain more about it.

It's based on weight, height, age.  Activity level also comes into play.

[KTowne]

Thank you, I definitely need to start watching the labels a little more, how do you calculate the amount of calories each person needs?

[Barb135]

Center your meals around lean protein such as lean beef, pork, chicken, fish, turkey, etc and complex carbs, such as those found in veggies and whole grains.  Protein and complex carbs take longer for the body to break down, so will keep you feeling fuller longer.  Also, make sure you get an adequate amount, but not too much, good fats, such as those found in olive oil, avocados, etc.  Watch labels and look for foods that have either mono or polyunsaturated fats.  

Probably most important is to calculate your daily calorie needs and make sure you stay within the specified number of calories each day.

  

[KTowne]

This did! So I am eating pretty healthily for my snacks because that's basically what I eat, but I really need to start eating healthier dinners, so does my family. I'll check out that website, and I'm continuing my prenatal and basically only drink water, thank you!

[christinuh]

Also, visit the HungryGirl website for healthy meal ideas & more snack ideas!

[christinuh]

Ugh, I wrote a novel replying to you but it wouldn't post?
Anyway, its important to watch your fat, calorie, & carb intake but also your sugar, sodium, & caffiene intake. As for snacks, I'm always hungry from breastfeeding, so I munch on stuff like raisins, carrots/bell pepper strips & hummus, a handful of nuts, granola bars, yogurt, grapes, a small apple with peanut butter or almond butter, broccoli florets, a piece of whole grain toast with preserves, laughing cow cheese & a couple crackers, etc. Basically fresh fruits & veggies all the time. And when I have to have chocolate, I have a few dark chocolate hershey's kisses or some carob chips. And don't forget to continue your prenatal & drink plenty of water!
Hope this helps!

[KTowne]

Also what's most important to watch, carbs, calories, fats or all of the above?