Am I REALLY helping myself like I think I am??

[4_Leaf_Clover]

Ok so I'm new to this "eating right" stuff...but I'm trying really hard.  Could ya'll please take a look at the changes I've made and honestly tell me if you think I am helping myself by making these changes?  I need some encouragement. Thank you in advance.

For one, I LOVE sandwiches.  I used to eat only white bread, I am now eating wheat.
I used to only eat Boiled Ham,  I am now eating turkey.
I used to use Regular Miracle Whip, I am now using Lite Miracle Whip.
I used to use Plain American Cheese, I am now using Fat Free American Cheese.

What do ya'll think?

Also, I've never been a big water drinker....and still arent even though I am trying to drink atleast 2 water bottles daily now.  I used to drink a lot of sweet tea and dr pepper and while I still drink it once every couple of days, I have been drinking A LOT of orange juice, apple juice, V8 and skim milk.

Am I really helping myself like I think I am???  

[JoyRenee]

Great point by twehner! I buy this loaf of Sara Lee that is 100% whole wheat (first ingredient) and it is less than $2 a loaf at Walmart. Also, specialty bread stores offer GREAT discounts when you buy bread there, usually giving you freebies.

[StarryNight23]

I also agree with all the great points already mentioned! You've made some better changes but I just wanted to add to the bread/cheese thing. I agree with twehner, definitely read the nutrition label of the wheat bread you're buying. In addition to looking for (and avoiding) enriched ingredients, watch out for hidden things you wouldnt even think of being in bread like dyes, artifcial flavoring, high fructose corn syrup and hydrogenated oils. I've seen all those ingredients in a number of breads and I was pretty surprised. Also, don't be fooled by "multi grain" breads. I used to think that was a good choice but later found out that multi grain products usually contain multiple incomplete grains. As long as the bread you're buying specifically says its made with whole grain or whole wheat flour, and don't have any uneccesary filler ingredients, you're in good shape. And in keeping with the same type of idea, eat whole grain cereals with lots of fiber and lower sugar (like Kashi), switch from regular semolina pastas to whole wheat varieties, eat brown rice, multigrain pilafs or quinoa instead of regular white rice.

And about cheese, fat free cheese will definitely save you some calories, but it's really all artificial chemical ingredients. American cheese in general is the most processed fake cheese available, and fat free varieties are even worse (nutrition-wise) I would buy cheese thats made with part-skim or skim milk so it's naturally lower in fat. My favorite brand is Cabot because they're all natural and made a variety of white cheddar that has 75% less fat. It's 60 calories for 1 oz, which isnt bad at all (you know, as far as cheese is concerned)

I would also try working on cutting back on drinking your calories. I used to drink a lot of my calories and never really took into consideration how many additional calories I was taking in by drinking! Although 100% juice varieties don't have any added sugar, they still contain just as much sugar as regular soda and are very calorie dense, even if you're sticking to the 8 oz serving. How I gradually weaned myself off of fruit juice was I started diluting half a cup of juice with half a cup of water. Once I got used to the diluted flavor, I diluted 1/4 cup of juice with 3/4 cup water until eventually I was able to drink water plain. When I took a sip of juice some time later, it tasted way too sweet, almost like it was concentrated! Your tastebuds will adjust overtime. Sometimes I add lemon or lime juice (or TrueLemon or TrueLime packets) to my water. Water will grow on you the more you incorporate it into you daily routine. V8 juice is usually pretty high in sodium so that's something else you should watch out for so maybe try the low sodium version. Honestly, you're better off drinking water and unsweetened teas, and eating your fruits and vegetables. You'll get the benefit of fiber and won't be taking in any excess sodium or other types of additives. Natural is best when it comes to pretty much anything, so try to eat as little processed/packaged foods as possible. It all can't be avoided of course, but it's better to choose eating a garden salad over drinking a glass of V8, or eating an apple rather than drinking a cup of juice.

You've got the right ideas and are off to a great start. You'll continue to change and try new things the longer you do this and will probably learn more about nutrition in the process. But it will get a lot easier over time!

[twehner5]

Because so many good points have already been made, I only have one small thing to add.  You didn't say if you are talking about "whole wheat bread".  If the first ingredient on your bread starts with the word "enriched" anything flour, you are wasting your $$$.  You want that first ingredient to be whole wheat flour.  

Wheat bread is GOOD for you because it provides much needed fiber.

[PrettyKitty1]

I think you have made progress changing some of your eating habits. One thing I can tell you is, so slowly. Do not skip steps, ok? You're doing it good. Once you get used to your new eating habits it will be easier to just go directly to those types of food when you go out. So, as an answer to your question, I really think you're doing good. I would not eat a lot of bread, even if it is wheat. Remember, everything in excess will make you gain weight even if it's apples and oranges. So, reduce your calorie intake and eat various small meals throughout the day :)

[Barb135]

You've made some good changes - from ham to turkey, etc.  Try exchanging the juices for whole fruit and veggies - you'll get all the benefit plus you'll get the extra fiber that will help fill you up more and will stay with you longer.  Also try going for more protein - will help you feel fuller longer too.  

Using a food journal would be great.  There are quite a few web sites where you can do that.  Check out spark people or live strong.  You can set up a journal and they will help track the calories and nutritional value of your food.  

You are doing good to drink 2 bottles of water/day - why not try increasing that a bit each day - like exchange a glass of juice for another glass of water.  You can also drink unsweetened teas or tea sweetened with stevia.  You need at least 3 servings of dairy/day and skim milk is great.  

Also you don't say if you get in any exercise, so I hope you are trying to get that in also.  

Keep trying - you'll get the hang of it.  And of course keep coming back here.  

[JoyRenee]

Wheat bread is great, *lean* turkey is great (the white meat; not dark). But I think real mayo is better for you. Maybe someone can shed light on the mayo. Fat free American sounds good, too.

I use a website to track my calories, fat, carb intake.

You really should drink water over juice. There's a lot of calories and sugar in juice. V8 is great if you need to get some veggies in.