Lookalivesunshine:
WELCOME! I'm new too and wish I had realized the importance of getting healthy at your age... but better late than never, eh?
The work below is from a couple of sources... I have been to diabetes counseling and have attended group weight loss meetings <wink, wink> and was told the same thing by both of them so there must be something to it. I have been using this method for a little bit now and have lost nearly 15 lbs. prior to signing up on here.
As far as the 5 times you eat, it's meal-snack-meal-snack-meal. I'm in your same boat as far as being VERY busy (currently working 2 jobs and carting teens around to activities) so it's hard to keep a schedule with eating. Do the best you can on that. You'll start to figure out convenient ways to take meals with you and you'll also use free time to prepare things ahead... did you know you can freeze PBJ's? Take one out in the morning to take with you and it's thawed and ready to eat by lunch. Fat free peanut butter and sugar free jelly of course...
Here's what "they" say:
Quote:
Using your dinner plate, put a line down the middle of the plate. Then on one side, cut it again so you will have 3 sections on your plate.
Fill the largest section with non-starchy vegetables such as:
spinach, carrots, lettuce, greens, cabbage, bok choy
green beans, broccoli, cauliflower, tomatoes,
vegetable juice, salsa, onion, cucumber, beets, okra,
mushrooms, peppers, turnip
Now in one of the small sections, put starchy foods such as:
whole grain breads, such as whole wheat or rye, whole grain, high-fiber cereal, cooked cereal such as oatmeal, grits, hominy, or cream of wheat
rice, pasta, dal, tortillas, cooked beans and peas, such as pinto beans or black-eyed peas, potatoes, green peas, corn, lima beans, sweet potatoes, winter squash, low-fat crackers and snack chips, pretzels, and fat-free popcorn
Then on the other small section, put your meat or meat substitutes such as:
chicken or turkey without the skin, fish such as tuna, salmon, cod, or catfish
other seafood such as shrimp, clams, oysters, crab, or mussels, lean cuts of beef and pork such as sirloin or pork loin, tofu, eggs, low-fat cheese
Add an 8 oz glass of non-fat or low-fat milk. If you don’t drink milk, you can add another small serving of carb such as a 6 oz. container of light yogurt or a small roll.
And a piece of fruit or a 1/2 cup fruit salad and you have your meal planned. Examples are fresh, frozen, or canned in juice or frozen in light syrup or fresh fruit.
For breakfast, your plate will look different but the idea is the same. If you use a plate or bowl for breakfast, keep your portions small. Use half your plate for starchy foods. You can ad fruit in the small part and a meat or meat substitute in the other. Find out about Breakfast On the Go.
I wish you the VERY best! You've already taken the first step! WTG!!
Edited to add: The snacks can be where your fruit comes in... and with breakfast... like Sandy, I love vanilla greek yogurt. I put sunflower seeds and blueberries in it. Sweet and salty all at the same time... yum!
