Beginner Nutritional Help

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Coming from a Registered Dietitian… Not sure if you are male or female and how old you are so I am going to throw out just general info that may help you. 1. As far a quantity throughout the day: Fruit- 2 cups. This could be one 8oz cup of 100% orange juice and a medium sized apple a day for example. Veggies- 3 cups An example for the day: 1 cup of cooked broccoli, 2 cups of leafy green salad mix (2cups leaves= 1 cup veggie), and 12 baby carrots. Grains- 6oz To give you an idea of an oz= 1 slice of bread or 1 cup of cereal or1/2 cup of past, rice, and oatmeal. In the US not many people eat whole grains and typically eat refined grains (ie “white” grains) so the goal is to eat at least 3 oz whole grains and 3 oz of refined grains. To know if a grain is whole grain the first ingredient will be “whole wheat” or “whole grain”. Also brown rice, whole wheat pasta, oatmeal, whole cornmeal, bulgar are all whole grains. Proteins: about 6oz total for the day. This oz measurement is for the weight of the meat. If you don’t want to weigh your foods closely, 4 oz is about the size of a full deck of cards. 1 egg = 1 oz, 1/4 cup of cook beans = 1 oz, and 2 Tbsp of hummus. Oils- 6 teaspoons a day of healthy oils which are plant oils ( olive, soybean, sunflower, safflower) as well as nuts, fish, and salad dressings. This includes the oils you cook with, so if you are doing a stir fry keep track of how much oil you are adding to the pan. If you usually use butter or margarine look into switching to plant oils. Obviously you won’t be drinking oil by the spoonful but it is important to be mindful of what types of fat you are using. Good fat = oil = liquid at room temp, bad fat = solid = solid at room temp. Finally water/fluid: add lemon or other fruits to “spice”it up! Drink when you are thirsty. Try to avoid sugary drinks such as soda and large creamy sugary lattes at Starbucks. this plate doesn’t have dairy but I think dairy is important as well but it can technically go into the protein section. 2. The way that I look at it is I try to get at least 3 of the food groups into each main meal and at least 2 food groups for snacks. So for me that is a typical breakfast, lunch and dinner with 2-3 snacks. This just what I do, your day of food may look a lot different but it may give you idea of how to incorporate the concept. My breakfast may consist of 2 eggs (protein)scrambled with mixed with veggies such as spinach, broccoli, and zucchini (veggies) and a slice of toast (grain). You can add a glass of juice to give you a fourth food group as well. My snacks usually consists of a a fruit and protein (apple and peanut butter) or grain and protein (cheese and crackers). Lunch may be a BLT sandwich you get the grain in the bread, veggies in the lettuce and a small amount of protein in the bacon. I’ll most likely have a side of baby carrots (veggies) and hummus (protein) and sun chips (grain). Finally, a dinner of pizza! Whole wheat crust = grain, sauce and green peppers and a side salad = veggies, pepperoni and cheese = protein. For dessert or before bed snack: vanilla Greek yogurt and fresh blue berries = protein and fruit. So remember every meal doesn’t have to look like the plate, air for at least 3 food groups per big meal and at least 2 food groups per snack. I am skipping the intermittent fasting question cause I am not a proponent of it. 3. Fruits and veggies: there is no one that is better than the other. They all have their unique nutritional qualities. Even potatoes are good for you! They are full of potassium (more than a banana), vitamin C (half your daily value needed), fiber (helps you poo!), and antioxidants! As far as fruits and veggies what ever taste good to you, is going to be the best for your body. Don’t force yourself to eat broccoli if you hate it, its not worth it. Again with whole grains: look for the word “whole” as the first ingredient. 4. Eggs would be considered a protein. Some other protein foods include: fish, meats, beans, peas, lentils, and nuts. ​ Any other questions? I could go on for days lol

olivoilloveRD

Eggs are good for you.

lfcbigjoe

The purpose of the plate is as a simple, general guideline. Not to be over thought, just as a general rule. At every meal you eat, examine your plate. Dont examine how many meals, or how large, let’s just say you’re eating when hungry and eating until full. Now, does your plate look like that? If not, fix it. That’s the purpose of the plate.

Tom_Arnaud

I have a question about wich olive oil to use for cooking. To use cold it’s the extra virgin but for cooking I’ve heard that, at some high temperatures, olive oil turns carcinogenic. It’s this true?

pixiesrx

If ie longer periods on not eating is great. /r/intermittentfasting If you avoid industrial hyperpalatable foods you can eat untill your full. eggs are an amazing food. cholsterol and fat fear has showed to be misguided. check recent documentary “FAT” dont eat to late it disturbs sleep. check eTrF eat whole foods. avoid grains, sugar and industrial seed oils.

greyuniwave