What are healthy meals?

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:For lunch I'm having baked chicken breast, about a third of a cup of couscous made with bone broth, and carrots. This is a healthy meal.

That's not terrible. But I'd skip the pasta (couscous is not a grain, but basically teeny pasta) and add more vegetables. Ideally some green ones.

There's nothing wrong with having some starch with some of your meals. I had green for breakfast (avocado) and dinner (salad with romaine and broccoli). I look at the overall day, and don't worry too much about each meal being nutritionally perfect. That allows me the space to not become neurotic.

Agree. My understanding is that it's best to look at your diet over the course of a day or week, rather than meal by meal. There's no need to beat yourself up for one less than perfect choice, just make up for it next time.

[Anonymous]

I was a huge fan of the Cooking Light magazine. You can still find the cookbooks. Lots of good recipes.I also really like Skinnytaste and her suggested meal plans on her blog. Perfect should not be the enemy of the good for OP.

Oh, I loved Cooking Light! That's how I learned to cook!

[Anonymous]

Anonymous wrote:

Anonymous wrote:I hear you, OP. I'll toss out some "real food" ideas that some on DCUM will think are horrible, but they work for a real family.

Breakfast: Oatmeal with fruit; scrambled eggs on toast; whole wheat toast with peanut butter and banana; a bowl of yogurt with nuts and fruit

Lunch: A small turkey sandwich with fruit or some raw vegetables; leftover pasta; quesadilla; soup; a slice of pizza with fruit or veggie sides

Dinner: Endless possibilities, but most meals have a protein, lots of vegetables, and carbs as a side rather than a focus.

Try to add in as many healthy foods as you can. Doesn't mean you have to take away all the unhealthy foods. If you eat a lot of processed foods, try cutting them down to a couple of times a week. Make salads fun and nourishing ... throw in nuts, or cheese, or avocado to keep people full and prevent them from seeming like a punishment.

Try to get everyone cooking ... makes you appreciate food more.

Not horrible, but there’s a lot of sugar here. I’d make small adjustments to get the sugar out and still have a fully satisfying meal

Replace all fruit with berries only - rasp, blue, black, straw
If you need something crispy with scrambled eggs, cheese crisps instead of toast
Replace peanut butter and banana (sugar and sugar) with Avocado Smash on toast
Nuts, seeds, berries and two scoops of yogurt instead of a bowl
Turkey lettuce wrap instead of sandwich
Cauliflower pizza instead of regular pizza and salad instead of fruit
Chicken Salad or Egg Salad instead of leftover pasta (don’t make so much that there are any leftovers)

I'm responding before reading the rest of the thread so I'm sure some other person says this, but the reason the pp said 'works for a real family' before typing out her suggestions is because what you just typed would of course NOT work in a real family. Or at least many. Berries are expensive AF and my kids tear through them. Cheese crisps does not satiate the way toast does. Cauliflower pizza is a total diet food that I know virtually no one in real life who enjoys.

"Don't make so much that there are any leftovers" is extremely difficult when trying to cook for multiple people, some of which are children who are difficult to predict and who you don't want to go to bed hungry.

Anyway this is the type of post that actually really hurts someone like OP who is there and willing to try but for whom shifting to 'cauliflower pizza' type lifestyle would likely be a massive shift that would be virtually impossible to maintain.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I hear you, OP. I'll toss out some "real food" ideas that some on DCUM will think are horrible, but they work for a real family.

Breakfast: Oatmeal with fruit; scrambled eggs on toast; whole wheat toast with peanut butter and banana; a bowl of yogurt with nuts and fruit

Lunch: A small turkey sandwich with fruit or some raw vegetables; leftover pasta; quesadilla; soup; a slice of pizza with fruit or veggie sides

Dinner: Endless possibilities, but most meals have a protein, lots of vegetables, and carbs as a side rather than a focus.

Try to add in as many healthy foods as you can. Doesn't mean you have to take away all the unhealthy foods. If you eat a lot of processed foods, try cutting them down to a couple of times a week. Make salads fun and nourishing ... throw in nuts, or cheese, or avocado to keep people full and prevent them from seeming like a punishment.

Try to get everyone cooking ... makes you appreciate food more.

Not horrible, but there’s a lot of sugar here. I’d make small adjustments to get the sugar out and still have a fully satisfying meal

Replace all fruit with berries only - rasp, blue, black, straw
If you need something crispy with scrambled eggs, cheese crisps instead of toast
Replace peanut butter and banana (sugar and sugar) with Avocado Smash on toast
Nuts, seeds, berries and two scoops of yogurt instead of a bowl
Turkey lettuce wrap instead of sandwich
Cauliflower pizza instead of regular pizza and salad instead of fruit
Chicken Salad or Egg Salad instead of leftover pasta (don’t make so much that there are any leftovers)

I'm responding before reading the rest of the thread so I'm sure some other person says this, but the reason the pp said 'works for a real family' before typing out her suggestions is because what you just typed would of course NOT work in a real family. Or at least many. Berries are expensive AF and my kids tear through them. Cheese crisps does not satiate the way toast does. Cauliflower pizza is a total diet food that I know virtually no one in real life who enjoys.

"Don't make so much that there are any leftovers" is extremely difficult when trying to cook for multiple people, some of which are children who are difficult to predict and who you don't want to go to bed hungry.

Anyway this is the type of post that actually really hurts someone like OP who is there and willing to try but for whom shifting to 'cauliflower pizza' type lifestyle would likely be a massive shift that would be virtually impossible to maintain.

It actually works for a Gluten Free Celiac Family.
But keep throwing your judgment around about what will work for a REAL Family. My family is very real pissant.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:For lunch I'm having baked chicken breast, about a third of a cup of couscous made with bone broth, and carrots. This is a healthy meal.

That's not terrible. But I'd skip the pasta (couscous is not a grain, but basically teeny pasta) and add more vegetables. Ideally some green ones.

There's nothing wrong with having some starch with some of your meals. I had green for breakfast (avocado) and dinner (salad with romaine and broccoli). I look at the overall day, and don't worry too much about each meal being nutritionally perfect. That allows me the space to not become neurotic.

NP- I agree that there’s nothing wrong with some starch with each meal, but a vegetable and a protein at every meal are my priorities. I would add some roasted veggies to my couscous or toss in some spinach or arugula. It’s hard to get 5+ servings of fruit and veggies a day if you don’t have them at every meal.

[Anonymous]

If you can afford it, OP, I highly recommend working with a nutritionist. They can provide really tailored advice to you. It's not that the advice on here is necessarily bad (I myself follow a Michael Pollan-type approach to eating) but a specialist can help you assess your particular habits and suggest changes that are sustainable for you.

[Anonymous]

Anonymous wrote:

Anonymous wrote:For lunch I'm having baked chicken breast, about a third of a cup of couscous made with bone broth, and carrots. This is a healthy meal.

That's not terrible. But I'd skip the pasta (couscous is not a grain, but basically teeny pasta) and add more vegetables. Ideally some green ones.

No, that's a HEALTHY MEAL. It doesn't suddenly become UNHEALTHY because there's 1/3 of a cup of couscous on it, nor will it suddenly become monumentally healthier if you add 1/3 of a cup of broccoli instead. Your perspective is disordered and you should stop advising people what is healthy to eat, because you clearly have very limited understanding of what that means.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:For lunch I'm having baked chicken breast, about a third of a cup of couscous made with bone broth, and carrots. This is a healthy meal.

That's not terrible. But I'd skip the pasta (couscous is not a grain, but basically teeny pasta) and add more vegetables. Ideally some green ones.

There's nothing wrong with having some starch with some of your meals. I had green for breakfast (avocado) and dinner (salad with romaine and broccoli). I look at the overall day, and don't worry too much about each meal being nutritionally perfect. That allows me the space to not become neurotic.

NP- I agree that there’s nothing wrong with some starch with each meal, but a vegetable and a protein at every meal are my priorities. I would add some roasted veggies to my couscous or toss in some spinach or arugula. It’s hard to get 5+ servings of fruit and veggies a day if you don’t have them at every meal.

I think focusing on having protein and some produce (fruit or vegetable) at every meal is a really good place to start. I personally feel so much better having protein with every meal and that helps me cut back on snacking. I think when you have small kids who eat a lot of carbs trying to be super low carb is possible but takes a ton of energy. I also think mentally adding things in is easier than cutting them out. Healthy but relatively easy from a mental standpoint would be the following, combined with a small/moderate portion of whatever carbs your kids are having.

Breakfast
Eggs plus fruit

Greek yogurt smoothie with frozen fruit

Lunch:
Big batch of black bean soup

Salad with deli turkey and some cheese

Dinner:

Homemade baked chicken or fish, any kind of vegetable

But keep eating food you like such as burgers and pizza, just make sure every meal has protein and produce.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I hear you, OP. I'll toss out some "real food" ideas that some on DCUM will think are horrible, but they work for a real family.

Breakfast: Oatmeal with fruit; scrambled eggs on toast; whole wheat toast with peanut butter and banana; a bowl of yogurt with nuts and fruit

Lunch: A small turkey sandwich with fruit or some raw vegetables; leftover pasta; quesadilla; soup; a slice of pizza with fruit or veggie sides

Dinner: Endless possibilities, but most meals have a protein, lots of vegetables, and carbs as a side rather than a focus.

Try to add in as many healthy foods as you can. Doesn't mean you have to take away all the unhealthy foods. If you eat a lot of processed foods, try cutting them down to a couple of times a week. Make salads fun and nourishing ... throw in nuts, or cheese, or avocado to keep people full and prevent them from seeming like a punishment.

Try to get everyone cooking ... makes you appreciate food more.

Not horrible, but there’s a lot of sugar here. I’d make small adjustments to get the sugar out and still have a fully satisfying meal

Replace all fruit with berries only - rasp, blue, black, straw
If you need something crispy with scrambled eggs, cheese crisps instead of toast
Replace peanut butter and banana (sugar and sugar) with Avocado Smash on toast
Nuts, seeds, berries and two scoops of yogurt instead of a bowl
Turkey lettuce wrap instead of sandwich
Cauliflower pizza instead of regular pizza and salad instead of fruit
Chicken Salad or Egg Salad instead of leftover pasta (don’t make so much that there are any leftovers)

I'm responding before reading the rest of the thread so I'm sure some other person says this, but the reason the pp said 'works for a real family' before typing out her suggestions is because what you just typed would of course NOT work in a real family. Or at least many. Berries are expensive AF and my kids tear through them. Cheese crisps does not satiate the way toast does. Cauliflower pizza is a total diet food that I know virtually no one in real life who enjoys.

"Don't make so much that there are any leftovers" is extremely difficult when trying to cook for multiple people, some of which are children who are difficult to predict and who you don't want to go to bed hungry.

Anyway this is the type of post that actually really hurts someone like OP who is there and willing to try but for whom shifting to 'cauliflower pizza' type lifestyle would likely be a massive shift that would be virtually impossible to maintain.

It actually works for a Gluten Free Celiac Family.
But keep throwing your judgment around about what will work for a REAL Family. My family is very real pissant.

Real but certainly not common and most would say that shifting to a gluten free celiac friendly lifestyle would in fact be a major life change. One that OP does not need to make as they do not claim to be celiac so this is irrelevant.

[Anonymous]

Anonymous wrote:If you can afford it, OP, I highly recommend working with a nutritionist. They can provide really tailored advice to you. It's not that the advice on here is necessarily bad (I myself follow a Michael Pollan-type approach to eating) but a specialist can help you assess your particular habits and suggest changes that are sustainable for you.

A dietician should be covered by an ACA complaint health insurance plan. Mine is with a $20 copay. And it was also covered 20 years ago, before the ACA, when I talked to one during my 2 nd pregnancy (my first one was very hard and although I did not have gestational diabetes, my OB felt excess carbs might have played a role). You might need a referral, depending on your plan. But what PCP is going to refuse a referral to a dietician? It’s an easy, non-medication way to improve your health in a variety of ways. There is no downside if you see someone legit (big downside if you see someone pushing fad diets and expensive supplements. If your PCP balks, it’s time to find a new PCP.

I’ve lost almost 90 pounds in a year with a bariatrician and dietician and GLP-1. And very little of it is muscle mass, because I’m being instructed to do 120 of strength training a week and am eating lots of protein and nutrient dense food. I could not have pulled this off, even with the meds, without good, ongoing, nutrition advice.

[Anonymous]

Anonymous wrote:

Anonymous wrote:If you can afford it, OP, I highly recommend working with a nutritionist. They can provide really tailored advice to you. It's not that the advice on here is necessarily bad (I myself follow a Michael Pollan-type approach to eating) but a specialist can help you assess your particular habits and suggest changes that are sustainable for you.

A dietician should be covered by an ACA complaint health insurance plan. Mine is with a $20 copay. And it was also covered 20 years ago, before the ACA, when I talked to one during my 2 nd pregnancy (my first one was very hard and although I did not have gestational diabetes, my OB felt excess carbs might have played a role). You might need a referral, depending on your plan. But what PCP is going to refuse a referral to a dietician? It’s an easy, non-medication way to improve your health in a variety of ways. There is no downside if you see someone legit (big downside if you see someone pushing fad diets and expensive supplements. If your PCP balks, it’s time to find a new PCP.

I’ve lost almost 90 pounds in a year with a bariatrician and dietician and GLP-1. And very little of it is muscle mass, because I’m being instructed to do 120 of strength training a week and am eating lots of protein and nutrient dense food. I could not have pulled this off, even with the meds, without good, ongoing, nutrition advice.

120 of strenth training per week - does this mean 1 hr 20mins? I dont think it does.

Good job

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:For lunch I'm having baked chicken breast, about a third of a cup of couscous made with bone broth, and carrots. This is a healthy meal.

That's not terrible. But I'd skip the pasta (couscous is not a grain, but basically teeny pasta) and add more vegetables. Ideally some green ones.

There's nothing wrong with having some starch with some of your meals. I had green for breakfast (avocado) and dinner (salad with romaine and broccoli). I look at the overall day, and don't worry too much about each meal being nutritionally perfect. That allows me the space to not become neurotic.

Agree. My understanding is that it's best to look at your diet over the course of a day or week, rather than meal by meal. There's no need to beat yourself up for one less than perfect choice, just make up for it next time.[/quote]

I was with you until your last sentence. There's nothing to make up for! Human bodies need starch! Not tons, not half the plate, but some.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:For lunch I'm having baked chicken breast, about a third of a cup of couscous made with bone broth, and carrots. This is a healthy meal.

That's not terrible. But I'd skip the pasta (couscous is not a grain, but basically teeny pasta) and add more vegetables. Ideally some green ones.

There's nothing wrong with having some starch with some of your meals. I had green for breakfast (avocado) and dinner (salad with romaine and broccoli). I look at the overall day, and don't worry too much about each meal being nutritionally perfect. That allows me the space to not become neurotic.

Agree. My understanding is that it's best to look at your diet over the course of a day or week, rather than meal by meal. There's no need to beat yourself up for one less than perfect choice, just make up for it next time.[/quote]

I was with you until your last sentence. There's nothing to make up for! Human bodies need starch! Not tons, not half the plate, but some.

FWIW, PP and I wasn't referring to starch, which is fine. I was referring to the nights I inhale a Chick-fil-A meal, plus dessert, and feel kinda sick afterwards.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:If you can afford it, OP, I highly recommend working with a nutritionist. They can provide really tailored advice to you. It's not that the advice on here is necessarily bad (I myself follow a Michael Pollan-type approach to eating) but a specialist can help you assess your particular habits and suggest changes that are sustainable for you.

A dietician should be covered by an ACA complaint health insurance plan. Mine is with a $20 copay. And it was also covered 20 years ago, before the ACA, when I talked to one during my 2 nd pregnancy (my first one was very hard and although I did not have gestational diabetes, my OB felt excess carbs might have played a role). You might need a referral, depending on your plan. But what PCP is going to refuse a referral to a dietician? It’s an easy, non-medication way to improve your health in a variety of ways. There is no downside if you see someone legit (big downside if you see someone pushing fad diets and expensive supplements. If your PCP balks, it’s time to find a new PCP.

I’ve lost almost 90 pounds in a year with a bariatrician and dietician and GLP-1. And very little of it is muscle mass, because I’m being instructed to do 120 of strength training a week and am eating lots of protein and nutrient dense food. I could not have pulled this off, even with the meds, without good, ongoing, nutrition advice.

120 of strenth training per week - does this mean 1 hr 20mins? I dont think it does.

Good job

120 minutes?

[Anonymous]

Don't listen to the nutsos here. Store bought pasta is fine, if you make your sauce. Don't be going around making homemade pasta.
Pad Thai sauce from a jar is also ok. Rice noodles from the store are also ok.
But cook it at home. No canned crap ever.