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DIETITIANBECKY Posts: 26,658
8/13/12 8:45 P

I too like the link: choosemyplate.gov (as already listed) for a visual to show how to plan healthy meals.

You may also want to look at your SP meal plans to get an ideal of how to plan healthy meals with lowfat dairy, lean meats and protein, fruits, veggies and whole grains.

BTW:

--one should aim for about 20-25 grams of fiber daily.
--one should aim for less than 6-7 teaspoons of added sugar daily (24-28 grams)

Dietitian Becky

LINAMARIE64 SparkPoints: (4,612)
Fitness Minutes: (3,880)
Posts: 268
8/13/12 7:48 P

I also use google, when ever I have a question or confused about any nutritional values or how to figure out how to weigh or measure.. google has had the answer to all my questions...

DRAGONCHILDE SparkPoints: (57,056)
Fitness Minutes: (14,252)
Posts: 9,646
8/13/12 6:25 P

You are not being a bother at all! That's what we're here for, and you're not an idiot for asking! How can you ever learn if you don't know?

Did you check out the infographic I linked? It's really helpful and provides a great, pictorial reference for how much to eat and when.

Please don't feel like an idiot. When I started this, I had NO idea what I was doing... I thought it was healthier to eat two sausage and biscuits instead of a sausage biscuit and hashbrowns, because the hashbrowns are deep fried. And I was eating half a day's calories at breakfast alone!

It IS overwhelming, but the good thing is... this isn't all-or-nothing. Make baby steps. Small, sustainable changes that gradually adapt your lifestyle to a more healthy one. You don't have to eat like a rich California vegan to be healthy... you start by working with what you have.

If you're not tracking, start. That's where you start learning. Track the things you normally eat, and start making very small changes. You know what my first change was? measuring my pasta. I didn't stop eating it... I started eating less! Then, I started adding more veggies.

The government food plate is exactly the place you want to start: www.choosemyplate.gov it's a simple, easy-to-understand representation of where to start. My kindergartener understands it. :) Don't sell yourself short. You CAN do this, I promise! Just start out small, and remember, there's no need for perfection.

ZORBS13 SparkPoints: (103,458)
Fitness Minutes: (103,710)
Posts: 13,205
8/13/12 5:35 P

I like this article for really simple ways to start eating healthier.

www.sparkpeople.com/resource/nutrition_art
icles.asp?id=1011


MAGGIEMURPHY4 SparkPoints: (13,865)
Fitness Minutes: (10,813)
Posts: 936
8/13/12 4:58 P

I really take it for granted the knowledge I have regarding food. My mother taught us healthy eating when I was very young and when healthy eating was not a popular concept. If I were to start at the beginning as it sounds like you are...I would suggest looking at the menu planner on your food log. Spark will give a days menu which will give you healthy choices, serving size and combinations. I believe you can look at the whole week by changing the day. This is probably the easiest place to start.

Then you can start googling things like What are lean proteins, What are healthy carbs and Healthy fats. Then you will get a list of food items in those categories. Ultimately you want your diet at the end of the day to consist of approximately 50% carbs which includes fruit and veggies, 20% lean protein and 30% healthy fats. going under or over by less than 10%-15% in one area is not a big deal except going over 30% in fat. If you use the food tracker on spark it will calculate these totals for you and then you can make adjustments.

You could also check out this site...it is the old pyramid of the food groups updated called my plate ....it might be helpful in choosing foods.

Good luck to you!! www.choosemyplate.gov/food-groups/

Edited by: MAGGIEMURPHY4 at: 8/13/2012 (17:10)
OVERACTIVEELBOW Posts: 6,003
8/13/12 3:50 P

Like I expect most people do, I pretty much eat foods cooked the way my family prepared them in the combinations that they prepared them, eating same in the quantities that were served, etc. Obviously since I have a weight problem that learned and habituated eating-life-style has not worked for me (or my siblings).
I guess I am a lot deficient in my learning capabilities because I keep getting lost in all the do(s). I do not multi-task well if at all. So, I guess what I am looking for, which probably doesnot exist, is the so-simple-a-kindergartener-would-understan
d method/plan/explanation of what I am supposed to be eating in what combinations that are also compatible with someone whose finances are extremely limited (that is the less expensive ordinary ingredients).
The things I have found seem to be way left or right... that is so general that I am not sure what foods are included or so detailed that I cannot possibly purchase/prepare the foods for a single person household (even if I could find all the ingredients in the local stores).
The 'What falls where" ... I guess I am not sure what I meant by that either. But maybe I was thinking that I need a chart (?) that indicates the best sources of what I should eat for the least cost in calories... The most bang for your calorie? Those things that have a larger volume with higher nutrition and lower calories.... That type of thing.

I am feeling like an idiot. I wish I had never started this thread. I am sure it was a giant mistake on my part. I just need to keep trying (the high or miss method) to find foods that fill and sustain that will also allow me to slim my body to a healthy weight.
Again I apologize for being a bother, have a great life.

DRAGONCHILDE SparkPoints: (57,056)
Fitness Minutes: (14,252)
Posts: 9,646
8/13/12 2:21 P

You're actually in exactly the right place. :) The Diet and Nutrition board is a great place to find all the answers to your nutrition-based questions! I don't have a good handle on macronutrient distribution, or I'd answer myself, but someone will be along presently.

And if you subscribe to Sparkcoach, you'll actually be able to ask these questions of the experts once a week, directly!

I do have a question that I need some clarification on, though:

"What item/s in the grocery store falls where in the tracking of calorie intake."

I'm not sure what you mean by this, exactly. Could you clarify your question, please? That's kindof a broad question that no one can really answer easily.

I will say that you should check out this infographic that SparkCoach has kindly provided, that is super helpful and will help you understand how much of what you should be eating:

www.sparkcoach.com/coach/nutrition_infogra
phic.htm
- You can find this under "how to get the most out of SparkCoach" (The big purple button) and by clicking on "What to eat" on the bottom right.

Edited by: DRAGONCHILDE at: 8/13/2012 (14:26)
OVERACTIVEELBOW Posts: 6,003
8/13/12 1:31 P

There must be a concise answer to this/these question(s) of daily suggested requirements....
How many servings/grams of: fruits; vegetables; grains; proteins per day
How many grams of carbohydrates; (sub categories) sugar; soluble fiber; insoluble fiber;
What item/s in the grocery store falls where in the tracking of calorie intake.

You see I am doing the sample-run of SparkCoach. When asked the questions I thought my biggest need was motivation... Now I believe I need to know a WHOLE lot more about what I should be consuming, in what quantities, in what combinations..... You see I believe that my weight problem is what I am consuming, and not my motivation to achieve a healthier body. But probably in total reality .... it is a combination of both nutrition knowledge and staying motivated.
This was probably not the place or way to bring this up...
I cannot believe that I am the only one floundering about, lost in this complex world of learning to eat right for my age, weight, activity level, etc.
If anyone reads this and has a helpful suggestion, Please share it.
Thank you for your time, Audra

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