Help me tweak my diet/eating habits?
Ok, I do not come from a family of healthy eaters or know any, lol. Even the nutritionists I know suffer from highblood pressure and poor eating habits. So I am left to my own devices: internet research and yahoo answers, lol. Looking to tweak my diet a bit for a combination of weight loss, rheumatoid arthritis, and general health. I try to walk four days a weak for thirty minutes or more depending on swelling/pain.
Breakfast
Smoothie – cup of Spinach, 1 cup of carrots, ¼ cup almond milk, 8 blackberries
¼ cup of Walnuts, and whole wheat/multigrain black bread roll (80 calories/4g protein) with a teaspoon of butter.
Snack ½ cup of raisins
4 prunes
Lunch:
Banana smoothie – 1 1/2 small banana, 1/3 cup of almond milk vanilla extract & cinnamon.
Snack: ½ cup walnuts
Half of a whole wheat role with organic natural peanut butter
Snack: orange
I eat lean chicken breast or fish three to four times a week for dinner
Dinner option 1: Berry smoothie, cup of berries, two pineapple slices, ¼ cup almond milk, 1/8 cup organic sugar, ½ cup of nuts on side
Dinner option 2: Fish baked (salmon, cod, halibut), whole grain rice
Dinner option 3: Chicken, green vegetable on the side, blue cheese dressing 2 tbl spoons
Dinner option 4: Shrimp with fruit as a side
I only bake or boil fish and chicken.
I also take a flinstone vitamin, fish oil, biotin, folic acid, potassium glucosanate, and calcuim with vitamin C supplements. I intend to add vitamin D, selenium, and probiotics.
Thank you!
I forgot to note that I am looking for a permanent change to my diet (as in the way you eat daily). I have been eating the above for almost three weeks, and want to know if I am on the right track or leaving something out or have to much of something in. I have already lost several pounds and want to make sure my new eating habits are healthy. Thank you.
What do you think of this diet? Good for weight loss?
I'm on a budget so I buy things in bulk, usually frozen, dry beans, etc. Nutrition facts are from the labels.
BREAKFAST
Breakfast smoothie
-1/2 cup organic mixed berries, frozen 35 calories, 3g fiber, 6g protein
-1/4 cup whole grain steel cut oats (cooked or soaked) 170 calories, 5g fiber, 7g protein
-1/2 cup low fat kefir (plain or flavored) 80 calories, 1.5g fiber, 5.5g protein
TOTAL 285 calories, 9.5g fiber, 18.5g protein
COFFEE (two mugs)
-1/2 cup 1% milk 51 calories, 4g protein
TOTAL 51 calories, 4g protein
SNACK(S)
-19 raw almonds (unsalted) 180 calories, 3g fiber, 7g protein
-1 medium banana 105 calories, 3g fiber, 1g protein
TOTAL 285 calories, 6g fiber, 8g protein
LUNCH
-1 large sweet potato 162 calories, 5.9g fiber, 3.6g protein
TOTAL 162 calories, 5.9g fiber, 3.6g protein
A few mugs of green tea with lemon
DINNER
Veggie Pasta (or Veggie Brown rice)
-1 cup cooked whole grain pasta (or whole grain brown rice) 200 calories, 6g fiber, 7g protein
-1/2 cup black beans (from dry) 140 calories, 6g fiber, 7g protein
-1 cup broccoli 30 calories, 2g fiber, 1g protein
-1 cup squash 23 calories, 1g fiber, 1g protein
-1 cup carrots 52 calories, 3g fiber, 1g protein
TOTAL 445 calories, 18g fiber, 17g protein
DAILY TOTAL
1,228 calories, 39.4 g fiber, 51g protein
No added sugar or salt.
Random info.
I'm female, 22 years old, 5' 8", last time weighed 250lbs. :( That was 6 months ago when I had a baby. I gained a ton of weight while pregnant. I've been eating healthy since then, just way too much food, and I hate the feeling of being too full. I eat really slow to avoid that feeling. I want to make a serious life change. This isn't a "diet" to me, it's what I really would like to eat. I like "bland" food too, as in no extra dressing or sauces. I'm not a big fan of meat but I'm not against it. I'm stuck inside with my baby all day but I do go out for a couple walks daily (pushing a stroller so I can't go too fast) 30-60 minutes each. I stretch and I do squats, lunges, and plié squats (I googled what they are called, site below). I usually do 20-50 at a time, of each, then walk around the house until the burn wears off. I try to do that twice a day, more if I feel like it. In a few weeks I'm going to start swimming a lot at the beach near my apartment. I also drink about a gallon of water everyday, sometimes more (I never feel sick from it). I take a prenatal vitamin and DHA/EPA combo (two separate pills) and a few fenugreek pills (I just stopped breastfeeding and had a bunch left). I reintroduced coffee, my guilty pleasure that I'm not willing to give up. I don't smoke. I would like to lose weight and just feel healthier. No set goals besides a healthy lifestyle, smaller clothes, and setting a good example for my son. :)
http://exercise.about.com/cs/butthipsthighs/l/aa092900a.htm