Food – What to Eat – Part 1 - Breakfast
One of the most frequently asked questions is, “What do you eat?” Before discussing this topic at some length, there are a few statements that are important to be made.
*“Diets” simply do not work; the very nature of the word implies the “beginning” and an “end” to a way of eating that has, historically, been unhealthy.
* A lifestyle change is needed to successfully lose weight and keep it off.
* Changing your lifestyle is fun, exciting, rewarding and an exploration into new and heightened flavors, an adventure to new lands through various cuisines that allow for choices that are healthier and more nutritionally sound. It’s all in how you adjust your mind to a positive approach!
* The way I begin to counsel someone is to ask them to create a list of the foods they would normally eat if calories were of no concern. This provides a starting point and allows me to see where their tastes lie. None of us are the same and we must study this and make choices together to be successful.
* Next, we examine those choices and let them guide us in making comparable flavor choices while instituting better preparation choices and learning how to substitute and alter some of the key ingredients that can easily be exchanged for healthier components.
* Following success in changing our thought process about food and evaluating our willingness to look inward to the root of our behaviors, we can move forward in developing and instituting a plan to begin the most rewarding journey of a lifetime.
* Intuitive eating is introduced to assist in making the total transition and is a crucial component for a successful long-term lifestyle change.
*Basically, three meals and three snacks seem to be the choice of many of us who have experienced long term success. Here are a few things you may find helpful.
-Calories in, minus calories used, equals your weight loss/gain.
-Caloric intake must be regulated according to the amount of exercise a person is performing.
-My success was achieved with approximately 1,400 to 1,500 calories a day with moderate exercise.
One of the most frequently asked questions is, “What do you eat?” Before discussing this topic at some length, there are a few statements that are important to be made.*“Diets” simply do not work; the very nature of the word implies the “beginning” and an “end” to a way of eating that has, historically, been unhealthy.
* A lifestyle change is needed to successfully lose weight and keep it off.
* Changing your lifestyle is fun, exciting, rewarding and an exploration into new and heightened flavors, an adventure to new lands through various cuisines that allow for choices that are healthier and more nutritionally sound. It’s all in how you adjust your mind to a positive approach!
* The way I begin to counsel someone is to ask them to create a list of the foods they would normally eat if calories were of no concern. This provides a starting point and allows me to see where their tastes lie. None of us are the same and we must study this and make choices together to be successful.
* Next, we examine those choices and let them guide us in making comparable flavor choices while instituting better preparation choices and learning how to substitute and alter some of the key ingredients that can easily be exchanged for healthier components.
* Following success in changing our thought process about food and evaluating our willingness to look inward to the root of our behaviors, we can move forward in developing and instituting a plan to begin the most rewarding journey of a lifetime.
* Intuitive eating is introduced to assist in making the total transition and is a crucial component for a successful long-term lifestyle change.
*Basically, three meals and three snacks seem to be the choice of many of us who have experienced long term success. Here are a few things you may find helpful.
-Calories in, minus calories used, equals your weight loss/gain.
-Caloric intake must be regulated according to the amount of exercise a person is performing.
-My success was achieved with approximately 1,400 to 1,500 calories a day with moderate exercise.
- My meals were usually kept between 300-500 calories so that total meal calories were 1,200 throughout the day for my three meals.
- My snacks were usually kept between 100-150 calories so that total snack calories were 300 daily for my three snacks.
- These figures could fluctuate somewhat so that total calories remained between 1,400 to 1,500 calories.
- I lost 137 pounds, which averaged 1.67 pounds per week. There were weeks I lost nothing and a few I gained. Losing nothing is still winning! The weight gained was not put on overnight; it should take a respectable amount of time to lose it as well.
-Breakfast is one of the most important meals of the day! This meal starts your metabolism, which enables your body to begin burning calories. It provides the nutrition to stimulate your thought processes and the stamina to begin your day energized and ready for action!
| Item | Portion | Calories | ||
| Egg, fried, no added fat | 1 lg egg | 92 | ||
| Oils, cooking spray, all varieties | 1/3 second spray | 2 | ||
| Toast, whole grain, 100% whole wheat | 1 slice | 100 | ||
| I Can’t Believe It’s Not Butter Spray Topping | 5 sprays | 4 | ||
| Bacon, Ready to Serve, Oscar Mayer | 3 slices | 70 | ||
| Sea Salt, McCormick Grinder | ¼ tsp | 0 | ||
| Fresh Ground Pepper, McCormick Grinder | ¼ tsp | 0 | ||
| Coffee | 1 cup | 0 | ||
| Creamer, Caramel, Coffee Mate | 1 TBSP | 30 | ||
| TOTAL CALORIES | 298 | |||
| Item | Portion | Calories | ||
| Oatmeal, regular, quick or instant, Cooked | 1/3 cup | 104 | ||
| Milk, Cow, Fat-Free, Skim | ½ cup | 45 | ||
| Banana, fresh | 1 small | 72 | ||
| Walnuts, English | ½ oz | 90 | ||
| Tea (bag, loose, instant), brewed | 1 cup | 2 | ||
| Splenda, sugar substitute | 1 packet | 90 | ||
| TOTAL CALORIES | 403 | |||
| Item | Portion | Calories | ||
| Eggs, scrambled | 2 med eggs | 140 | ||
| White toast, reduced calorie | 1 slice | 45 | ||
| Peanut butter OR | 1 ½ tsp | 50* | ||
| Blackberry Jelly | 1 ½ tsp | 25 | ||
| Hashbrowns | ½ c shredded, 2.8 oz | 68 | ||
| Olive oil | 1 tsp | 39 | ||
| TOTAL CALORIES | 292* | |||
| Item(McDonald's) | Portion | Calories | ||
| McDonald’s Egg McMuffin, without Canadian Bacon | 1 (4.3 oz) | 290 | ||
| McDonald’s Minute Maid Apple juice | 1 box (6.8 fl oz) | 90 | ||
| TOTAL CALORIES | 380 | |||
| Item (Starbucks) | Portion | Calories | ||
| Loaves, mini, no sugar added, whole wheat pumpkin | 1 mini loaf (3.4 oz) | 250 | ||
| Espresso Hot, Cinnamon Dolce Latte with sugar free syrup and non-fat milk, no whipped cream | 1 tall (12 oz) | 96 | ||
| TOTAL CALORIES | 346 | |||
| Item(Caribou Coffe) | Portion | Calories | ||
| Biscotti, original, almond | 1 (2 oz) | 230 | ||
| Hot coffee, Northern Lite Latte with sugar free syrup and skim milk, no whipped cream | 1 med (1 pint, 4 oz) | 123 | ||
| TOTAL CALORIES | 353 | |||
| Item | Portion | Calories | ||
| Cereal, Strawberry Harvest Crunch, South Beach Living OR | 1 cup | 170 | ||
| Cereal, Oat Flakes & Wild Blueberry Clusters OR | 1 cup | 200* | ||
| Cereal, Go Lean, Instant Hot OR | 1 packet | 150 | ||
| Cereal, Grape Nuts OR | ½ cup | 200* | ||
| Cereal, Cheerios, Original OR | 1 cup | 100 | ||
| Cereal, Fruit Harvest, Strawberry/ Blueberry (Kellogg’s) | ¾ cup | 110 | ||
| Milk, Cow, Fat-Free, Skim | ½ cup | 45 | ||
| Blueberries, fresh | 50 berries (2.4 oz) | 39 | ||
| TOTAL CALORIES | 284 | |||
| Item | Portion | Calories | ||
| Yogurts, fruit flavored, fat-free | 1 container (4.4 oz) | 118 | ||
| High Protein Breakfast Bar, South Beach, Cereal, Chocolate OR | 1 Bar (10 gr protein | 140 | ||
| High Protein Bar, Herbalife, Deluxe Chocolate Peanut | 1 Bar (10 gr protein) | 140* | ||
| Coffee | 1 cup | 0 | ||
| Creamer, Caramel, Coffee Mate | 1 TBSP | 30 | ||
| TOTAL CALORIES | 288 | |||
| Item | Portion | Calories | ||
| Eggs, omelet | 2 med eggs | 140 | ||
| Green onions | 2 TBSP | 4 | ||
| Tomatoes | 1 thin slice (5 oz) | 3 | ||
| Mushrooms | 2 oz | 2 | ||
| Green peppers | 1 TBSP | 2 | ||
| Pepper Jack Cheese, 2%, Singles, Kraft OR | 1 Slice | 50* | ||
| Parmesan Cheese, Grated Fresh, Kraft OR | 1 Slice | 20 | ||
| Swiss Cheese, No Fat, Singles, Kraft | 1 Slice | 35 | ||
| Steakhouse Seasoning, McCormick Grinder | ¼ tsp | 0 | ||
| Toast, whole grain, 100% whole wheat | 1 Slice | 100 | ||
| I Can’t Believe It’s Not Butter Spray Topping | 5 sprays | 4 | ||
| Tea (bag, loose, instant), brewed | 1 cup | 2 | ||
| Splenda, sugar substitute | 1 packet | 2 | ||
| TOTAL CALORIES | 309 |
These are just samples; wanted to show you that you can eat in, eat on the go or eat at one of your favorite coffee houses. Please create your own breakfast ideas according to your tastes and reference portion sizes and calories using package labeling or by going online to http://www.calorieking.com/.
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