What is your healthiest food habit? - YouLookFab Forum

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What is your healthiest food habit?

Peri

Veteran

Like most I think, I've put on weight with the events of the past year and a half. In theory I want to start eating more clean and healthy but I just don't follow through and one reason I've figured out is that in order to stop a bad habit I need to replace it with a better one.

Another issue is that I'm not a great cook. I do okay with my limited repertoire but most meal prep info I see is a few steps over my head and I get discouraged. Cooking and nutrition are not fields that excite me or tickle my interest in learning so I stay stuck.

So, what is some easy to follow habit that you have that is healthy? Mine is my standard breakfast...an apple, almonds and a cup of Matcha. After that the rest of the day is downhill, but let's not talk about bad habits...lets just try to pool some good ones.

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30 replies

Latest reply was from Jules

chewyspaghetti

Veteran

We've switched to green smoothies for breakfast. I use some greens, greek yogurt, a banana, some combination of fresh/frozen fruits and either juice or oatmilk to thin it out.
The other thing I do is a green salad for lunch. I like to add things to keep it interesting- fruit, nuts, cheese, etc. I used to add meat but have moved away from that.

cjh

(website)

Veteran

Your breakfast sounds good and healthy, and doesn’t cause any messy cleanup chores. Sounds great to me!

We’re not super consistent, but eating healthy is easier when I plan ahead and make parts of meals or snacks ahead. Making things ahead doesn’t have to be hard. I’m talking things like cutting up carrots, celery and bell peppers, slicing up the leftover pork chop or chicken breast for a sandwich, and hard boiling eggs. Divide meat into individual baggies when you get home from shopping - religiously! Every chicken breast and pork chop and hamburger patty into its own baggie! I even open the bacon and put 4-5 strips in a baggie! Then store in freezer in small bins or larger ziplocks by type.

Be sure to buy other produce that keeps pretty well, such as grapes, pears, avocados and citrus, and make sure to use it right away! If you buy spring mix in a box, it’s a little more expensive than a head of leaf lettuce, but it lasts well. Make salads with your cut up veggies, and or fruits. Add cheese shreds, nuts and a little dressing. Pack individual portions in jars or baggies.

Homemade dressings based on 1 tablespoon olive oil and two teaspoons of wine vinegar per serving, stir or whisk in additions to taste:
Italian seasoning mix, garlic powder, salt and pepper.
Couple tsps each of mustard and honey, coarse ground pepper.
A spoonful of strawberry jelly, splash of lemon juice.
Salsa and sour cream (for taco salad).

If you eat meat every day, take advantage of crockpot cooking. Throw frozen meat (just run warm water over the baggie until the single piece is removable) in with broth, sauce and/or seasonings. When you get home, serve with salad and a microwave bag of frozen veggies like green beans or broccoli.

Happy to give input here, as I need to get myself back on track, too.

Katerina

Veteran

For me, the important habit is to eat often and regularly. Small healthy snacks between meals - a fruit, a few nuts, a small portion of yogurt. When things are stressful - I don’t eat during the day at all and then, starving, eat a large meal in the evening. Instead, eating something small every 3 hours is a healthy habit that makes a big difference and which I at least try to keep.

JAileen

Veteran

In summer, when we are barbecuing, I make a chop salad every evening. I use, carrot, celery, purple cabbage, bell pepper, an fresh herbs such as parsley and basil. Others vegetables can be added, too. I make a simple oil and vinegar dressing. The colors, the freshness and the crunch make it very appealing.

kkards

Veteran

i found that the healthiest thing i do is to eat 3 times a day, no snacking. I get really cranky if i skip a meal, and i found that snaking did not make me less hungry at meal time. On the occasions when i do snack its generally fruit or veg with a dip.
I really try to reserve Sunday night (and the occasion Monday) for dessert, as this gives me something to look forward to. I added the occasion Monday, because if I’m having a store bought treat, I usually break it into 2 pieces so that each night in only around 200-250 calories. This has slipped a little in the last 18 months, as i have found myself to eating a little ice cream and/or chocolate chips a few times a week.
re meal prep and cooking, I don’t think that you need to master them to eat healthy. But you do need to decide what and how you want to eat. I am 100% ok with being a uniform eater…ie i eat the same thing for breakfast and lunch every day (lunch is broken into weekdays and weekends). It’s just easier for me, and its low stress and a lot less prep. Than i have about 6-7 go to dinners with takeout thrown in about once a week.

Anonymous

I’m nutrition - obsessed so take me with a grain of no-salt product . I recently went to see a nutritionist with the results of a body scan in hand and begged for help . I paid for a program I see using for the rest of my life , hopefully . At my age ( 60) , I need a ton more protein and a lot fewer calories than I had been consuming . A month in , I’m shocked at how much smaller my meals need to be - and I’m talking EVERY DAY and EVERY MEAL . I’ve stopped with the smoothies as I now see the incredibly high caloric count that went into them . A scoop of protein powder , lots of oat milk ( even unsweetened has calories that add up ) , a banana , frozen fruit , spinach etc ….gah , no wonder I couldn’t keep my weight under control . Anyways , I don’t need variety in my weekly eating plan so I eat the same things over and over . I weigh and measure , which I never thought I’d be doing but it’s been a huge eye opener . One tip that’s working for me - especially in getting in the protein grams I need daily - is doing 3 or 4 chicken breasts in broth in the instant pot and then having a bowl of shredded chicken to eat all week . I don’t like eating so much animal protein but until tofu has more protein in it - I’m a little stuck . Also , I’m a bit horrified at how much oat milk I was splashing into my coffee every day . All of a sudden there’s another 150-200ml of milk to consider . I budget for it now .

Echo

Veteran

Dh and I went low-carb during the pandemic. I started eating what FELT like a lot more calories (I never counted) - bacon and cheese and meat. So now 1/2 to 3/4 of my plate is veggies (cruciferous veggies especially - cauliflower, broccoli, brussels sprouts, cabbage) with a protein. I snack on nuts and seeds and low-carb fruits (blueberries and strawberries especially). I just avoid things like bread, potatoes, rice and sugar.

I dropped 65/70 pounds without trying and without ever counting a calorie; Dh dropped about 90. I would like to lose a few more, and so I am now consciously trying to snack less and increase my step count.

I do occasionally indulge, though. Dd and I went to see Wicked on Thursday afternoon. While out at dinner I had salmon and broccoli... and then a slice of tiramisu.

Style Fan

Veteran

I don't really like cooking, but I do it because what is the alternative? I don't want to eat prepared food, and I feel much better when making things from scratch. I do not make elaborate meals. Very simple.
I have a few recipes that I repeatedly use (ask Mr. SF), but they work. We are mostly plant-based (no dairy, animal products, etc.). We do eat fish about twice a week because I was getting tired. Probably B12.
I make lentil stew in the slow cooker, lentil soup (hearty), quinoa salad with chickpeas and vegetables, tofu with nutritional yeast, chilli with black beans, etc.
These are all easy things.
I also make salads a lot, and I make my dressing from olive oil and vinegar (3 to 1).

rachylou

Veteran

Lisap is right about the caloric needs of an adult and ideal portions.

Also: Jamie Oliver’s 15-minute meals. Fast, which means easy, and interesting.

Also, I do believe in the every three-four hour guidelines for eating. But really am unable to do the ‘stop eating four hours before bedtime’ thing.

ETA: French Cooking in Ten Minutes is still probably my favorite cookbook. Tiny little book. Lists the basic techniques to make something out of anything and how to get it done fast and easy. I think Jamie Oliver must have read it

Anonymous

Ack ! I completely forgot about nutritional yeast ! 9g of protein added to tofu is perfect !! Thanks Janet

nuancedream

Veteran

I only eat until I'm approximately 80% full, which is something I learned from reading the book, The Blue Zones. I'm satiated but not overstuffed Vegetables are the focus of my meals with animal protein (fish or poultry) playing a supporting role. I also have starting making vegetarian and vegan stews in the Instant Pot, my favorite kitchen gadget. If Mr. ND and I go out to dinner, we share an entree and a salad. No bread. If we both have a glass of wine, then no dessert. For my birthday, we had tiramisu for two after dinner. I have to treat myself once in a while.

CarolS

Veteran

I've eased up on sugars and simple carbs big time -- without telling myself I CAN'T have them (only makes me crave them). Added a lot more protein. I eat a TON of roasted veggies -- other styles too, but roasted veg go down SO easily. And I stopped eating after 8 pm or so and don't eat again until 8 or 9 the following morning.

I treat myself to a bit of 85% dark chocolate almost every day -- sometimes I toss in a few almonds to make it fancy! Or put it on sliced banana topped with natural peanut butter. (confession, I buy the atual PB with salt, but no sugar. There was only so far I was prepared to go!)

I indulge mindfully at special events (ie a piece of birthday cake). This has been working well for me since April. Winter is a season where I am vulnerable to the best laid plans falling apart, but I hope that having so many successful months under my belt will carry me through.

The other healthy habit I am trying to cultivate is that of SLEEP. I mention this because sleep is so very tied to many of the urges that can lead to food choices we later regret -- and in my case to full-on self sabotage. I am the queen of the stress eaters.

As others have said, I also find it helpful to prep/plan in advance, and to keep easy to prepare options on hand - canned tuna and salmon, canned chickpeas and black beans...

Sal

Veteran

I am a foodie and love cooking and eating and entertaining....I love variety in my food.... So I am challenged....and I live with a 16 year old boy who loves food....Food is a joy for me - preparing it, sharing it with friends and family, shopping for it, finding recipes, and eating it.

For me things that help are

- being organised with lunch - boiled eggs, protein to add to salads, good hearty soups in winter etc...
- reducing alcohol and trying not to drink my calories in flat whites
- thinking to myself - if I still want this in an hour I can have it. Often in an hour I have forgotten all about it.

Runcarla

Veteran

My one long time favourite ‘trick’ (and this is for family cooking) is to volumize with veggies. Pasta sauce? I fine chop onions, celery, carrots and mix 2/3 veg to 1/3 (lean) ground beef. Stir fries with lots of interesting and colourful veggies. Lots of veg mixed with lamb or beef, and gravy for a shepherd’s pie. Soups and stews with double the veg normally described in the recipe. Mashed potatoes are 1/3 cauliflower (just boil with potatoes and blend together) or ‘riced’ cauliflower instead of rice under curry. At least two veg with every meal. This might be more labour intensive than you want, so…

…my simplest good habit is to manage portion size. I don’t deprive myself, and have a hectic sweet tooth, but I keep servings modest - the child’s size serving of gelato, half the bakery treat now, and the other half brought home for another day. Splitting a restaurant dinner with DH, or ordering an aperitif instead of an entree, regular instead of a venti, and so on.

Sloper

Veteran

So many good ideas here!

I enjoy all things "food" so it is challenging, sometimes very challenging to stay on a healthy track.

Things that help include portion awareness, meal prep, having healthy foods easily available, keeping the junk out of the house.

A kitchen scale, measuring cups, and measuring spoons help me - I know measuring can be a drag, but even committing to it for a week can be eye-opening and habit-forming.

I like oatmeal for breakfast and prep four portions at a time. For lunch - a salad and a mini naan bread pizza, or a protein. My snacking challenge is the afternoon - hot tea helps me.

I took a diabetes health and nutrition course via my doctor's medical organization. We learned to "reduce, replace, remove" as a technique to make meals healthier:
Reduce an amount - 1 tbsp of dressing instead of 2, etc.
Replace an ingredient (or cooking method) - A veggie side dish instead of a fried or fatty side, steaming or broiling instead of frying...
Remove - obvious of course!

And some exercise every day.

Peri

Veteran

OMG! Tons of good ideas here. I'm late tonight but I'm going to come back and study like school.

And OMG too...now I feel awful! I obviously need to make some changes. Compared to these ideas it is hitting home how badly I am doing. Sigh.

Aquamarine

Veteran

I do best when I stick with a predominately vegetarian diet. When I need to get on track for weight loss or health reasons, I double down on the DASH or Mediterranean diets. I also reread “Eat to Live” to get myself pumped on the goodness of vegetables. Eating two enormous salads a day, as advocated in the book, does fill me up *and* I feel good.

It’s hard though…as we all know. I love food, I love trying new recipes, and I cook every day for five people.

DonnaF

Veteran

I eat dessert every night so I don’t feel deprived and then overdo it. It’s usually a tiny Trader Joe’s ice cream cone or a small serving of ice cream. Those *pints* are only 14 oz. these days and we get four servings out of one. Our ice cream bowls are tiny so a single scoop fills them up.

Steel cut oats stick to my ribs longer than almost anything else. I cook enough for five mornings in my fuzzy logic rice cooker.

Janet

(website)

Veteran

I don’t love to cook but I’ve become pretty decent at it over the last year and a half. Still, I love food and I have a sweet tooth. My husband is a super tall lanky guy (11” taller and 70 lbs heavier than I), and I could almost keep up with him, eating-wise, if I let myself. Still, I’m about 10-15 lbs over my ideal weight, at a weight that seems to be a stuck point for me.

I don’t do well with deprivation. Nothing makes me crave a thing like being told I can’t have it. So I try for moderation. If I break open the cookies, I have one, not 2 or more. If I have ice cream, it’s a small scoop, not a bowl full. I habitually eat half an entree when we go out to eat, and save the other half for the next days lunch. I generally don’t eat anything after 7pm. And I don’t drink soda or sweetened drinks other than a half teaspoon of sugar in my coffee in the morning. I drink alcohol in small amounts (I’ve come to appreciate wine more than beer because I can pour myself 3 ounces rather than commit myself to a full beer). My go-to snack is carrots with hummus. I don’t eat much red meat, and in fact don’t eat meat at all probably 3 days out of any given week.

But I love cheese, and bread. I love real butter. Pizza is a weakness, and so are French fries (I will only eat half a serving at most though). I have pancakes on the weekends. So I am not a model eater by any stretch of the imagination. Just being honest and upfront!

Helena

Veteran

For me, I've learned to just go with my natural tendencies, with small tweaks that make life easy. For example, I am 1000% a carb girl, so I make sure most of my choices are whole grain. I don't enjoy fruit and veg as much earlier in the day for some reason, so I try to just get those servings in in the afternoon and at dinner.

I have tried all sorts of "healthy eating" plans and they don't work for me at all - I'm a super-star for 4 days and then backlash ... for me, moderation is the name of the game - but I know many people rather a structured approach, or something in the middle, and that is all good too!

I'm also had to accept that the extra 7 or 8 covid pounds I now carry are in fact my new weight. I eat relatively well and exercise and they are still there, so whaddyagonnado. I don't value my 2019 weight as much as I value my peanut butter toast in the a.m.

I also drink about 10 cups of tea every day so if antioxidants are really a thing, I'm in great shape there!

All that to say, at the end of the day, do what works for you and makes you feel good!! Great job with the healthy brekkie!!

Suz

(website)

Veteran

Lots of good advice and thoughts here. I enjoy cooking, which makes it easier —and Mr. Suz enjoys cooking, and currently does most of it in our house, which makes it easier still! I know I'm super lucky; it really helps to have developed the cooking habit early in life because some things become intuitive and you don't have to think too hard about them.

Having said that, I know lots of people who have become interested in cooking later, and like most things, the more effort you put into it, the greater the reward. I feel like this about gardening. I was never a gardener and felt entirely bored by the whole idea — until suddenly I had a garden and had to look after it and I made an effort to get to like it. And guess what? It worked! I like it! I'll never be a fanatic or an expert and it's not my top priority to be there -- but I do like it! And I'm managing to maintain it reasonably well.

My recommendations are only repetitions, but FWIW:

Prep in advance. Wash the greens, cut up some root veggies and/or roast them, make a plan for meals for the week or at least a few days ahead.
Emphasize protein and veg. More protein = greater feelings of satiety. Reduce simple carbs (white bread, rice, pasta, desserts).
Eat regular meals.
Eat to 80% full.
Sleep (ha! -- I admit, I'm not so great at that one...)
Move.

Laurie

Veteran

Not that we're going to restaurants much still, but I have found that sharing a meal - salad, app, main - with my husband, rather than each ordering works out really well on both the waistline and the wallet, and totally reduces the temptation to over eat. I'm sure the wait staff doesn't love it, but we tip well!.

Struggling with structured diet since Covid hit. So, if anyone has a tip to wean me off of pretzels, I'm all ears.

Cardiff girl

Veteran

I try and follow the 30 different plant based foods a week thing and think in terms of nurturing a healthy gut biome rather than calorie counting so fermented foods ,plant based diet,dark chocolate and a small glass of red wine(yesssss!!!)plus regular exercise and as Helena has commented,a forgiving attitude to the few extra covid pounds.

Peri

Veteran

Okay, here's my school so far...I've printed the replies and I'm going to go through and highlight what I think will work for me. Second step, choose one a week and try to make it work.

You all have such good ideas. I need the discipline to put them into action though, and that's a whole nother story! Some days I just don't care and I want the chocolate.

One thing that's out for me though is salads. Sorry for all the salad lovers but I don't eat raw! Don't like it, my stomach really doesn't like it, and I don't trust raw anything anyway. Amazing if you do, but that's one suggestion I can't follow.

Thanks for the ideas! I'll report back after a bit.

Barbara Diane

Veteran

I did better when I stopped eating at 9pm. And when I planned ahead.

Staysfit

Veteran

Nice thread that I need to go back and read more carefully later since my weight is creeping up….stress? menopause? Less activity?

I need to return to my core habits before making changes. I am not a calorie counter but I do have some dietary restrictions because of a congenital kidney disorder (no salt, low oxalate, 8 oz. Acidulated water every hour) and migraine headache food triggers.

1. Eat a wide variety of foods, all in moderation, mostly plants…(Advice learned from my mother before Michael Pollan developed his catch phrase).

2. Stop eating when 80% full.
3. No social media/screens while eating.
4. Eat 3 meals a day, with family members or co-workers whenever possible, no snacks. I tend to eat at the same time every day, and I eat my dinner early, usually around 4:30/5:00pm.
5. Get a good night sleep. Wake up at the same time every morning regardless of how late I stay up at night. If I need to make up sleep I go to bed early rather than sleep in.
6. Pre-plan the weeks menu and shop and cook twice in the week to ensure vegetables used are seasonal and fresh. (CSA local organic veggies in spring and summer).
7. Keep a large salad in the fridge that can be fortified with beans, nuts, eggs or meat to make a meal, or to be used as a side dish, Roast whatever veggies are seasonal….broccoli, Brussels sprouts, carrots, mushrooms, turnips, parsnips, cauliflower, sweet potatoes, and have those on hand to supplement meals.
8. Soak and cook beans in a pressure cooker once every other week. Freeze half for later use.

9. Avoid processed and canned foods. I make all my own sauces and stocks. I cannot have any added salt because of the kidney disorder, so we use a salt substitute for all cooking unless I am baking bread. Bread needs real salt…..
10. Use wide variety of spices and fresh herbs, especially lots of ginger.
10. I use nutritional yeast instead of Parmesan cheese (which I cannot eat since it triggers my migraines)
11. Use avocado, nuts and seeds as sources of fat whenever possible and minimize use of oils in cooking except for avocado oil for high heat and olive for salads/veggies on low heat. I may eat between 1/4-1/2 cup of nuts every day.
12. Drink 8oz water with lemon every hour (It’s recommended by my nephrologist, not something suggested for everyone)
13. Weigh myself weekly
14. Exercise daily….
15. Plan social and family activities that do not focus on food and when invited to pot luck meals or friends homes I always bring a tasty salt free main dish that I know I can eat to supplement whatever they are serving.

Kate

Veteran

Moderation. That's my key tip. I also never eat snacks, eat in-between meals or eat standing up. All of those habits I learned at my mother's table when I was a kid. I know the last one sounds weird, but if I'm going to have a meal, I want to sit at a table and enjoy it. I don't eat anything on the go. I do eat dessert every night, because, sweet tooth. We don't eat red meat, and eat fish probably three times a week. I hate to cook, and like Suz, I am so lucky that my husband, who is a good cook, does most of it. I'm great at clean-up! What cooking I do, I do in fall & winter, when I make a lot of soups. I do enjoy that, because I love vegetables and spices, and like cooking with those ingredients.

Anonymous

My philosophy is eat real food, not too much, mostly plants

I had Much better habits when I was WFH, smoothies for breakfast, salads for lunch, and minimal processed food. I really got into cooking then since I had the time. This week I'm hitting the processed sodium bombs for dinner- not good :/ I'm still keeping to 1500 cal per day most days though, to drop the last couple pounds.

Especially in summer, I eat A Lot of fresh local produce. We're absolutely spoiled living in the country! I also use Lots of spices and sauces, grains like couscous and quinoa, and beans, nuts, tofu for protien. Oat milk for coffee, cause it's thicker, but almond milk for smoothies or granola (less caloric). Some cheese and yogurt too, but no meat or seafood. I don't like much sugar, usually just a little dark chocolate. Herbal tea in cold weather, lots of kombucha, occasional craft beer, and lots of water to drink.

Big yes to prepping the fresh produce ahead of time- so that it's quick to use. When things aren't in season, I stuff my freezer with big sacks of broccoli or other veggies.

For workdays I cook on Sundays and portion the things out to grab and go. Often it's tofu stir fries with different sauces and veggies. I'll toss fruit, nuts or string cheese in my work bag too.

In general my food is very simple, I don't follow recipes, just my intuition of things that go together. Lots of what I make is Latin, Mediterranean, or Asian (especially Indian) inspired- and takes surprisingly little time to make!

If you're interested, RunCarla's food threads have lots of my (ever evolving) recipes

lisaflex

Veteran

bone broth!!! I make in crockpot prob once a week and freeze. save all bones from chic, ribs, pork beef etc. keep a bag frozen of onion and potato and carrot peels, celery tops, zucchini butts, etc. throw all in crockpot add water and a bay leaf. cook 12-18 hrs. strain. you will have a delicious snack to drink or to start a soup with. I always have some frozen! I sometimes remember to add a bit of apple cider vinegar....or, buy chix backs and use those.

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