Eating plan strategies? Topic

Dietitian 01/10/10
Let's hear about eating plans.

My goal this year is to move even further towards Mediterranean-style eating. I tend to eat lower fat but I have enjoyed meals where my fat intake is higher, but with an emphasis on healthy fats such as naturally fatty fish, olive oil, and nuts. I find that my calories intake for the day doesn't increase since I am more satiated and don't snack on the sweet stuff as much.

Anyone have any new eating plans for this year?

Best,

Katherine Isacks, MPS, RD

Teelameer 01/14/10
First: figure out what I'm not doing right. Second: Fix it. I'm never dieting again (I've done them all!) But there's no reason I can't eat a balanced normal diet. I just have to figure out what that is!

Dietitian 01/15/10 replied to Teelameer
I agree - let's move away from the "diet." Check out my articles on the main website if you haven't already, especially, "Foods to meet nutrient needs" http://www.mynetdiary.com/foods-nutrient-needs.html

Also, a very simple tool to help you "think" of healthier meals is the Idaho Plate Method. Here's a link to their website. I keep a little poster of the Plate Method in my office to remind people to EAT FOOD! I know that sounds odd. But one of the first things I do with folks 1:1 is typically have them ADD foods back into their meals.

FYI - "milk" group is really any dairy or dairy substitute - the idea is to get calcium and protein in a low fat package.

Here's one link: http://www.platemethod.com/

If you like their posters, I recommend the plastic/vinyl one - it is hardy and lasts a long time.

Let me know if you want more ideas - I just wrote an article on picking a diet/eating style but it won't be posted on MND for a little bit.

Best,

Kathy Isacks, MPS, RD

Dietitian 01/20/10
I would like to share with you a classic situation where I overeat calories after dinner, since it happened just last night.

I was very busy trying to finish a project so I skipped my workout and didn't eat any snacks. Big mistake - I always feel completely arthritic and stiff when I do that (not to mention feel leg pain from sitting for so long). Anyway, compared to my typical intake, I had eaten less than 1000 calories by dinner time and then coincidentally ate a relatively light dinner. Went back to work after dinner. By 9 PM - WHAM! - I was ravenous...felt starving. Instead of eating slowly and only eating a few select foods, I quickly, "followed my appetite." Not a good idea....eating quickly meant that by the time I registered feelings of satiety, I had already eaten way more calories than I needed and actually felt too full when I went to bed nearly 3 hours later. And I know better than to do that! I ate mostly healthful foods, but as we all know, calories are calories.

What I find interesting is that when I SKIP exercise and/or snacks, I am more likely to overeat my calories after dinner. Hmmmmm.

SO, just thought I'd share this with you all since although I am pretty good at meeting my goals, I do have my days where I "turn off" my rational brain and allow my hindbrain to lead. Think cavewoman goes to the kitchen.

Best,

Kathy Isacks, RD

Teelameer 01/21/10
Had a similar situation this evening. Missed lunch at work due to meetings. I didn't have anything planned for dinner. Ended up eating Burger King. Then hunting for something to satisfy my craving. Pretty clear that I need to eat throughout the day so that I don't overeat and make bad choice at night. Hurrah for getting to start over every day!

Dietitian 01/22/10
Yeah, I feel the same way - another day, another chance! :)

Best,

Kathy

Dietitian 01/28/10
Team members, tell me about strategies you have for handling eating while traveling. When do things fall off track? When do things go right?

Best,

kathy

Dietitian 02/12/10
How is everyone doing? Our team is small, so let's take advantage of that!


Kathy

Teelameer 02/13/10
I think overall, I'm doing ok. MND is really helping find out where I can do better. Carbs...need I say more? And activity...I'm bunching it into three days a week. I'm thinking that it should be every day. The other good thing is that when I think I've done horrible job at managing my calories, I see that most days, I'm ok. MND is keeping me honest.

Dietitian 02/14/10
Excellent - I'm glad MND is helping with reality checks on diet/exercise. I find the same - especially on holidays when I think I've really gilded the lily.

I think exercise near daily is best, especially if you are also trying to control blood glucose, blood pressure, and blood cholesterol levels as well as calorie burning. Also, I find it very helpful with arthritis and stress reduction when it is done daily.

Kathy

Eating plan strategies?