traineo community
Member of traineo? Sign in here
traineo Community / Diet Plans / Iown's Diet
Author Message
Iown K
traineo Newbie
Posts: 4

Post History
# Posted: 17 Oct 2006 19:40


HI,i'm new to this site...just signed up
I put a diet together that i've been following more or less for the pas few weeks,it seems to be doing alright.But I just want other peoples opinions of things i should add or things i'm not getting enough of....

Breakfast
-Protien shake w/Soy Milk
-Vector Cereal w/ Soy Milk
-Mulitivitamin (Centrum)

Snack
-Fruits (apples,oranges whatevers good)

Lunch
-Sandwich (Multigrain bread +peanut butter and jelly) *most of the time

Snack
-Fruits

Dinner
-Protien Shake



is that ok? I just pieced it together awile back,I eat more actuall food on weekends


lisa ~ G2WL
traineo Newbie
Posts: 3

Post History
# Posted: 18 Oct 2006 00:47


dinner is only a protein shake??

atleast add some veggies to dinner as well ..


Iown K
traineo Newbie
Posts: 4

Post History
# Posted: 18 Oct 2006 04:18


True enough,should add a salad or something


Brandon Wood
traineo Fanatic
Posts: 160

Post History
# Posted: 18 Oct 2006 07:13


Yep, you should definitely add some greens to give yourself a more rounded diet. Other than that, I think it looks pretty good.

Welcome and good luck!


Chantal de Manders
traineo Regular
Posts: 36

Post History
# Posted: 18 Oct 2006 15:44


It looks great - only there's no food in there! ;P Just kidding - however, you should really consider adding some healthy fat to the diet. Salmon and other fat fish types are a good source, and so are nuts, avocado and vegetable oils.

The Traineo article "The Best Foods to Eat" is great for inspiration, take a look! http://www.traineo.com/article-best-foods-to-eat

As you can see there and here below, there are lots of things you can add to your diet that will vary it without boosting the calorie count. Eating the same thing every day might seem okay at the start, but it will probably feel very monotonous after a while.

Stock your fridge with --->

PROTEIN
SUPERIOR

Fish (preferably not from a can): tuna, salmon, herring, cod, trout, whiting, sea perch, sardine, mackerel.
Dairy products: whey

GOOD

Dairy products: low-fat yogurt,cottage cheese, kefir, cottage cheese, mozzarella, feta, low-fat milk
Meat and poultry: chicken (without skin), turkey, rabbit, hare, pheasant, guinea-fowl
Shellfish: lobster, mussels, shrimps, oysters, mussels, crab (not surimi)
Fish: sepia, octopus
Others: eggs
Nuts and seeds (not roasted): sunflower seeds, almonds, pumpkin seeds, sesame seeds


CARBOHYDRATES
SUPERIOR


Fruits: avocado, mango, apples, oranges, cherries, pears, strawberries, kiwis, lemons, grapefruit, pineapple, passion fruit, papaya, tangerines, all types of berries, watermelon, plums, peaches, apricots, nectarines, etc.
Sweeteners: stevia , maltodextrin
Grains: whole wheat bread, whole wheat pastas, whole wheat crackers, brown rice, quinoa, popcorn, nacho-chips, granola (without sugar).
Vegetables: broccoli, carrots, bell peppers, bokchoi, amsoi, maize, rye, wheat, barley, buckwheat, millet, Chinese cabbage, French beans, leeks, onion, cauliflower, all cabbage types, radish, soy sprouts, champignons, watercress, endive, zucchini, Brussels sprouts, Belgian endive, potatoes, celery, artichoke, asparagus, radish, beets, all lettuce types, spinach, tomatoes, all fresh and dried herbs (basil, coriander, garlic, etc.), Jerusalem artichoke, pumpkin, eggplant, cucumber, rhubarb.

GOOD


Fruits: dried fruits (the perfect 'healthy snacks'), grapes, bananas.
Sweeteners: fructose, molasses, honey and unrefined sugar


FATS
SUPERIOR


Fish: salmon, haring, sardines, mackerel
Oils: cold pressed oil from the following seeds or nuts: olives, safflower, sunflower, linseed, walnuts, sesame, sprouted wheat, hemp, evening-primrose, borage, almonds
For cooking use exclusively cold pressed olive oil
Seeds and nuts (not roasted): cashew nuts, almonds, hazelnuts, pumpkinseeds, sunflower seeds

GOOD


Dairy products: butter, low fat milk


Ashley L
traineo Regular
Posts: 41

Post History
# Posted: 27 Oct 2006 07:11


Are you eating regular or sugar-free jelly on your sandwiches?
You know, getting some lean meat like turkey or chicken on your sandwiches could be another way to sneak in protein, so that you don't have to have 2 protein shakes a day. Just an idea!


Please sign up to traineo or log in if you wish to post.
 
© traineo 2007