During our lunch today at my office we had the nutritionist from the fitness club across the street come in and talk to us about our food court habits. All I can say is ouch!! This woman had one hour to give us a condensed synopsis about where we are going wrong nationally as a society, how we can do better and what works with regards to nutrition. It was excellent and exhausting, but I feel inspired.
The points that were the most helpful to me personally was the idea that you need to learn to maintain your weight eat what makes you feel good and healthy and stop the roller coaster of feasting and then trying to be perfect. Once you can learn to eat nutritious real food in a way that honours your body consistently for a long period of time then you can try to lose weight.
Another idea was that if my great-grandmother would not recognize a food item as food then I shouldn’t eat it. Think about that one! Basically you only shop the outside isles of the grocery store and maybe pick up some brown rice in an inner isle. We got a bunch of horror examples of food you think is OK which is really bad for you. We had one example of a fast food greek salad that had three days’ worth of salt and fat in the dressing. I am well aware that I am complicit in my blindness to what is actually in my food. I happily go along with the marketing spiel that tells me I am so clever and righteous for choosing the healthy salad over the burger and fries. It feels good without too much suffering on my part. Well I guess it is time to stop being a chump ‘cause I am only hurting myself.
So here is the scoop. Ideally a food court meal should contain;
- 2.5 to 5 oz. of lean or extra lean meat or meat alternative (tofu blah) which is 20 to 30 grams of protein.
- 1 to 3 cups of vegetable and fruit (mostly fresh vegetables)
- Drink water, coffee, tea or skim milk only.
- 1 to 2 servings of 100% whole grain
- Less than 500 mg sodium
- 400 to 600 calories
Today I think I will have the baked salmon on my salad with some chick peas and I already had a green apple. First I have to go down to the grocery store and find a salad dressing that isn’t horrible or maybe I can put some cottage cheese on my salad rather than dressing. I wonder how much cottage cheese I can have and how much salt will there be in all this. Luckily I have an app on my phone that will do the math for me. I hope the chick peas are an OK substitute for whole grain. I would be fine with a couscous or quinoa salad but they can be hard to find without a mystery sauce on them.
OK how did I do.
I ate all of my salmon and I should have left some on the plate because that was 335 calories alone. My total meal according to my app came to 697 calories, 23 grams fat, 5 grams saturated fat, 74 grams protein, 857 mg sodium, 22g sugar. It tells me my caloric ratio is 28:32:40 I will have to look up what that means. Well I am going to have to spend some time tonight figuring these numbers out.
The easier thing to do would be to go back to the food delivery plan I go on and off all the time. They keep the food within certain nutritional and caloric limits and it is all real food. Anyway I am going to eat with the idea of feeling well after the meal. Considering how sensitive my stomach is that would be a huge improvement if I did only that.