I have been asked to post what I eat to give the newbies / strugglers or anyone interested some ideas. Well they work for me, so here are my rules, followed by some food ideas - its a long one, feel free to ignore / digest at your will:
Rule 1 - 3 small meals a day, dont comsume more than 2 snacks a day.
Rule 2 - Chose solid, dry or textured food which is low fat/sugar.
Rule 3 - Protein first and chew, chew and chew. Veg next, then and only if you do not feel full, carbs.
Rule 4 - STOP as soon as you feel full, leave whats on your plate - then dont serve so much next time if you dont like waste. Dont eat that last bit just because you can! If you feel your portion sizes are increasing it may not mean a fill is needed - you could be pushing your band with quantity or type of food.
Rule 5 - Alcohol in moderation (yes thats right banders are ALLOWED alcohol) be aware of the calories. Think spirit and slimline (50 cals) rather than large wine (175 - 250 cals). Add ice to take away the fizz. Avoid fizz if you have been advised to or if it causes discomfort.
Rule 6 - Aim for 1 1/2 litres of low cal fluids. Limit fruit juices which are full of sugar.
Rule 7 - Dont eat and drink at the same time, the lquid will wash the food through.
Rule 8 - Move! walk, swim whatever you can but try and be more active.
Rule 9 - Don't skip meals.
Rule 10 - There isn't one
Food ideas:
Breakfast:
Good choices: 3-4 melba toast with low fat soft cheese.
Cereal size bowl of chopped fruit, with yoghurt (low fat).
1-2 eggs boiled or scrambled, with mushrooms or maybe tinned tomatoes.
On the move - a protein shake or slim fast
Not to often cereals, muesli, beans and toast - more carbs / calories.
Try and avoid - fried breakfast, sugar coated cereals, fresh bread, pastries.
Lunch:
Good choices: 3-4 ryvita type crackers topped with protein ie ham, trukey or low fat soft cheese. Plus a side salad.
2 egg omelet with your choice of protein plus a salad.
Protein ie chicken breast chopped into a large salad - low fat dressing. Or a veg stir fry.
Grilled or baked fish - tuna, prawns whatever takes your fancy with a salad.
On occasion - beans, pitta bread, jacket potato, cous cous.
Try and avoid - bread, rolls, sandwiches, bagesl etc. Full fat hard cheese, soup, rice, pasta or noodles.
Evening meal:
As lunch really but sometimes have a ready meal, low fat of course.
Limit - Sauce based dishes, shepherds pie, fish pie etc. Potato's.
Try to avoid - as lunch. Plus the ready meal has no rice or pasta.
Chips - booooo
Fast food.
Snacks - x 2 maximum and only if needed.
Good - fruit, melon, pears, strawberries - I cant manage apples. Crudites with some low fat humous - no raw carrot for me though . Low fat youghurt.
Occasionally sweet things - banana's, chocolaty low fat puddings. Savoury things - snack a jacks, french fries.
Move away from - biscuits, higher fat crisps, sweets - etc, etc :sigh:
Hope this helps some of you x x x
Rule 1 - 3 small meals a day, dont comsume more than 2 snacks a day.
Rule 2 - Chose solid, dry or textured food which is low fat/sugar.
Rule 3 - Protein first and chew, chew and chew. Veg next, then and only if you do not feel full, carbs.
Rule 4 - STOP as soon as you feel full, leave whats on your plate - then dont serve so much next time if you dont like waste. Dont eat that last bit just because you can! If you feel your portion sizes are increasing it may not mean a fill is needed - you could be pushing your band with quantity or type of food.
Rule 5 - Alcohol in moderation (yes thats right banders are ALLOWED alcohol) be aware of the calories. Think spirit and slimline (50 cals) rather than large wine (175 - 250 cals). Add ice to take away the fizz. Avoid fizz if you have been advised to or if it causes discomfort.
Rule 6 - Aim for 1 1/2 litres of low cal fluids. Limit fruit juices which are full of sugar.
Rule 7 - Dont eat and drink at the same time, the lquid will wash the food through.
Rule 8 - Move! walk, swim whatever you can but try and be more active.
Rule 9 - Don't skip meals.
Rule 10 - There isn't one
Food ideas:
Breakfast:
Good choices: 3-4 melba toast with low fat soft cheese.
Cereal size bowl of chopped fruit, with yoghurt (low fat).
1-2 eggs boiled or scrambled, with mushrooms or maybe tinned tomatoes.
On the move - a protein shake or slim fast
Not to often cereals, muesli, beans and toast - more carbs / calories.
Try and avoid - fried breakfast, sugar coated cereals, fresh bread, pastries.
Lunch:
Good choices: 3-4 ryvita type crackers topped with protein ie ham, trukey or low fat soft cheese. Plus a side salad.
2 egg omelet with your choice of protein plus a salad.
Protein ie chicken breast chopped into a large salad - low fat dressing. Or a veg stir fry.
Grilled or baked fish - tuna, prawns whatever takes your fancy with a salad.
On occasion - beans, pitta bread, jacket potato, cous cous.
Try and avoid - bread, rolls, sandwiches, bagesl etc. Full fat hard cheese, soup, rice, pasta or noodles.
Evening meal:
As lunch really but sometimes have a ready meal, low fat of course.
Limit - Sauce based dishes, shepherds pie, fish pie etc. Potato's.
Try to avoid - as lunch. Plus the ready meal has no rice or pasta.
Chips - booooo
Fast food.
Snacks - x 2 maximum and only if needed.
Good - fruit, melon, pears, strawberries - I cant manage apples
. Crudites with some low fat humous - no raw carrot for me though . Low fat youghurt.Occasionally sweet things - banana's, chocolaty low fat puddings. Savoury things - snack a jacks, french fries.
Move away from - biscuits, higher fat crisps, sweets - etc, etc :sigh:
Hope this helps some of you
x x x
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