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eating for life – step 5 LET’S LIVE

20/12/2021 by Bridget

Eating for life – step 5 LET’S LIVE, this is for life and this is how we want to be able to live. There are no guarantees in life but we can do the very best by making some good healthy real food choices. Let’s not harm ourselves.

Malties Pastizzis on a plate with a green smoothie on the side #pies #traveleats

options

Know yourself, each and every person is so different. It is our OWN responsibility to work out with a reliable HEALTH PROFESSIONAL what works or does not work in our bodies.

This eating plan includes all food groups. Every single person has to work out for themselves what agrees with them and what doesn’t. Some people really do deal with life issues if they eat the wrong foods and others only experience discomfort. Know yourself and adapt.

opened green beans on a table #gardenproduce #wholefood #balanceddiet

the plan

Breakfast

1-2 servings of starch

1-2 servings of protein or dairy

1 serving of fruit

Mid-Morning

1 serving of dairy or protein

1 serving of fruit

Lunch

1-2 servings of starch

1 serving of protein

1-2 servings of vegetables

1 serving of fat

Mid-Afternoon

1 serving of fat(nuts) or protein

1 serving of fruit

Supper

3-4 servings or 1 hand palm size of protein

2 servings of vegetables

2 servings of fat

1 serving of starch

Late evening

OPTIONAL…

1 serving of dairy or protein or fruit

This can be done in so many ways. This is a guide and a frame. It is not meant to rule you and you’ll not always be able to have the full balance at every meal.

meat, bread and cheese platter on a wooden board #realfood  #italy

eating for life – step 5 LET’S LIVE – the reality

Some meals you’ll end up eating only one food group and you can ‘correct’ this later in the day by just having a soup or a salad. There are so many super variations to this scenario. It’s also super helpful to watch others around you. When you get the chance have a look at the choices that others make, see if you can see a link to how they eat and what their health looks like.

eating habits

There are people who love breakfasts. We love breakfasts. I can leave out the evening meal, well sometimes I could! Well, if I had to! Breakfast is the best meal of the day for me. I am hungry in the morning and I’m not so hungry at night.

One of my very good friends is only hungry by lunchtime, she does not need breakfast. I cannot relate to that!

The spread of meals throughout the day works for others. I am definitely a grazer and love to nibble throughout the whole day! Lots of small meals are what I love.

home made plate of sushi #realfood #asianfood

There are also many good eating plans that just advocate one food group or that food group is your primary source. Other eating plans have no restrictions on food type or quantities but they make good use of periods of fasting.

I do not debate these practices but I know that for myself, I need all the food groups. Get to know yourself, experiment, and/or go and talk to your doctor or find a nutritionist. This eating plan can and should be adjusted to fit your personal requirements.

basic shopping guide

In this basic shopping guide for eating for life – step 5 LET’S LIVE you will soon realize that it does not include all food types that you could find in your grocery store. The intention and purpose for both you and I are to get to know the basics. Once we have mastered the basics then you can implement them to what you can buy locally.

custard pastries on a plate #dessert #treats

The list offers suggestions and portion sizes. This is super helpful especially if bad habits have crept in.

CARBS

Whole-wheat or Rye Bread1 thin slice30g
Whole-wheat or bran roll½ normal or 1 cocktail30g
Digestive Biscuits220g
Whole-wheat crackers216g
Whole-wheat scone or muffin½ large20g
Cornstarch or flour or custard powder2 T25ml
Thickened gravy or white sauce4 T50ml
Rice or Pasta½ cup125ml
Boiled potato1 Medium80g
Mash potato½ cup125ml
Sweet potato¼ cup65g
Corn½ cup90g
Popcorn1 cup17g
Barley½ cup60g
All-Bran½ cup30g
Weetbix125g
Oats½ cup125g

VEGETABLES – 1 serving=1 cup

These vegetables are so useful for giving your body micronutrients and they fill your plate with color and variety. Have fun trying out all sorts of new combos.

I always have a bag or two of frozen peas in my fridge and if I can get my hand on mixed vegetables they are also always there. Frozen vegetables are such a good labor-saving item to have on hand and their nutrition has been preserved by the process of freezing. Be sure to stock up and keep a good supply on hand.

Beetroot
Butternut
Carrots
Squash
Mixed Vegetables
Onions
Peas
Pumpkin
Tomato paste
Tomato puree

FREE VEGETABLES – any amount

Fill your grocery cart up with these. They will bulk out any meal and provide you with natural goodness.

Broccoli
Cabbage
Cauliflower
Celery
Cucumber
Egg Plant
Green beans
Green/Red peppers
Leeks
Lettuce
Mushrooms
Radishes
Sauerkraut
Shallots
Spinach
Spring onions
Tomatoes
Zucchini

FRUIT

Fruit is nature’s snack. They come, repacked in their own packaging. This is an area to be mindful of though. Learn to know what is a reasonable portion size and make sure not to overeat just because it is not a sugary sweet. By eating too much fruit, you will gain unnecessary kilos while you feel as if you are doing the healthy thing. Yes, you are but there is also the possibility of having too much of a good thing too.

Be aware. Be sharp. Be kind to yourself. Set yourself up for success.

Apple1 small110g
Applesauce, unsweetened½ cup125ml
Apricot2 medium100g
Banana1 small or ½ medium80g
Berries¾ cup120g
Cherries10 large100g
Currants-dried1 heaped T15g
Dates-dried2-3 medium15g
Fruit salad-fresh2 heaped T70g
Grapefruit½ large150g
Grapes-fresh10 medium60g
Kiwi fruit-fresh1 medium90g
Mango1 small85g
Mulberry-fresh1 cup100g
Mandarin-fresh1 large135g
Orange-fresh1 small130g
Peach-fresh or tinned1 medium115g
Peach-dried2 halves20g
Pear-fresh or tinned1 small90g
Pineapple-fresh½ cup90g
Plum-fresh2 medium or 3-4 small100g
Prune-fresh2 medium20g
Raisin or Sultanas – dried2 T15g/25ml
Raspberries-fresh½ cup80g
Strawberries-fresh1 cup/12 medium150g
Sweet melon-fresh1/4150g
Watermelon-fresh, cubed¾ cup130g
Fruit juices – fresh and unsweetened1/3 cup80ml

PROTEIN

Protein is essential in any diet. It is what will keep you full. Get familiar with the portion sizes and then you are onto a healthy balanced way of eating. In the beginning, it may be useful and good practice to weigh out the protein of choice. This does not have to be your forever practice because you will soon learn to eyeball portion sizes and then it will become second nature.

DAIRY

Milk, fresh1/3 cup
Yogurt, plain175ml
Ice cream75g(1 cup)
Cheese Mozzarella30g
Cheese Ricotta65g
roasted rabbit on a plate with mixed vegetables #Maltafood #realfood #treats

MEAT & BEANS & LENTILS

Baked beans or Butter Beans1/2cup90g
Dried Beans e.g. Kidney or Haricot1/3cup70g
Chickpeas or Split Peas or Lentils1/3cup70g
Cottage Cheese1/4cup65g
Cottage Cheese2T50g
Silverside/Corned beef1 thin slice30g
Rump or Sirloin Steak 30g
Lean Mince2T30g
Roast Beef 30g
Veal 30g
Ham. lean2 thin slices40g
Mutton, roast 30g
Chicken – drumstick1 small40g
Chicken – wing1 small40g
Chicken – breast½ small40g
Chicken – thigh½ medium40g
Meat spreads e.g. liver6t30g
Tuna (canned in water)2T40g
Hake or Kingklip or Cod or Angelfish or Whiting 70g
Egg1 
Lean Biltong/Jerky2/3 cup sliced60g

Filed Under: food Tagged With: food, planning

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me at amilliongraces

Hi, my name is Bridget and I love learning new things.  I’ve lived on three different continents and now currently live in Europe.  I ran my first triathlon in my 50s.  I was never able to find a blog by someone of my age who had done that, so I decided to write one!  If you want to get to know me more and to explore fitness, health and fun every week, click here.

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