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I'm so tired of being embarrassed
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<blockquote data-quote="InsaneCdn" data-source="post: 557038" data-attributes="member: 11791"><p>Some "rules of thumb"... we've done the formal Zone stuff, and found it a bit expensive to stick to really closely, but it provides a good basic balance of macro-nutrients (protein, carbs, and fat). And from there... micronutrients are also important (vitamins, minerals, omega 3 fatty acids, etc.)</p><p></p><p>Whole grain is better than white... brown flour, brown rice, whole oats (e.g. rolled or steel cut), etc.</p><p>Pound for pound and cup for cup, veggies have more food value and more fiber than most grains. Where possible, use more veggies and less grains. </p><p>Meat isn't your only source of protein... legumes and dairy are also good sources.</p><p>Make sure you have a good calcium source in your diet... dairy (some who can't tolerate cow milk products can tolerate goat milk), almonds, etc.</p><p></p><p>2% milk (that's what we call it here... whole cow's milk is 3.5% milk fat... 2% milk is "partially skimmed") is a balanced snack by itself - ditto for yogurt made from 2% milk.</p><p></p><p>Pizza is usually a bit light on veggies. Between the meat and the cheese, though, it isn't usually too far of the mark in terms of it's effect on blood sugar.</p><p></p><p>Where possible, use healthy fats in place of animal fats. I've found that almost anything that calls for "melted butter" turns out great with olive oil... but not if it calls for "solid" butter. (e.g. you can't make good pastry or bisckets with oil!) Examples? frying eggs, making bread, browning meat... </p><p></p><p>Fat doesn't have to be obvious, and can be enjoyable: almonds, other nuts, nut spreads (peanut butter etc.), avocados... </p><p></p><p>We use dried meats (jerky, pepperoni sticks) as a travel-friendly protein source for snacks. Kids have after-school activities? lunch bag gets... a meat stick and a whole-grain muffin, for an after-school snack that doesn't need refrigeration (ice pack is melted by then!)</p></blockquote><p></p>
[QUOTE="InsaneCdn, post: 557038, member: 11791"] Some "rules of thumb"... we've done the formal Zone stuff, and found it a bit expensive to stick to really closely, but it provides a good basic balance of macro-nutrients (protein, carbs, and fat). And from there... micronutrients are also important (vitamins, minerals, omega 3 fatty acids, etc.) Whole grain is better than white... brown flour, brown rice, whole oats (e.g. rolled or steel cut), etc. Pound for pound and cup for cup, veggies have more food value and more fiber than most grains. Where possible, use more veggies and less grains. Meat isn't your only source of protein... legumes and dairy are also good sources. Make sure you have a good calcium source in your diet... dairy (some who can't tolerate cow milk products can tolerate goat milk), almonds, etc. 2% milk (that's what we call it here... whole cow's milk is 3.5% milk fat... 2% milk is "partially skimmed") is a balanced snack by itself - ditto for yogurt made from 2% milk. Pizza is usually a bit light on veggies. Between the meat and the cheese, though, it isn't usually too far of the mark in terms of it's effect on blood sugar. Where possible, use healthy fats in place of animal fats. I've found that almost anything that calls for "melted butter" turns out great with olive oil... but not if it calls for "solid" butter. (e.g. you can't make good pastry or bisckets with oil!) Examples? frying eggs, making bread, browning meat... Fat doesn't have to be obvious, and can be enjoyable: almonds, other nuts, nut spreads (peanut butter etc.), avocados... We use dried meats (jerky, pepperoni sticks) as a travel-friendly protein source for snacks. Kids have after-school activities? lunch bag gets... a meat stick and a whole-grain muffin, for an after-school snack that doesn't need refrigeration (ice pack is melted by then!) [/QUOTE]
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