Jump to content

Another 'help me eat healthy' thread
Vegetarian edition


  • Please log in to reply
4 replies to this topic

#1 Academic

Posted 30 January 2013 - 11:59 AM

Have seen other posters get some wonderful help with specific suggestions on their daily eating habits, and I'm hoping for the same!

Background: I'm about 163cm tall, weigh around 65kg (I think - I don't own scales but did jump on some at my friend's house recently). I was consistently between 50 and 55kg most of my adult life until about 2 years ago. I'm uncomfortable at this weight and would like to get back to 55kg.

I'm a lacto-ovo vegetarian and have been all my life. I don't really eat a lot of junk food as such - I very rarely chocolate, chips, lollies, ice cream etc. My biggest weaknesses are cheese, carbs (I could happily eat pasta for every meal), not eating often enough, pure laziness and being a bit too fond of a drink.

I walk a lot as I don't drive, but have trouble sticking to exercise regimes. I'm currently trying to get back in the habit of running, but so far haven't managed to get out more than once a week. There's no excuse for it other than laziness - I'm not currently working, have no kids etc. so have plenty of time.

So. I know the theory behind eating well, but have trouble coming up with specific ideas on what I should eat every day. Most of the suggestions I read online are based on an omnivore diet, which seems easier in many ways (grill fish or lean meat, eat with vegetables). I've tried My Fitness Pal etc. but find I get too obsessive and overwhelmed.

Here is what I would typically eat in a day at the moment:

Breakfast: strong black coffee, then I don't eat until at least lunchtime - usually two pieces of wholegrain toast with vegemite, sometimes poached eggs with a bit of mayo.

Sometimes I will snack after this, but usually not. If I do, I'm likely to eat more bread.

Dinner: Varies. Usual meals on rotation are: vegetarian tacos (mixed beans and corn in the filling, then the usual salad/cheese/low-fat sour cream/ guacamole on top), vegetarian shepherd's pie (made with brown lentils and grated veg), roast vegetables (I usually have store-bought veg sausages or nutmeat slices with mine), lots of different soups, spinach/lentil curry, vegetarian lasagne, quiche, risotto, etc. I try to make salads with a lot of meals but not as much as I should.

Terrible, right? I know I'm eating far too infrequently, filling up on bread and then eating huge dinners! And eating virtually no fruit!

Now this is what I'm thinking would be a good day:

Breakfast: actually eating it early in the day for a start! Poached or boiled eggs with no mayo on top (any suggestions on how else I could flavour them, as I find eggs on their own not very tasty?), just one piece of toast. Any suggestions for easier breakfasts that don't need cooking? I really dislike cereal and porridge so it's tough. I find fruit and yoghurt just makes me hungrier as well. I did go through a stage of making a smoothie every day with frozen berries, a banana, a splash of milk or orange juice, sometimes some silken tofu for protein, but I find this gets expensive with the berries and tofu.

Snack: one piece of fruit. Or, if I already had fruit at breakfast, maybe something like Ryvitas with tomato and avocado and cheese? Would ricotta be better than cheddar or should I try to ditch the cheese altogether?

Lunch: I'm thinking I could make a big batch of vegetable soup (with beans or lentils for protein) and freeze in small portions for lunches? Otherwise I did go through a stage of enjoying a wrap with hummus, beetroot, spinach and cheese every day. Or a sandwich with grated carrot, beetroot, avocado and cheese. Are these okay choices? I find I do better when I don't have to think about it too much - when I get in a routine of eating the same thing every day (until I get sick of it, that is!).

Snack: as above

Dinner: The usual meals in rotation, but maybe with more salad or steamed vegetables on the side and smaller portions of the mains? I feel the meals themselves are pretty good as they always have a lot of vegetables and I'm pretty good at including pulses for protein, but some may be a bit heavy on fat. I'd like to do things like switch to brown rice when we have meals that include rice, wholewheat pasta or lasagne sheets etc.

I'll definitely try to cut back on the booze as well, for obvious health reasons on top of the weight issues (I drink cider and red wine, both very sugary!). At the moment we have a few probably four nights a week, sometimes more. It's a habit we're constantly trying to break but difficult as drinking is big in our social circle, and even during the week we seem to always be going to friends' gigs or art things or pub trivia.

Please critique my plan! Other vegetarians: what do you eat that you find helpful in shifting weight?

#2 matt1972

Posted 30 January 2013 - 01:02 PM

If you can get your hands on some decent avocados they go really well with eggs in the morning. They are high calorie but fill you up for longer I find. Mushed avo, salt, lime juice on toast with an egg on top is a great start to the day.

#3 emlis22

Posted 30 January 2013 - 01:27 PM

The good thing is you know what you're doing wrong. You know that because you don't eat during the day, you fill up at night and this is ultimately why you've put the weight on.

Breakfast: I know you said you don't like porridge etc, but would you eat overnight oats? It's just 1/2 cup oats 1/2 cup of whatever milk (soy, almond - sorry not sure what you can have) 1/4 water and you mix it all together at night time and by the morning you have whatever topping you like on a soft mix. Ricotta and tomato on toast is good, or ricotta, honey and pear/strawberries is awesome too.

Lunch: if you like soup, then go for it. I know i'd get incredibly sick of it after day two and head for a vegetarian pastie. Sandwiches are good. avo, tom, cucumber, beets, carrots, alfalfa etc are all good. I also think lunch is a great opportunity to have some of your carb rich dinners you've been having, like risottos, or pastas. Just make sure you use wholmeal pasta, use tiny amounts of cheese, and pack in some veggies (like zuchinni and peas), and dress with lemon juice and a little oil.

Dinners: Your dinners sound fine. Cut the carbs - and maybe make extra at night (like the shepherds pie) and have for lunch the next day.

As for the booze, welcome to my world. I generally drink most days and a lot on weekends. I started to eat healthy/not drink so much at the start of Jan - I realised that after a week, I didn't want it. I'd have a cider on the couch at night and be like, why did I do that? So it might be easier than you think. I have a wine every second or third night, but I make sure that I don't snack that day and I certainly don't help myself to the chocolates as well.

Good luck!



#4 laridae

Posted 30 January 2013 - 02:00 PM

I've been trying to lose a little...
Breakfast - 1/2 cup quick oats with 1/2 cup water & 1/2 cup milk & 2 tsp brown sugar

Lunch - frittata - 8 eggs & 1/2 cup milk & a little cheese & black pepper mixed together, and whatever vegies you like in it (eg spinach, zucchini, tomato, sweet potato, pumpkin, spring onion), bake it for about 1/2 hour - this makes 4 serves (so lasts most of the week), serve each with a salad (lettuce, tomato, a little cheese, cucumber etc).

Dinner - actually, I'm not a vegetarian, so eat something like chicken stirfry (without rice - just lots of vegies), but you could make it without or substitute chickpeas or tofu.  I find kidney beans a good substitute for red meat and chickpeas a good substitute for white in most recipes.

Snacks - I've been making up a small tub of fresh fruit (cherries, raspberries & grapes as they are in season - and we have raspberry bushes) for morning tea, and a banana for afternoon tea.  And I'll have a tub of Nestle Soleil Creme Caramel or Chocolate Mousse if I'm feeling like something really sweet.


I have been using MFP - mainly so I get a better idea of what the calorie content of food is - seems like bread & pasta type, and things with lots of sugar, like chocolate milk original.gif are the worst so I've been minimising them.  I use zucchini in place of pasta a lot of the time (cut zucchini into thin strips & steam it a little and you can almost pretend it is spaghetti) - and you can grate cauliflower and its almost the same as rice.

#5 Academic

Posted 31 January 2013 - 11:58 AM

Thank you for this!

We went grocery shopping yesterday and our fridge is now full of fresh food.

Today so far I've had two boiled eggs with a little bit of ricotta, sliced tomato and spinach on one piece of wholegrain toast. Will soon have a little fruit and yoghurt for a morning snack. Salad sandwich for lunch, tomato and zucchini flan with huge salad for dinner. Let's hope this motivation lasts!




1 user(s) are reading this topic

0 members, 1 guests, 0 anonymous users

 

Wondersuit heaven: Bonds & Disney launch exclusive collection

Bonds and Disney fans with babies to buy for will be celebrating this news. Bonds and Disney have just released collaboration Wondersuits.

Town welcomes first baby in 28 years

Since the 1980s, the Italian town of Ostana had not seen the birth of a single baby.

Great-great-grandma delivers great grandchild in her own home

''I've delivered calves, lambs, dogs and cats, but nothing like this.'' This 'Super Gran' calmly peeled the amniotic sac over her great-grandson's head before discovering the umbilical cord was wrapped around his neck ... twice.

How to start teaching your kids road safety

It's something that can be taught as early as possible and reinforced as they get older and more mobile - even from toddlerhood.

Just announced: Bugaboo Cameleon³ Classic+ Collection update

Meet the brand new understated chic model from Bugaboo.

The emotional moment a mum hears her late son's heartbeat

It's been two and a half years since Heather Clark's seven-month-old son Lukas passed away.

Nine reasons why you have 'brain fog'

One minute your productivity is skyrocketing and the next you're sitting there trying to focus – just like that you draw blank, your brain, mush.

I had a caesarean and it was beautiful

Guess what? Despite not pushing him out, I cried, and my heart skipped, and I felt the rush of love and pride when I saw him for the first time.

Microcephaly still a mysterious condition around the world

For parents, having a child with microcephaly can mean a life of uncertainty.

7 baby firsts you won't see on milestone charts

Here are a few 'other' baby firsts you may not have been expecting, but you'll want to be ready for.

Why it's important to vaccinate on time

My son was born on the 1 July 2014. It's a fabulous birthday, don't you think? Not only does the first of July ring in a new financial year, but it also means we've hit the year's half way mark.

Naturopath treatment allegedly left baby "days from death"

A naturopath whose treatment of a baby boy allegedly led to the infant being severely ill has pleaded not guilty to charges against her. 

Andy Murray's emotional speech to pregnant wife after Australian Open

A teary-eyed Andy Murray promised pregnant wife Kim he'd be on the next plane home after his turbulent two weeks at the Australian Open came to an end.

This toddler and his duck BFF will melt your heart

A small boy in the US has struck up a quacking good friendship with an unlikely companion ... his pet duck. 

Great news for coffee drinkers - caffeine is good for your heart

Researchers have found that, contrary to prior belief, caffeine does not cause health-threatening heart palpitations.

I always wanted children - but I've found other ways to be maternal

I've always been one of the most maternal women I know.

When only one parent wants to know the gender

For some couples you either both want to know the gender of your unborn baby, or you don't. For others, it's not that simple.

'No jab no play' could hurt disadvantaged children, experts fear

Tough new "no jab no play" laws could hurt children who have not been immunised due to family dysfunction, poverty, or poor access to medical support, experts warn.

Zika virus: Airlines offer refunds to pregnant women

Airlines and cruise companies across the world are offering refunds or travel credits to pregnant women who are scheduled to visit countries struck by the devastating Zika virus.

#meditateonthis: Mums fight back against PND ignorance

Not all women will require medication, but many will. And there isn't and shouldn't be any shame in that.

 
Advertisement
 
Advertisement
 
 
 

What's hot on EB

Penny Wong

'The most hurtful argument in the marriage equality debate'

Labor frontbencher Penny Wong is used to to hearing arguments against same-sex marriage. But for Australia's most prominent gay politician, one hurts more than others.

Does exercise have to be fun to work?

Some things in life are inherently served with a big scoop of fun: balloons, bubbles, cupcakes to name but a few, but exercise?

Hair dye gives woman second-degree burns

She wanted a fresh colour for 2016, but instead she got chemical burns.

Kelly Slater saves mum and toddler from 'freak wave'

A Perth family has thanked US surfing "legend" Kelly Slater after the star saved a mother and a young toddler from "a freak wave" in Hawaii.

Apple recalls millions of power adapters

Tech giant instigates massive international recall of power point adapters due to risk of electric shock.

Toddler's adorable alphabet goes viral

It's impossible not to share this little boy's excitement  about the alphabet.

Tot's nighttime waking saves family's life

Like all tired parents, Monique and Kyle Ruppel were looking forward to the day their 15-month-old daughter Celia would start sleeping through the night. 

Australian mum gives birth to quintuplets

An Australian mum who has shared the ups and downs of carrying quintuplets has welcomed her five babies into the world.

Dad of four girls faints at gender reveal for fifth baby

It was all too much excitement for this dad.

The simple way you can help your baby's language development

The way parents respond to their child's babbling can shape how their infants communicate.

Zika virus is 'spreading explosively': WHO

The World Health Organization announced that it will convene an emergency meeting about Zika.

National database recommended for child protection cases

Baby Ebony was repeatedly failed by the agencies tasked with her protection before her horrific death at the hands of her father, South Australia's deputy coroner says.

Hospitals put babies at risk by ignoring policy on elective caesareans

Thirty-eight weeks or 39? Non-medical factors are pushing women to have elective caesareans earlier than official guidelines - and hospitals are playing along.

Police help deliver baby on busy roadside

Two police officers delivered more than a traffic fine by the side of a busy Melbourne road yesterday.

1D's Louis Tomlinson shares first photo of baby

One Direction's Louis Tomlinson has posted the first picture of his baby boy, Freddie, on social media.

 

FREE TICKET

Free first aid demonstrations daily

Get your free ticket to the Essential Baby & Toddler Show and save $20 - register online now!

 
Advertisement
 
 
Essential Baby and Essential Kids is the place to find parenting information and parenting support relating to conception, pregnancy, birth, babies, toddlers, kids, maternity, family budgeting, family travel, nutrition and wellbeing, family entertainment, kids entertainment, tips for the family home, child-friendly recipes and parenting. Try our pregnancy due date calculator to determine your due date, or our ovulation calculator to predict ovulation and your fertile period. Our pregnancy week by week guide shows your baby's stages of development. Access our very active mum's discussion groups in the Essential Baby forums or the Essential Kids forums to talk to mums about conception, pregnancy, birth, babies, toddlers, kids and parenting lifestyle. Essential Baby also offers a baby names database of more than 22,000 baby names, popular baby names, boys' names, girls' names and baby names advice in our baby names forum. Essential Kids features a range of free printable worksheets for kids from preschool years through to primary school years. For the latest baby clothes, maternity clothes, maternity accessories, toddler products, kids toys and kids clothing, breastfeeding and other parenting resources, check out Essential Baby and Essential Kids.