From Kim, Age 19 - 05/01/12 - IP#: 24.20.255.xxx Click here to reply Ht. 5'5", Start: 275 lb, Today: 250 lb (BMI %tile: 98), Goal: 200 lb - I have recently lost 15 lbs due to some medication, but i am at a standstill and need to know what to do? i walk about 2 miles a day, and it is a quick pace and i try to eat right but most the food i have is canned or processed because it was either cheaper or from a food bank. Is there any tips on how to have a healthy diet from that? or other exercise tips?
Reply from Renee the Nutritionist - 05/17/12 - IP#: 204.76.166.xxx Yes, it’s true that the best quality food is the most expensive, but that does not mean you have to eat unhealthy foods when living on a budget. Canned foods will do just fine. The best thing you can do is to buy only those packed in water (not oil) and rinse as much as possible to get most of the sodium out. You can have canned chicken, tuna and salmon which are low in fat and full of protein. You can replace any animal protein (like the ones I just mentioned) with canned beans anytime. Vegetarian meals are not only better for the environment but for your health too! You can rinse your veggies and choose canned fruits with “light” or “canned in it’s own juice” on it. Do not drink the juice just eat the fruit. As for breads, choose 100% whole wheat only, the same for pasta and brown rice and cereals and crackers. Choose cereals that give you 5g of fiber or more for every serving and with 9g or less sugar. Sweetened beverages and juices of any kind are the worst choices as they provide you with tons of sugar, calories and nothing else. If you want the sweetness of fruit have a whole fruit and not the juice. Drink plain water or low-fat milk (soy, almond and oat milk good too). Look for snack that have 10% or less sodium. Avoid fried foods and processed meats like salami, bologna, sausages and deli meats. The canned ones I mentioned are better choices. Look for 5% or less saturated fat on the label and 5% or less total fat. The only exception would be salmon, avocado, nuts and seeds (nut butters too) which are loaded with GOOD fats (unsaturated fat). Keep animal fats (saturated fat) to a minimum. I hope this helps. Feel free to go to my site for healthy and quick recipes: www.2-b-well.net. Good luck!
