ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Weight No Longer - Edibles

Updated on October 7, 2012

What Food Works for ME!

Several people have asked what I’m eating to have lost my first 50 of 150 lbs. This blog addresses my eating schedule, 99% of the foods I choose to eat and their calorie counts (thanks to www.fitday.com and www.livestong.com), and treat list. Before I go into details, please note that this is what works for me. I’m not a doctor or a nutritionist so if you follow this plan, you do so at your own risk.

Schedule

Although I am fairly strict on what I ingest and try to keep my calorie count between 1200-1400 per day, the trick to my successful weight loss is (I believe) eating every 2 ½ to 3 hours. My time guide is:

6 a.m. - Breakfast

9 a.m. - Snack

Noon - Lunch

3 p.m. - Snack

6 p.m. - Supper

8 - 8:30 p.m.* - Snack

Food

Staying on this eating plan isn’t an easy thing to do. Yes, these foods are nutritious and delicious but as time wears on, I have to tell you, some days I am less enthused about eating than usual. It works for me, though, the pounds keep coming off and so I go on. (The calorie counts are for one of each item.)

Veggies:

Carrot - baby: 4

Carrot - large: 30

Celery – 7-8” stalk: 6

Tomatoes - cherry: 3

Tomatoes - medium slice: 4

Cauliflower - floweret: 3

Cauliflower - cup, chopped: 25

Broccoli - floweret: 4

Broccoli - cup, chopped: 30

Romaine Lettuce - leaf: 5

Onion, sweet red - whole: 106

Onion, cooking - 1/4" slice: 15

Mushrooms - medium: 4

Cucumber - medium 7": 24

Kohlrabi - 1/4" slice" 4.3

Pepper, red or green, sweet - 1/4" ring: 2

Radishes - 1 to 1 1/4": 1

Fruit:

Apple - medium: 72

Applesauce, unsweetened - 1/2 cup: 52

Banana - medium: 107

Grapefruit - large: 106

Watermelon - 1" slice: 86

Raspberries - each: 1

Blueberries - each: 1

Oranges - 2 7/8" dia: 69

Grapes, green or red, seedless - each: 3.5

Strawberries - 1 1/4": 3.8

Meat:

Chicken - breast, medium, boneless, skinless: 281

Chicken - drumstick & thigh, skinless: 178

Tuna - 6.5 oz. can: 186

Tuna - 1/2 cup: 85

Miscellaneous:

Egg, hardboiled - large: 78

Egg, whites only - large: 17

Yoghurt, Greek (I use Oikos) - 1/2 cup: 180

Rice Milk, plain - cup: 130

Rice, brown - cup: 215

Rice crackers, plain - 10: 80

Pasta, tri-flavour - cup:210

Oatmeal, steel-cut - 1/4 c. uncooked (cooks into approx 1 cup): 160

Bread, Pumpernickel - large slice: 80

Bread, Rye - large slice: 83

Maple Syrup** - tablespoon: 52

Agave Syrup** - tablespoon: 53

Stevia (as per packet)

Lemon or lime juice - fluid ounce: 6

Soybeans, plain, dry-roasted - ounce: 138

Mustard, prepared yellow - teaspoon: 3

Vinegar, red wine - tablespoon: 3

Vinegar, apple cider - tablespoon: 3

Vinegar, balsamic - tablespoon: 14

Dill Pickle - large 4": 16

Olive, green, stuffed - small: 4

Almond, raw - each: 7

Cashew, raw - each: 9.2

I start the morning with water and a tablespoon of lemon juice or apple cider vinegar. Throughout the day I will drink at least one large green tea (unsweetened, no milk) Breakfast is usually one of the following:

  • ¾ c. cooked steel-cut oats mixed with ½ cup applesauce
  • 2 egg whites, nuked with 1 slice Pumpernickel or Rye bread (cut in half to make a sandwich)
  • 2 hard-boiled eggs
  • 2 apples

If I indulge in bread in the morning, I do not have rice or pasta or other bread at any point that day. Speaking of rice and pasta, I do not have more than ½ cup as my personal serving size.

Lunch and supper are mostly raw veggies. Sometimes I put ½ c. pasta in to make pasta salad. Rice works well in this manner too. Tuna is usually eaten plain although sometimes a teaspoon of mustard and a bit of chopped pickle mixed in is delish. Chicken is skinless, boneless and roasted or boiled only.

Snacks in the morning are predominantly fruit. Snacks in the afternoon are veggies. Nuts or pretzels/crackers

Treats

You can’t beat having a treat/snack every now and then. Sometimes you just want something sweet, sour, salty, spicy and , on occasion, bitter. I pick from my list below and make sure that I am not exceeding my calorie count for the day.

  • Sweet: grapes, strawberries
  • Sour: dill pickles, soybeans sprinkled with vinegar
  • Salty: Glutino Pretzels (32 in a serving) 190 cal., potato chips - homemade in the microwave, sprinkled with a touch of sea salt (I don't eat potato chips very often and don't have a calorie count for it)
  • Spicy: radishes, soybeans sprinkled with a touch of chili or curry powder
  • Bitter: 85% dark chocolate (www.greenandblacks.com) 1 square is approx 41 calories

A note before I finish: Yes, I measure and count EVERYTHING. For me, a snack could be 5 rice crackers and 10 grapes. Measuring and counting have to be done to k eep me on track.

Not every day is a success for me. Sometimes I ‘fall’ from my list. That fall is all too often, in my mind, although it may only be overindulging in fruits & veggies and going over my allotted daily calorie count. What I have to do is just get back up, dust myself off and begin again. I'll be keeping on until my goal weight is reached...and after to maintain it.


* Only on nights that I am staying up late. Otherwise, supper is my last meal of the day.

**Rarely eaten


Comments

    0 of 8192 characters used
    Post Comment

    • totallyPATTI profile imageAUTHOR

      Patricia-Ann Morrison 

      6 years ago from Sudbury, Ontario, Canada

      TY both!!

    • Smireles profile image

      Sandra Mireles 

      6 years ago from Texas

      Congrats on losing weight. Interesting to know what works for others.

    • tglowv profile image

      Tiffany 

      6 years ago

      Great hub! Congrats on losing weight! This is really helpful and it's realistic. Thanks, and I hope you reach your goal.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)