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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


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    • tglowv profile image

      Tiffany 4 years ago from West Virginia

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

    • Smireles profile image

      Sandra Mireles 4 years ago from Texas

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

    • totallyPATTI profile image
      Author

      Patricia-Ann Morrison 4 years ago from Sudbury, Ontario, Canada

      TY both!!

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