Hi Guys - well I decided to bite the bullet and go and see a nutritionist. She gave me a meal plan to work on so I thought I'd post it on here because I've noticed that there are a few new people here who aren't real sure which diet/plan etc they're planning on following and this might give a guide as to how to eat healthy and things to consider.
Feel free to comment, criticise or ask for further info if you want.
She told me that in no way should I cut out carbs, in fact I had to make sure I had some at lunch and some at dinner because otherwise I'd burn out and of course that's when you start to grab whatever is closest. She just said that the carbs shouldn't be the whole meal, just a small portion to give you energy.
Ok so here's the plan:Breakfast
* 1 cup of 'flakey' cereal (e.g. Just Right, Sports Plus, Special K) - the higher the fibre the better + 1 cup of low-fat milk or yoghurt + a piece of fruit
* 1/2cup of untoasted muesli (she was very specific that it had to be untoasted) + 1 cup low fat milk/yoghurt + a piece of fruit
2 pieces of wholegrain toast + 1 cup yoghurt/milk + a piece of fruitMorning Tea
(essential to include, even if you're not hungry & should be no more than 3 hours after breakfast)
* 1 x tub low-fat yoghurt
* 1 x piece of fruit
* 3-4 Vita-Weats
* Dried Fruit & Nuts (she suggested the small sunbeam packets)
* 10 x Rice crackersLunch
(no more than 2/3 hours after morning tea)
* Multigrain roll/sandwich with: lean meat + lots of salad (if you want a spread on it, go for hommus or relish rather than mayo)
* Salad with a healthy serving of carbs (corn, bread, potato)Afternoon Tea
(as essential as morning tea or else you'll be picking before dinner, again no more than 2/3 hours after lunch)
* same options as morning tea, she also suggested maybe a fruit smoothie to up calcium intake (1 cup of low-fat milk + a serve of fruit)Dinner
(2/3 hours after afternoon tea)
* When eating dinner, you need to divide your plate into quarters. One quarter should be protein (lean meat, trim fat before cooking so that fat doesn't melt and reabsorb back into the meat), one quarter should be carbohydrate (pasta/rice/potato/sweet potato/corn/pumpkin), the last two quarters have to be salad or non-starchy vegies.
* She said that you can have stir-fries, casseroles etc but just make sure that when you have carbs with them the amount of carbs you consume is no more than a quarter of the plate and bulk up the stir-fry with lots of vegies. She suggested for bulking up spag bol to grate carrot & zucchini into the sauce & put red lentils in as well.
Ok so I hope this helps as least one person, or at least one person finds this interesting.