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Food suggestions

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Food suggestions

Postby mr happy » Fri Jul 31, 2009 4:53 pm

I start work at 7pm most nights some nights 8pm and work until 4am.
I work nightfill at a local supermarket which is quite physicaly demanding. I usually have tea around 5.30-6.30pm, then i have my first smoko break at 10.30pm where i eat 2 sandwhiches, usually with margarine and vegemite, or margarine and fish paste. I know margarine is terrible, but i just cant eat a sandwhich without it!! I spread it on thinly.
Then my second smoko is at 2.am where i usually have 3 slices of fruit cake.
I dont know if these are the best options for food. I know there not the lightest, most fat free foods around, but i have a high energy job where i need to aim to get 72 boxes per hour on the shelves, and because i am the biggest on the shift i usually get the heaviest aisles, like drinks and dogfood where the box's are quite heavy, usually 10-15kg.

So my question is, can anybody suggest what some good foods could be for me to eat instead of sandwiches and fruit cake? , or does that combination seem appropriate for the job im doing?
Remember i need something that is going to give me energy, but i want to lose weight too.
For tea i usually try to have some meat and vegies, but because we are back on one wage at the moment, tea is often a plate of pasta because it gives me quite a lot of energy.
Is pasta OK if i eat it before a big night at work?
Sorry about all the questions, but i have no idea on food and nutritional information, and am quite excited to have found a website with so many people striving for the same thing as i am.
mr happy
 

Re: Food suggestions

Postby onthedecrease » Sat Aug 01, 2009 11:29 am

Hi there,

I think you need to be looking at foods that are low gi so that the energy release is over the night not just a quick spike. Without knowing the facilities you have availble to you- you could bring in some home made veg soup not only nutrious but its filling. If you are going to resort to sandwhiches you should definatly be thinking about going wholemeal/multigrain- so much better for you and againg low gi. The same thing with the pasta- pasta is fine in moderation but try and get brown pasta and rice as its much more better for your body. Fruit is another definite one instead of fruitcake have a banana and an apple both are really good for energy levels. Nuts and cheese, veg sticks with a dip- the possabilities are really endless, hope this helps.

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Re: Food suggestions

Postby EvilWombatQueen » Sat Aug 01, 2009 9:48 pm

I agree with OTD. Low GI carbs will help keep you feeling full for longer. Also consider adding more protein to your diet. You're doing a lot of heavy lifting so you want to make sure your muscles have plenty of protein to repair themselves! Protein also helps keep you full for longer.

You could try mixing some low-cal tinned tuna with pasta. To make pasta lower in GI, cook it then cool it. It changes the chemical structure so that it releases its sugars more slowly into the blood. Same with potatoes.

Multigrain bread, as OTD pointed out, is much better for keeping you full than white bread. Rather than vegemite and margarine, add something with more nutrients. Salad with a low-fat ham, or low-fat cheese will fill you up. And rather than spreading it with margarine, use something slightly lower in fat that will add nutrients. Hommus, relish or even mashed up avocado are good alternatives.

The site that this weight loss forum is a part of has a list of healthy lunch recipes. You might consider selecting some options from there.

Good luck!
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Re: Food suggestions

Postby mr happy » Sun Aug 02, 2009 6:13 am

Thankyou both so much for your wonderful feedback. I have one more night to work (tonight) and have already got the white bread for my smoko breaks. So i will enjoy it while it lasts, because next week i am going to buy wholemeal bread instead.
With the protein, what are some foods that are high in protein? I have a feeling eggs are high in protein, is this correct? Im going to click that link now and have a look.
Thanks again.
mr happy
 

Re: Food suggestions

Postby mr happy » Sun Aug 02, 2009 6:31 am

WOW i am truly gobsmacked!!! I just had a look at some of the charts in that link that evilwombatwoman posted!! One of my favourite foods is venison. I love the stuff. From the quick look i just had i noticed that it is quite high in iron, and very high in protein compared to all other foods, as well as quite low in KJ and calories compared with many other meats.
Venison meat has bugger all fat on it.
Thats excellent!!! So venison for tea before work is good. :D :D No i really am mr happy!!!
mr happy
 

Re: Food suggestions

Postby EvilWombatQueen » Sun Aug 02, 2009 1:41 pm

Kangaroo meat is also very lean and high in iron. Stinks like buggery when you cook it though! If you are eating chicken opt for skin-free chicken breast. It's the lowest fat option when it comes to chicken. Turkey is even lower in fat than chicken, so if you can find some it's a good alternative. Remember to always remove the skin from poultry. That's where the fat is located.

Eggs are high in protein, but also in fat. All of the fat is located in the yolk, though, so if you learn to love egg-white only omelettes you'll be fine!

Don't forget about vegetable sources of protein. Legumes such as beans (especially soy beans) and chickpeas are high in protein. Nuts are high protein, but also high in fat so don't eat too many of them. Tofu is great, at as de-fatted soy protein. It's often called textured vegetable protein and you rehydrate it and use it like mince. It has traditionally been used to lengthen the meat in meat pies because it is so much cheaper, but it is also high in protein and low in fat so it's a great source of protein. You can find it at health food stores. Sanitarium has a tinned version, I think it's called vegetable mince, but I've never liked that. It smells like dog food. Although soy is a complete protein in theory, it's best to combine vegetable proteins with grains to get all the amino acids the body needs. These don't have to be at the same meal, but make sure you are getting some grains during the day.

You can also obtain protein from dairy. Opt for low-fat alternatives: cheese, yoghurt, milk. Pick a cheese that is low in fat. Low-fat cottage cheese will be better for your weight loss than cheddar. Compare the nutritional information on the packets to decide which cheese to go for. For a real protein boost consider adding whey powder to smoothies. You can pick it up at most health food stores.

Fish is a good source of protein. Some types can be quite fatty, but they are full of omega 3 fats which are very good for you. Tuna canned in water is a good choice calorie-wise.

If you are cooking meat make sure you're not adding heaps of fat to it. Steamed fish is far better than battered fish! Baked skin-free chicken is better than crumbed and fried chicken.
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Re: Food suggestions

Postby mr happy » Mon Aug 03, 2009 5:52 am

Thanks for the tips evilwombatqueen. I had a quick look on here before work last night, so at smoko i went and bought some tofu. (working in a supermarket means i have plenty to chose from at smoko time...and its cheaper than corner stores).
I bought a packet of tofu (chinese flavour) and i quite liked it. I wouldnt say it was beautiful, but it was quite nice. I like soy products. I love soy milk which is unusual because nobody else i know likes it!! I certainly noticed quite a difference towards the end of my shift when i usually start feeling very flat and stuffed, instead i still felt quite strong and lifting heavy boxs wasnt such a burden like it usually is at the end of the week. I dont know whether it was the high protein in the tofu, or just a coincidence, or the fact that after losing 10kg so far, my normal jobs are starting to become less taxing, or a combination of the three!!
As for dairy foods, well i keep them to a minimum at all times. I am quite a bad asthmatic, and back in 2004 i went and saw a respiratory specialist in box hill, and he told me to avoid all dairy foods. He told me to use things like nutelex instead of marg, soy milk instead of milk etc..etc... because dairy is bad for many asthmatics. (not all asthmatics)
Because i am trying to raise a young family on a single income, money is a huuuuge obstacle!! So i still use cheap marg for my toast and sandwiches instead of nutalex, but wherever possible i avoid dairy products.
The single income thing will be a problem with having tofu at smoko too, its nice, and high in protein, but at almost $5 each night it will send me broke!!lol So i might aim to have it once a week and find other alternitives for the other nights. Last night (just gone) I had 2 ham sandwiches with white bread and 2 pieces of bread for my 1st break, and the other 2 pieces of tufu and an apple for my second break.
Starting this thursday night when i go back to work, my sandwiches will be wholemeal bread.
I will have to get my hands on some kangaroo meat. I have eaten it before, but not for a long time though. I can get it without too many problems.
Thankyou very much for all of your help.
mr happy
 

Re: Food suggestions

Postby EvilWombatQueen » Mon Aug 03, 2009 10:40 am

I gave up dairy for exactly the same reason! I found giving up dairy products dramatically improved my asthma. Now I rarely have an attack.

I'm a student so I know what it's like trying to get healthy food on a budget! The pre-marinated tofu is always a bit pricey. It can be quite high in fat and sodium too, depending on what they marinade it in. A cheaper alternative would be to buy ordinary tofu and either marinade and bake it yourself (baking it gives it a more solid texture with a great crunchy outside), or include it in other dishes where it can soak up the flavour of other foods. You'll find heaps of tofu recipes here.
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Re: Food suggestions

Postby damonwhite1978 » Thu Jul 26, 2012 1:09 pm

Kangaroo does have a particular smell to it but that's due to the low fat content. Beef, Lamb, Pork have a fat content which when cooking dilutes the meaty smell. When you cook Kangaroo, there's no fat to dilute the meaty smell. A suggestion would be when cooking Kangaroo, marinate it in olive oil first, this should assist with diluting the meaty smell when cooking, also try your own marinate. Some good recipes on the site below.

http://macromeats.com/Recipes.aspx

Easy to get as well now which makes it easier.
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