deweyswakms wrote:sirdle wrote:Several people have asked me what I eat, so I did a quick search of my meals, and I estimate I typically eat...
90% of the food I eat is:
starches -- potatoes, sweet potatoes, butternut squash, parsnips, jicama, water chestnuts
grains -- oats, rice, barley, faro, corn, wheat
veggies -- greens, bell pepper, cucumber, zucchini, broccoli, cauliflower, green beans, Brussels Sprouts, asparagus, artichoke, celery, onion, carrots, mushrooms
fruits -- berries, pineapple, cherries, bananas, apples, grapes, melons, mandarin oranges, peaches, pears
nuts/seeds -- flaxseed, sesame seeds
legumes -- beans (garbanzo, pinto, black, kidney, navy), lentils, split peas
Thanks. I too need more volume to feel full. And I eat a lot of the same things, but do you really eat 8-10 servings of fruit and veggies each day? a serving size is about 1/2 a cup I think. I could be eating more of those. Thanks.
Converting what I eat into "servings" is really weird, and I'm not sure I'm doing it correctly. Mostly because the rules are different for different foods and I don't eat the same things each day.
I think on those days when I am eating 10 servings of veggies, I'm probably eating 5 serving of fruit. And vice versa. Here's how I'm counting my typical portion sizes:
12 oz bag of frozen blueberries = 2.5 servings
16 oz bag of frozen cherries = 3.2 servings
16 oz bag of frozen bananas = 3.2 servings
1 lb grapes = 3 servings
8 oz can of pineapple = 1 serving
1 apple = 1 serving
12 oz bag of frozen asparagus = 4 servings
16 oz bag of frozen green beans = 5 servings
10 oz bag of frozen cauliflower = 3.5 servings
16 oz bag of frozen Brussels sprouts = 2 servings
4C salad filled 80% full = 5 servings
For fruit, a typical day might be 5 oz of blueberries with my oatmeal, an 8 oz can of pineapple with lunch, a bag of blueberries in the late afternoon and another after dinner, for a total of 7 servings. But if I am working from home, I might eat a pound of grapes instead of the pineapple, adding 2 more servings. So, say 7-9 servings.
For vegetables, I typically eat a salad in a 5 cup bowl... say about 4 cups. The salad is often: greens, zucchini, cucumber, bell pepper, tomato, celery, garbanzo beans, mandarin oranges, and peperoncini. I'm calling that 4 servings. In the late afternoon, I will often eat a bag of frozen vegetables, 2-5 servings depending on what I have handy. For either lunch or dinner, I often eat some sort of soup or stew, with vegetables mixed in, so another serving of veggies. So, say 8-10 servings.
But you are right. On the days when I have a late afternoon fruit, I don't eat veggies with my dinner. And vice versa. So those totals are a little high.
But here's the thing I discovered in the past two weeks: the fruits that I tend to overeat on are the fruits that I don't need to chew much. I never overeat on apples. But blueberries? I love the taste explosion when I bite into a partially frozen blueberry... especially on a hot day! And then, the blueberries just sort of slide down my throat. And before I know it the whole bag is gone... sometimes two (or maybe three) bags.
So the rule for me has to be: you can't have any fruit until you've eaten your veggies!
Cheers,
"Before Enlightenment chop wood, carry water. After Enlightenment chop wood, carry water." -- Zen proverb
