Be a good picker

February 2, 2013

46.4 pounds to go

“How are you doing this??” 

This is a very common question I have received over the past 260 days.  Obviously, there are many factors that go into eating healthy, and this chapter delves into the next step beyond figuring out how many portions of what type of food to eat every day.  (7 meat, 4 carbs, 3 cups of vegetables etc.)  How do I pick what to put in my mouth?  How does one become a good picker?

I have 2 important tips:

1) Find the foods that turn you on.  Everyone has their one thing that makes food taste better.

2) Eat whole foods.

So how does this break down?

Word.

With only 60 calories in 2 tablespoons, I put sour cream on almost all of my meals.  It’s my secret weapon.  As far as whole foods, this means try and eat food closest to its original form.  Instead of a French fry eat a potato.   Eat lots of vegetables.  Stay away from overly-processed foods.  Bake some fish instead of eating fish sticks out of a box.  It seems like a simple lesson but when I first started doing this I never realized how much crap I was eating, mostly because it was so easy.  It’s easier to drive through Jack-n-the-Box than pack a low calorie turkey sandwich.  It’s easier to order fries than bake a potato.   I totally get this because I am inherently lazy when it comes to cooking.  I played the part of domestic housewife and cooked 4 times a week for my Mike when we first moved in together.  This ended after about 7 seconds and now I just make sure our house is stocked with healthy and easy things to make.

Let me share my grocery list:  here are the things I buy every week to keep my house stocked and the scale happy. 

Food Staples:

(Disclaimer: I shop at Trader Joes a lot.  Also a fan of Sprouts and for some staples I go to Albertsons and Vons.)

1)    Coffee & Half & Half (Coffee 5 Calories, Half & Half 35)

2)    Trader Joes premade salads – the best are Citrus Chicken, Lowfat Chinese Chicken Salad and Shrimp salad. (~250 calories with dressing)

3)    Trader Joes Black Bean Corn Enchiladas. (260 calories a pack, can be mixed with anything)

4)    String Cheese (80 calories each)

5)    Udi’s gluten free bread (70 calories a slice)

6)    Laughing cow light wedges (35 calories each)

7)    Light Mayo (35 calories a tablespoon)

8)    Microwavable roasted potatoes (70 calories a serving)

9)    Sour cream (30 calories a tablespoon)

10)  Bananas (70 – 100 calories)

11)  Cherries (12 cherries – 50 calories)

12)  Soup (be selective – best ones 200-300 calories a can)

13)  Microwavable veggies – broccoli, peas, corn, bell peppers, asparagus (20-50 calories a serving)

14)  Deli sliced roast beef (80 calories 2 ounces)

15)  Deli sliced turkey breast (60 calories 2 ounces)

16)  Turkey pepperoni (80 calories for 15 slices)

17)  Fat free refried beans (1/4 cup 120 calories)

18)  Some microwavable meals – Marie Callendars has some that are ok.  Be selective. (300-500 calories)

19)  Veggie Burgers – Dr. Praeger’s California ones are the best. (110 calories)

20)  Eggs (70 calories each)

21)  Salmon (best grilled in the toaster oven.  5 ounces – 165 calories)

22)  Sweet potatoes (3/4 cup 100 calories)

23)  Corn tortillas (2 small tortillas 130 caloreis)

24)  California rolls (Trader joes has a tray which is only 200 calories)

25)  Chicken breast (6 ounces 133 calories)

26)  Quinoa (1 cup 250 calories)

27)  Gluten free pasta (1/2 cup dry 190 calories)

28)  Better’n’peanut butter (1 tablespoon 50 calories)

29)  Greek yogurt (1 serving 140 calories)

Snacks:

1)    100 calorie cookie packs

2)    100 Calorie popcorn packs

3)    Trader Joes Espresso Pillows (70 calories for 22)

4)    Trader Joes dark chocolate caramel wedges (60 calories for 2)

5)    Veggie chips (26 chips 160 calories)

6)    Pop chips (1 snack bag 100 calories)

7)    Baked chips (1 snack bag 140 calories)

8)    Greek yogurt dip (2 tablespoons 35 calories)

9)    Kettle corn (2 cups 130 calories)

Occasional Treats:

(Eat in small servings when I’m out with people, or when I’m having a monster craving I can’t overcome)

1)    French fries (small serving, most fast food 300 calories)

2)    Mashed potatoes (237 calories a cup)

3)    Cake (250 – 500 calories a slice depending on the cake)

4)    Pad Thai (1 cup 300 calories) + fresh spring rolls (110 calories)

5)    Cheesy poofs / Cheetos (33 crunchies 130 calories)

6)    Goldfish crackers (55 fishies 140 calories)

7)    Hummus (2 tablespoons 50 calories)

8)    Mochi ice cream (1 pod 100 calories)

9)    Rice (1 cup 240 calories)

10) Peanut butter (2 tablespoons 190 calories)

11) Nutella (2 tablespoons 200 calories)

Things I almost never eat:

(less than once a month)

1)    Hamburgers / fast food (500+ calories a burger)

2)    Chinese food (Fried rice alone 350 calories a cup)

3)    Hot dog (300 calories +)

4)    Pizza (150 calories + a slice.  Most over 200 a slice)

5)    Ribs / anything slathered in BBQ sauce (2 ribs 350 calories)

6)    Nuts in any form (1 ounce 125 calories)

7)    Ice cream (1 cup 300 calories)

8)    Cookies (a big cookie alone can be 200 calories)

9)    Cupcake (250 calories +)

10) Muffins (120 for a small one, 350+ for ones at bakeries)

11) Cereal (120 calories +  a cup)

12) Milk (120 calories + a cup)

How my staples turn into real food:

It’s really a mix-and-match game.  As long as your staples are around 70-120 calories a serving you can come with all sorts of creative ways to combine them to come up with satisfying meals under 500 calories.  Here are a few:

1)    Breakfast for dinner – 2 eggs, 2 slices of toast, 1 serving of potatoes

2)    Burrito guts – 2 egg, 2 servings of potatoes, 1 serving of fat free refried beans, sour cream & salsa

3)    Gluten free pasta, veggies & sour cream (sour cream = fake cream sauce)

4)    Salmon & veggies

5)    Steak & veggies

6)    Chicken & veggies

7)    Soft tacos

8)    Quinoa & veggies

9)    Fat free refried beans microwaved with string cheese = delicious cheesy beans

10) Any veggies slathered in light laughing cow cheese wedges

11) Soup with melted cheese

12) Sandwich & veggie chips

13) Healthy PB&J – gluten free bread, better n’ peanut butter and crushed fruit.

Need some kick?  Add pepper, hot sauce, salsa or flavored vinegars.

I find myself reverting to nostalgia foods that keep me satisfied – things I would eat as a kid.  Peanut butter and jelly sandwiches, popcorn etc.  Everyone has different things that make them feel satisfied – my biggest staple is some version of burrito guts.  I’ve mastered 72 different versions, and it’s on the menu almost every day.  Happy picking!