ok let's start with review for harvard's healthy eating plate
https://www.hsph.harvard.edu/nutritions ... ing-plate/
https://www.hsph.harvard.edu/nutritions ... s/spanish/
- The day before yesterday:
Breakfast: coffe and some cereals (muesli) with soja milk
No food until lunch.
Lunch: White rice and poultry
Some chocolate cookies between Lunch and dinner
Dinner: Mexican pancakes with poultry
none of the meals described for day 1 are complete per harvard's evidence-based guideline.
even using the entire day to approximate one figurative plate, this list is not making the grade.
poultry is nominally a good choice for mealtime protein, but to be sure we need more info re preparation method. lack of variety is another aspect to consider where protein is concerned.
1 of 3 grain servings appear to possibly contain whole grain. definitely room for improvement.
there's a clear gap for vegetables and fruit.
treats: chocolate cookies are okay on occasion, but aren't a great choice for a daily 'go-to' between-meal snack.
- Yesterday:
Coffe + chocolate cookies
No food until lunch.
Lunch: beef steak + regular pasta
Protein powder (300ml) in the afternoon and mixed graines(brazilian nuts, grappes and other nuts) + goat cheese before lunch
Dinner: regular Pasta and poultry + butter cookies
life is busy, but do try to kickstart your day with a healthy breakfast.
re beef (especially grass fed beef) up to a 3oz serving is a decent mealtime protein choice.
i'm not seeing any whole grains in the list for day 2.
still no veg, but nice to see some grapes making an appearance.
oh, you and your cookies ;) definitely worth enjoying occasionally, but try keeping baked goods out of the daily food environment.
re snacks. i don't know if the idea appeals to you, but lately i have been enjoying 1/4 c homemade trail mix (yes i do measure it out lol) as a daily morning snack.
it is nutrient-dense, some of the ingredients are a nod to the sweet tooth, and it helps keep my metabolism moving.
- Today:
Coffe + cereals with soja milk
No food until lunch.
Lunch: poultry + regular pasta
nothing before lunch
Dinner: I will have eggs with tomatos + mexicans pancakes
day 3 still on the weak side. protein is decent but there is still a decided lack of veg, fruit and whole unprocessed grain
glad to see tomatoes entered the picture however
your mission, should you choose to accept:
1. review this list
http://www.whfoods.com/foodstoc.php and select
a rotation or mix of veg options to add to lunches, dinners and afternoon snacks
2. increase whole grains. consider trying steel cut oats as part of the breakfast rotation, transitioning over to brown rice, and choosing whole grain versions of pasta. if you are reluctant to do so because you're used to processed versions of rice and pastas, maybe try going 50/50 for a while. at least it's a step in the right direction
3. review this list again
http://www.whfoods.com/foodstoc.php and select
a rotation or mix of fruit options to add either to breakfast or as a morning snack
that's that for now - we can revisit later with an eye to scoring food choices based on nutritional contributions, and also their pro vs anti inflammatory contributions to your daily routine

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