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Cension
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Healthiest diet without fish? Making a shopping list...
#12602702 - 05/21/10 07:17 AM (13 years, 8 months ago) |
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Anyone have any suggestions? I am trying to shift my family's diet to a much healthier one, but I am allergic to fish and no one else in the family really likes it.
We are not vegetarians and we'll continue eat skinless chicken and turkey, but can anyone advise on other meats which are particularly good, especially with a lack of fish in the diet?
Also, what is the best meal schedule, that is to say, how much of what should we eat and how often? How many meals a day should we plan and what should each meal consist of?
I am going grocery shopping tomorrow to replace all the food in the house and I'm trying to make a shopping list. What should I put on the list?
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daussaulit
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Re: Healthiest diet without fish? Making a shopping list... [Re: Cension]
#12603260 - 05/21/10 10:18 AM (13 years, 8 months ago) |
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Define "much healthier". What is the point of the the change in the diet? Reduce the intake of saturated fat? Reduce your cholesterol levels? Lose weight? Increase lean muscle mass? Are there diabetic concerns? These questions(and more) need to be answered before anyone can recommend anything.
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Cension
Student



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Re: Healthiest diet without fish? Making a shopping list... [Re: daussaulit]
#12603594 - 05/21/10 11:39 AM (13 years, 8 months ago) |
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The main point is to feel healthier, get better sleep, have more energy so we are more likely to get out hiking which will help us lose a little bit of weight.
Our diet now typically consists of meat, potatoes or rice, and a green veggie for dinner, cold cut sandwiches or leftovers for lunch, and cereal (like corn flakes or cracklin oat bran) + fruit or eggs/bacon at times. We have up to this point had a lot of dairy intake including lots of cheeses, butter, milk and 1/2 & 1/2 in our coffee. We try to snack on fruits and nuts, and enjoy salads on occasion, but sometimes some coffee cake, scone, or a bowl of ice cream sneaks their way in there, and my wife eats a lot of candy.
Despite the fact that neither of us are obese, only slightly above normal in terms of body fat, neither one of use feels particularly healthy and we'd like that to change.
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daussaulit
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Re: Healthiest diet without fish? Making a shopping list... [Re: Cension]
#12604559 - 05/21/10 02:37 PM (13 years, 8 months ago) |
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If you want to feel healthier, have better sleep, and have more energy, I would add at least 30 minutes of exercise daily. Exercise provides those benefits above and more.
I would pick up a kitchen scale as the first thing to do for the diet end. Though it may be tedious at first, I recommend portion control. Items such as the starch and meat are easily weighed.
Your desire to find a substitute for fish leads me to believe that you want to incorporate a diet with omega 3 fatty acids. The easiest way is to buy whole grain bread with flax and/or breakfast cereals with flax.
For the starch, I would eliminate the potatoes. Use rice, pasta, or other whole grains instead.
Cold cut sandwiches are fine, as long as you are eating the lower fat meats(turkey, ham, roast beef) and not items like bologna and salami. Use whole wheat bread instead of white bread. I would also portion control the deli meat as well(3-4oz max). Though they may be low in fat, they are very high in sodium. Skip the mayo.
For breakfast, I wouldn't eat either of those cereals. Corn flakes are low in fiber. Cracklin' Oat Bran(even though it is delicious) is high in saturated fat due to the use of palm oil. Look for something with whole grains, low sugar, and high fiber.
Fruit is good, don't eat watermelon. Eggs are a good source of protein. Bacon/sausage I would save for the weekends, they are high in saturated fat and sodium.
I would reduce the cheese and butter intake as well. Cheese, high in sodium, high in saturated fat. 1oz. has 100 calories. I would replace the butter with an oil like extra virgin olive oil. Drink skim milk. Use skim milk in your coffee.
Nuts, I would recommend almonds. Good source of polyunsaturated and mono unsaturated fats. Almond butter on whole wheat toast is what I really enjoy.
Definitely can't eat healthy all the time. Desserts and sweets are fine when eating sparingly. The problem with baked goods(if bought pre-packaged), they generally contain trans fat. You will need to read the label to see if there are any partially hydrogenated vegetable oils. If there are, it contains trans fat, even if the label says 0 grams of trans fat.
Interesting article from the WSJ about tree nuts.
Another WSJ article about burgers and steaks and heart disease.
Edit: forgot to answer the other questions.
With that 2nd WSJ article, as long as you are portioning out your protein, it really doesn't matter what meat you eat. You said no fish, but what about shellfish? Shrimp is awesome because they're easy to prep, nearly fat free, and high in protein.
Since you have no objectives like wanting to increase muscle mass or lose weight, 3 meals a day is fine. I would calculate your nutritional needs using a BMR calculator(google it). Knowing your caloric needs, I would go for a weight the caloric intake to breakfast and lunch, and eat light for dinner. Using your kitchen scale will help you control your caloric intake.
Edited by daussaulit (05/21/10 02:45 PM)
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Cension
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Re: Healthiest diet without fish? Making a shopping list... [Re: daussaulit]
#12606556 - 05/21/10 09:12 PM (13 years, 8 months ago) |
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Wow, thanks very much daussaulit for the detailed response 
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Your desire to find a substitute for fish leads me to believe that you want to incorporate a diet with omega 3 fatty acids. The easiest way is to buy whole grain bread with flax and/or breakfast cereals with flax.
Exactly right, thanks.
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For the starch, I would eliminate the potatoes. Use rice, pasta, or other whole grains instead.
Yes indeed, that was one of the first decisions that was made.
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Cracklin' Oat Bran(even though it is delicious) is high in saturated fat due to the use of palm oil.
It is yummy, isn't it?
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Nuts, I would recommend almonds. Good source of polyunsaturated and mono unsaturated fats. Almond butter on whole wheat toast is what I really enjoy.
We've been enjoying fresh ground almond butter for the last few months actually, and we look forward to using other nuts to grind for spreads. I wish whole uncooked nuts weren't so expensive 
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The problem with baked goods(if bought pre-packaged), they generally contain trans fat. You will need to read the label to see if there are any partially hydrogenated vegetable oils. If there are, it contains trans fat, even if the label says 0 grams of trans fat.
Most of the baked items are from Starbucks, and not prepackaged. I imagine that they get their baked goods from local vendors and are not shipped frozen worldwide from one source, but I have no idea. I guess the simple answer is to cut them out entirely.
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You said no fish, but what about shellfish?
I have a seafood allergy, and eat no type of fish whatsoever. I'm not sure if that expands to fresh water fish, but I don't care for the taste of fish anyway, nor does my family.
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Since you have no objectives like wanting to increase muscle mass or lose weight, 3 meals a day is fine
Well, like I said above, one of the objectives is to lose a little bit of weight, and I would certainly not mind toning my upper body slightly. Nothing extreme.
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I would calculate your nutritional needs using a BMR calculator(google it).
Interesting, I've never heard of that before. As soon as I can figure out what the calculations actually mean, I'm sure we'll put that to good use.
Thanks for all the great advice! I really appreciate you taking the time to give me feedback!
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Baby_Hitler
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Re: Healthiest diet without fish? Making a shopping list... [Re: Cension]
#12612671 - 05/23/10 02:55 AM (13 years, 8 months ago) |
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I make this every week, and get about 12-15 meals out of it.
2.5 cups of basmati or jasmine rice 2 cans of chicken broth 1lb baby carrots 1lb either sugar snap peas or broccoli 2 lb mushrooms, diced 1lb shelled edamame 3 lb meat
I cook the rice in the broth, the carrots and edamame in the microwave for 25-30 minutes in just enough water to cover them, and fry everything else in olive oil, except when I use broccoli instead of sugar snap peas. I steam the broccoli.
Season to taste, makes about 1 gallon.
-------------------- Ƹ̵̡Ӝ̵̨̄Ʒ Ƹ̵̡Ӝ̵̨̄Ʒ Ƹ̵̡Ӝ̵̨̄Ʒ Ƹ̵̡Ӝ̵̨̄Ʒ Ƹ̵̡Ӝ̵̨̄Ʒ Ƹ̵̡Ӝ̵̨̄Ʒ Ƹ̵̡Ӝ̵̨̄Ʒ Ƹ̵̡Ӝ̵̨̄Ʒ Ƹ̵̡Ӝ̵̨̄Ʒ Ƹ̵̡Ӝ̵̨̄Ʒ Ƹ̵̡Ӝ̵̨̄Ʒ Ƹ̵̡Ӝ̵̨̄Ʒ Ƹ̵̡Ӝ̵̨̄Ʒ Ƹ̵̡Ӝ̵̨̄Ʒ Ƹ̵̡Ӝ̵̨̄Ʒ Ƹ̵̡Ӝ̵̨̄Ʒ (•_•) <) )~ ANTIFA / \ \(•_•) ( (> SUPER / \ (•_•) <) )> SOLDIERS / \
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Psychoslut
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Re: Healthiest diet without fish? Making a shopping list... [Re: Cension]
#12613581 - 05/23/10 10:32 AM (13 years, 8 months ago) |
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For meat you can go to deer, goat, ostrich, and rabbit.
--------------------
[quote]KristiMidocean said: Good now thats clear.WHO FUCKING CARES. If I am fat u all keep pointing it out like its suppose to be a secret.LIke u really have nothing better to do then make fat jokes. If o know its like I do I know yall can come up with NEW AND BETTER SHIT . This shit is old and boring . I left in the first place cause this shit got boring not because of the fat jokes . Fat jokes dont bother me but seriously its old[/quote]
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Brainiac
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Re: Healthiest diet without fish? Making a shopping list... [Re: Cension]
#12615640 - 05/23/10 06:17 PM (13 years, 8 months ago) |
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There is also Bison and if your up to hunt for it..Boar...
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Fair is Fair
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jeeyy
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Re: Healthiest diet without fish? Making a shopping list... [Re: Brainiac]
#12618187 - 05/24/10 03:27 AM (13 years, 8 months ago) |
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Better sleep, and exercise outdoor everyday!That is my way to keep health!
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Cension
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Re: Healthiest diet without fish? Making a shopping list... [Re: Baby_Hitler]
#12635775 - 05/27/10 12:16 AM (13 years, 8 months ago) |
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Quote:
I make this every week, and get about 12-15 meals out of it.
2.5 cups of basmati or jasmine rice 2 cans of chicken broth 1lb baby carrots 1lb either sugar snap peas or broccoli 2 lb mushrooms, diced 1lb shelled edamame 3 lb meat
I cook the rice in the broth, the carrots and edamame in the microwave for 25-30 minutes in just enough water to cover them, and fry everything else in olive oil, except when I use broccoli instead of sugar snap peas. I steam the broccoli.
Season to taste, makes about 1 gallon.
Sounds yummy, thanks for the recipe!
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Cension
Student



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Re: Healthiest diet without fish? Making a shopping list... [Re: Psychoslut]
#12635783 - 05/27/10 12:18 AM (13 years, 8 months ago) |
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Quote:
For meat you can go to deer, goat, ostrich, and rabbit.
Quote:
There is also Bison and if your up to hunt for it..Boar...
Some day I will be in the position to hunt for my own meat, but until then I'm forced to eat whatever is available at the market.
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Cension
Student



Registered: 01/25/10
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Re: Healthiest diet without fish? Making a shopping list... [Re: jeeyy]
#12635804 - 05/27/10 12:22 AM (13 years, 8 months ago) |
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Quote:
Better sleep, and exercise outdoor everyday!That is my way to keep health!
Well, it's a vicious cycle. Poor sleep due to lack of exercise due to poor sleep. My angle is to attack it from the diet perspective, and hope that as a result, we will have the energy to get out hiking more often which, in turn, will allow us to sleep better.
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LiquidSmoke
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Re: Healthiest diet without fish? Making a shopping list... [Re: Baby_Hitler]
#12635941 - 05/27/10 12:52 AM (13 years, 8 months ago) |
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Quote:
Baby_Hitler said: I make this every week, and get about 12-15 meals out of it.
2.5 cups of basmati or jasmine rice 2 cans of chicken broth 1lb baby carrots 1lb either sugar snap peas or broccoli 2 lb mushrooms, diced 1lb shelled edamame 3 lb meat
I cook the rice in the broth, the carrots and edamame in the microwave for 25-30 minutes in just enough water to cover them, and fry everything else in olive oil, except when I use broccoli instead of sugar snap peas. I steam the broccoli.
Season to taste, makes about 1 gallon.
wow, that is actually pretty frickin brilliant
i'm seriously going to make this...
-------------------- "Shmokin' weed, Shmokin' wizz, doin' coke, drinkin' beers. Drinkin' beers beers beers, rollin' fatties, smokin' blunts. Who smokes tha blunts? We smoke the blunts" - Jay and Silent Bob strike Back
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LiquidSmoke
My title's cooler than yours DBK

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Re: Healthiest diet without fish? Making a shopping list... [Re: Baby_Hitler]
#12635966 - 05/27/10 12:57 AM (13 years, 8 months ago) |
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couple questions actually
do you mix it all together after cooking everything?
Also, how do you keep the rice after its cooked, do u resteam it?
How do you store it?
-------------------- "Shmokin' weed, Shmokin' wizz, doin' coke, drinkin' beers. Drinkin' beers beers beers, rollin' fatties, smokin' blunts. Who smokes tha blunts? We smoke the blunts" - Jay and Silent Bob strike Back
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Baby_Hitler
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Re: Healthiest diet without fish? Making a shopping list... [Re: LiquidSmoke]
#12646366 - 05/28/10 04:15 PM (13 years, 7 months ago) |
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do you mix it all together after cooking everything?
Yes.
Also, how do you keep the rice after its cooked, do u resteam it?
I dish it out a portion into a smaller container, season it, and reheat in the microwave.
How do you store it?
I store it in the refrigerator in a 1 gallon tupperware tub.
Also, I get my shelled edamame at Wal-Mart. It's the only place I've found edamame not in the shell.
Also, also, here's the nutrition profile from NutritionData.com:
http://www.nutritiondata.com/facts/recipe/1644471/2
-------------------- Ƹ̵̡Ӝ̵̨̄Ʒ Ƹ̵̡Ӝ̵̨̄Ʒ Ƹ̵̡Ӝ̵̨̄Ʒ Ƹ̵̡Ӝ̵̨̄Ʒ Ƹ̵̡Ӝ̵̨̄Ʒ Ƹ̵̡Ӝ̵̨̄Ʒ Ƹ̵̡Ӝ̵̨̄Ʒ Ƹ̵̡Ӝ̵̨̄Ʒ Ƹ̵̡Ӝ̵̨̄Ʒ Ƹ̵̡Ӝ̵̨̄Ʒ Ƹ̵̡Ӝ̵̨̄Ʒ Ƹ̵̡Ӝ̵̨̄Ʒ Ƹ̵̡Ӝ̵̨̄Ʒ Ƹ̵̡Ӝ̵̨̄Ʒ Ƹ̵̡Ӝ̵̨̄Ʒ Ƹ̵̡Ӝ̵̨̄Ʒ (•_•) <) )~ ANTIFA / \ \(•_•) ( (> SUPER / \ (•_•) <) )> SOLDIERS / \
Edited by Baby_Hitler (05/28/10 04:37 PM)
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DeliciousVinyl



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Re: Healthiest diet without fish? Making a shopping list... [Re: Baby_Hitler]
#12704175 - 06/07/10 04:20 PM (13 years, 7 months ago) |
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Quote:
Baby_Hitler said: I make this every week, and get about 12-15 meals out of it.
2.5 cups of basmati or jasmine rice 2 cans of chicken broth 1lb baby carrots 1lb either sugar snap peas or broccoli 2 lb mushrooms, diced 1lb shelled edamame 3 lb meat
I cook the rice in the broth, the carrots and edamame in the microwave for 25-30 minutes in just enough water to cover them, and fry everything else in olive oil, except when I use broccoli instead of sugar snap peas. I steam the broccoli.
Season to taste, makes about 1 gallon.
I just made my own variation of this and i have to say this may become a weekly deal as well.
I made all the rice and vegetables first and then cooked some chicken curry. and kept it separate.
When i want to eat i just get the rice and veggies i want and then some chicken heat it all up and i have an awesome meal.
Thanks so much.
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lillFish
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Re: Healthiest diet without fish? Making a shopping list... [Re: DeliciousVinyl]
#12715539 - 06/09/10 03:06 PM (13 years, 7 months ago) |
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I will suggest to fill your diet up with mostly vegetables, some fruits, some meats, and not so much grains, breads, chips,pasta and sugar. People are obese these days because of oversized portions too, so give everyone a smaller plate. Don't let these big companies convince you that cheerios is what you need to lower your cholesterol. All that is is a marketing strategy. It may hold a bit of truth, but see my point.
It's very very hard to change other peoples eating habits. The only way you will win is if you set an example. If you have some weight to lose, do that and show them how good you feel!
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Senor_Doobie
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Re: Healthiest diet without fish? Making a shopping list... [Re: Cension]
#12727089 - 06/11/10 04:06 PM (13 years, 7 months ago) |
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There is some good stuff here in regards to your question about how much of what to eat.
-------------------- "America: Fuck yeah!" -- Alexthegreat “Nothing can now be believed which is seen in a newspaper. Truth itself becomes suspicious by being put into that polluted vehicle. The real extent of this state of misinformation is known only to those who are in situations to confront facts within their knowledge with the lies of the day.” -- Thomas Jefferson The greatest sin of mankind is ignorance. The press takes [Trump] literally, but not seriously; his supporters take him seriously, but not literally. --Salena Zeto (9/23/16)
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