Food Plan: A Week of Healthy Eating

It’s been six months since I embarked on my weight loss and healthier living journey. It’s been going with ups and downs. I lost five kilograms in my first month of attempting to lose weight. Then, I slowly lost more then gained it back. At the end of October, I was at the same weight I’d been at in early July. IN other words, while I had maintained the loss of those first five kilograms, I hadn’t lost any more. Now over the month of November, I lost three kilograms again. I now only need to lose two kilograms to no longer be obese. This means that the goal I set last June, which was to be just plain overweight rather than obese within a year, is still within reach.

One exercise I came across when reading journaling guides for overeaters, is to imagine one day of normal eating. The idea is to imagine what it’d be like to eat normally for a day, then put that plan into actual action. The thing is, even when I was still deep in disordered eating, I usually had a few days of mostly normal eating before I’d down a whole bag of sweets and/or a bag of crisps and/or other unhealthy foods wthin half an hour. For this reason, I’m going to change the exercise a little and create a food plan for a week. Most things I have already implemented, in fact.

Breakfast

I will eat a healthy breakfast each day. This means I’ll eat lower-fat yoghurt with muesli. I used to eat crunchy muesli most days, but I changed that to regular fruit muesli about a month ago. This contains significantly less calories than crunchy muesli, but it does seem to contan somewhat more sugar. Last week, I bought muesli with nuts, which I think I’ll like better than fruit muesli anyway and which is less sugary.

Lunch

I used to eat two slices of bread with peanut butter. Last month, I decided to get sandwich spread instead, which is much lower in calories, although some people tell me it’s not necessarily healthier.

In addition to bread, I started eating a few carrots, tomatoes and cucumber slices for lunch each day. I love to snack on vegetables and particularly the carrots make me feel full too.

Dinner

My husband cooks and serves my food, so I generally trust him to make me relatively healthy meals and limit my portions. Each Friday though, he gets us fries with a snack. When I restarted my weight loss journey a month ago, I thought I’d have to let go of this, but I don’t. Weight loss doesn’t mean never eating any unhealthy food, after all. That’s why I’m pretty wary of Overeaters Anonymous’ idea of abstinence as a goal. I much prefer Eating Disorders Anonymous’ idea of balance.

Snacks

I can have fruit or rice crackers as snacks when I’m home from day activities in the afternoon. During morning coffee at day activities, I should try to turn down the gingerbread, as it’s pretty high in calories and I don’t even like it very much.

On Wednesday, we have a cooking activity at day activities. I love it and am so glad I have been able to fully participate in it, including eating, while still losing weihgt. The staff usually serve it, so they decide on portion sizes.

Every other Friday, my mother-in-law accompanies me to the pharmacy to pick up my medications. I have decided that I can still buy myself something to snack on at the grocery store that’s near the pharmacy, but it needs to be something relatively healthy. For example, the last time, I had chicken bites. Then, I ate them all in one sitting, which I’m not planing on doing tomorrow. I’m still undecided as to whether I can get myself the chicken bites again and hope I’ll restrain myself and leave some for my husband, or whether I should get something else. Here, the goals of abstinence versus balance are competing again.

Drinks

I usually have coffee, tea and water throughout the day. I can have a fizzy drink or juice every once in a while. I should aim for at least two liters of fluids each day. Not even so much for weight loss purposes, but more to prevent getting constipated.

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