My new diet – food changes

Someone (maybe more than one person) asked if I would share my dietary changes on the blog and of course I will!! I decided to write a post, sharing my new food choices and meals with you. Let’s get to it.

Introducing nuts and seeds:

This is something I would not buy or care to eat at all before. I would just simply ignore them. Now, I’m adding them to my diet, because I’ve learned how important they are.

  • For nuts I bought this mix, which contains: Almonds, dark chocolate covered peanuts, peanuts and cashews. I will eat this as a snack, mid morning or afternoon. Just a handful of them. They are quite satisfying!
  • For seeds I bought chia and then a mix which contains: golden flaxseed, brown flaxseed, pumpkin seeds, sesame seeds. I will add them to salads, food in general, yogurt, but mainly I will eat them for breakfast, with oatmeal (also a new addition);

Introducing oats:

  • I will start having oatmeal for breakfast, instead of bread which is what I usually have. I stayed away from oatmeal for many years because I felt like it didn’t have any taste. Well, let me tell you that made with some milk, adding honey, a banana, some seeds and cinnamon… It’s amazing!! And good for me. How can that be?!

Drinking lots of water:

  • Well, this is one goes without saying. We should all drink more water. I’m going for 1,5 l a day in the form of simple water or my lemon tea, which I sweeten with either honey or stevia.

Eating all the veggies:

  • I do usually eat plenty of veggies, but now I’m trying to increase the amount to make sure I go through my five portions every single day. I either add them to meals or eat a salad as a side. I use a lot of frozen veggies, they are so cheap and easy. I usually buy green beans, peas, Brussels sprouts, Asian mix and Mediterranean mix. For salads I usually use two types of lettuce (my favorite is iceberg), red cabbage, cucumber, tomatoes and sweet corn.
  • We will start having things from the garden soon such as broccoli, peppers, cabbage and a few other things.
  • We buy potatoes and carrots and onions buy the pound.

Fruit:

  • Thankfully we both love fruit and go through a lot of fruit each week. We try to buy fruits that are in season. Right now we have two kinds of apples, tangerines, kiwis, pears and bananas. I also love grapes and mangoes and berries but they are way too expensive, usually.
  • In the Summer we eat strawberries, watermelon, nectarines, plums, peaches and apricots. I can’t wait for them to star showing up at the supermarket!!

Whole grains:

  • We usually eat whole wheat bread, but the one you buy in the bag, which has sugar and salt and fat. Thankfully, we have amazing bread in Portugal, so I will switch to real whole wheat bread, locally made.
  • I also want to switch to whole grain pasta and brown rice but first I need to go through the past and rice I have now, as I don’t want to waste any food. When we finish them, I will only buy whole grain. (Rui hates brown rice, so this should be funny)

Dairy:

  • I always drink milk with my coffee. My favorite is Skimmed and lactose free but it’s way too expensive, so I gave up the lactose free part and have been drinking skimmed milk.
  • The last time I bought butter, which is not butter it’s a vegetable spread, I decided to buy fat-free, so that is covered. I don’t even notice a difference.
  • For cheese, we usually buy Portuguese cheese. I haven’t checked to say if it’s too fat, but I will today. If it is, I will by the fat-free version.
  • For yogurt, I’m thinking about buying plain Greek yogurt for smoothies (which will have a banana, some oats, seeds, yogurt and spinach) but for a snack I eat regular yogurt. I know it has sugar but it’s small and it only has 100 cal. I also don’t eat them every day.
  • I tend to cook using cream (mainly for pasta)but I will put an end to that. There soy substitutes that are not as fat and are a great way to add soy to my diet (good for depression).

Meat and fish:

  • We are not very bad in this department as we buy mostly turkey and chicken, with the occasional pork and beef, always grilled. I will, nevertheless, try to substitute some of my meat for beans (which I don’t like, but am willing to eat because they are so healthy).
  • As for fish, we usually eat some tuna (canned in water), codfish and very rarely salmon. I need to increase the amount of fish I eat. More salmon, maybe some sardines and other different options!! Fish is really good for you, so I will try to eat as much as I can during the week. Maybe 4 times fish and 3 times meat? That would be a good idea. Or do 4 times fish, twice meat and a meatless day, with bean or lentils or something of the sort.

Lunch meats:

  • I eat regular ham, something called “chourição” which I don’t know how to translate (google it to see pictures) and baloney. I will quit the baloney because I learned it’s bad for people who have gastritis.  I might quit the chourição too because it is really fat. Then I’ll switch to some lean version of ham and keep eating it in sandwiches.

Other foods:

  • I have quit my cereal. They will be a weekend treat now. Not a daily meal. I haven’t had them in over a week. I crave them but ignore it.
  • I will eat eggs as I usually do, maybe I will start eating them for breakfast sometimes.
  • I will have only one cup of coffee a day, because it hurts my stomach because of the gastritis. If I want more, I will allow myself one decaf, but just one, as it’s not very good for you.
  • I quit cookies and candy, they will only be a part of my diet occasionally. I will leave them for when I have my period and crave chocolate, for when I go to the cinema (popcorn) or for parties or special occasions.
  • I quit soda as well. I love coca-cola. I might allow myself to have a can a week.Or leave it for special occasions.
  • I quit juice as well, as I am running away from sugar. I will make an exception for 100% orange or apple juice sometimes, for breakfast but not with my meals.
  • I will keep drinking tea, with honey or stevia, never sugar.

 

I guess I covered everything guys? Did I? Please tell me if I’ve forgotten some food groups or foods in particular that you would like to know about. I intend on sharing “what I ate today” posts and recipes. Would you like that?

I would love tips and comments about your own diet in the comment session. Please tell me, what do you eat? Are you a healthy eater? What are your bad food choices? What can’t you stay away from?

I hope you like this post!!

(Monica from One way to health, tell me if I’m eating right, girl!)

Love you guys!

xo

(Featured image is from my boyfriend’s veggie garden, taken by him)

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74 thoughts on “My new diet – food changes

  1. One-Way to Health says:

    That’s some really good foods you’ve got there, well done! 🙂 If you use cream when cooking, why don’t you swap it with light cream cheese? It gives a creamy taste and it’s not as fat as cream. Also, I have noticed that you are swapping sugar with honey, which is a bit better, as honey it’s sweeter and you usually don’t need to use as much. However, it’s still sugar and if you are a sugar addict, like I am, it’s best to try and stay away from anything sweet. What you want to try and do, is getting used to a less sweet taste. So, try to slowly decrease the amount of sugar/honey you use. You will see that your taste will adapt and you won’t crave sugar as much. It’s really really hard at the beginning, as sugar it’s literally like a drug and you might even have withdrawal symptoms, but you will feel so much better afterwards, I promise. It takes about a week or 2 to get used to it, so hang in there. But everything else looks great! I am also trying to eat a lot healthier now, as this week I lived on chocolate cake (I have been baking for my son’s birthday and have plenty of cake around, duh!) and next week I want to try to go back to the gym and do some Zumba maybe haha 😀 Keep us updated! x x x

    Liked by 3 people

  2. rosebudsquilts says:

    Great changes! It’s hard at first to eat healthy because you want to eat the old junk, but it’s worth it. I have found that eating a lot of protein with my meals keep me feeling full longer and then I don’t snack between meals. Also, when I make oatmeal for my son, I dump in some frozen blueberries and stir it around until they thaw and kind of make the oatmeal blue. It tastes like blueberries and doesn’t have any sugar except what is in the fruit.

    Liked by 2 people

  3. Isn't She Crafty says:

    Really interesting read. I’m vegetarian, have been for about 19 years now, but now I’m pregnant (very early days at 7 weeks, and it was assisted) I’m a little concerned that !my diet is lacking. We eat loads of fresh fruits and veg, and I use lots of lentils, but it can get a bit boring

    Liked by 2 people

  4. lifeofamedschoolwife says:

    Great post! You’re doing fantastic, girl! I changed my diet completely almost exactly a year ago and I have been so much happier and haven’t yo-yoed like I used to. I also used to be bloated almost everyday and now I am only bloated when I eat bad.

    My diet is pretty similar to this! My biggest thing was cutting back on sugar/ bread. I think those two have helped me the most,.

    Liked by 2 people

  5. ignitedmoth says:

    That photo from the garden is really nice. 🙂 I can’t wait to start gardening again this year. I’m especially excited for all the leaf lettuce I plan on growing! 😀
    Sounds like you’ve got a nice balance of food types here.

    Liked by 2 people

  6. einhochaufsleben says:

    HEy Cheila, you’ve got some serious plans there. Go Girl! Just two things, as far as I know, fish once per week and meat once or twice per week is enough for a healthy diet. too much meat raises blood pressure and kills artheries. Also imagine veryone eating fish three times a week. Oceans would be even emptier. Try to increase salmon, it’s got the good fats and be careful with tuna, just read on that one a bit…
    Finally, honey IS nearly pure sugar, but I do the same and tell myself it’s healthier…one last trick if your main focus is on loosing weight- skip bread completely, and don’t eat after five pm.
    God, I sound like a nagging old lady. But you asked for comments.

    Liked by 2 people

  7. Sonyo Estavillo says:

    I love cereal and have stopped that too. I also love Coke, but I drink Diet Coke…it’s still not good for me. I am on a high protein diet and have cut out fruit too in order to limit sugar. I’ve lost about 10 pounds now, we’ll see! My target weight is to lose another 10 pounds. Good job on getting on a healthy diet! 🙂

    Liked by 2 people

  8. comfykittea says:

    You make me miss Portuguese food so much T_T
    However, the changes you are planning regarding yourd diet sound very reasonable. Oats are a very good breakfast option, I often eat them with chocolate powder 🙂
    I hope you will feel and see the change soon!

    Liked by 2 people

  9. Lee says:

    I’m definitely one that needs to start eating better. I think your meal plans sound really good especially as a start and I loveee fruit and oatmeal! I need to work on ignoring my cravings and paying attention to what my body wants a needs. I need to start drinking more water I’ve been stuck on juice lately, but I’ll have no problem with that since I’ve always loved water anyway

    Liked by 2 people

  10. Amelie says:

    Yay to being healthy! I wish I had as much commitment as you do… I know for a fact that if I ate better my mental/physical health would be better but food just tastes so good when it’s bad for you 😔 But this has inspired me to at least tonight, eat a healthier dinner 😉

    Liked by 2 people

  11. ayrgalaxy says:

    Great choices! Cutting out soda and junk food can make you feel so much better! I’ve been trying to eat a bit healthier too but my schedule is so hectic I never have time to really look at what I’m eating but I try to make conscious choices lol. Love the progress you’re making! Keep at it! 🙂
    Oh, may I suggest coconut oil for cooking? I use it for baking, pastas, fried eggs, it’s delicious although not everyone likes it lol. It just has lots of benefits when ingested. It can be used for beauty purposes too. 😊 can’t wait to read more of your progress.

    Liked by 2 people

  12. 3sistersabroad says:

    Thats great re your diet (lifestyle). I have also now for the last 2 years modified my eating. I do not eat any grains, legumes. I limit cheese. I have 2 coffee’s a day made with milk full cream. For breakfast I usually have leftovers from dinner with an egg or two and some avocado. I use coconut milk/cream instead of cream. I usually only have 2 meals a day breakfast and dinner. If I feel hungry I have a few cashews or almonds or both. Yay for healthy eating I say xx

    Liked by 2 people

  13. louisechatters says:

    AHHHH this is excellent! I’ve started having oats for breakfast too and cut out cereals! Increasing my water consumption too! Gonna keep up with your food change diaries and see what pointers I can take! Great post! X

    Liked by 2 people

  14. Jodi Price says:

    It sounds like you’ve made some great ones cutting out sugar and processed food! I do “clean eating” which is basically that – cutting out processed foods and sugar! I do occasionally have a little pure maple syrup and honey, and treats every once in a while, but it gets SOO much easier! I didn’t see you mention coconut oil, I do love that in place of butter for cooking and sauteing – adds a really nice subtle coconut flavor!

    Liked by 2 people

  15. Julie@TwiceAsTasty says:

    Have you thought of making your own bread? I’m a big advocate of sourdough–super easy once you make it part of your lifestyle, and studies have shown it can be easier to digest than many other breads. My post on getting started with sourdough is here: https://twiceastasty.com/2017/01/03/sourdough-starter/. Some great info about the health benefits is here: http://www.sourdough.co.uk/why-is-it-that-i-can-digest-sourdough-bread-and-not-commercial-bread/

    Liked by 2 people

    • Cheila says:

      I have made my own bread once, but it was with white, processed flour. It turned out quite tasty, but it’s not the healthiest. I have heard about sourdough but have 0 information about it, so your post will be extremely useful!! Thank you so much!! Do you have any other healthy tips that I might have forgotten to include in my new diet plan? I love to learn and am always open to tips!!

      Like

      • Julie@TwiceAsTasty says:

        It already sounds like you’re making some great changes. Definitely take a prowl around my blog. My approach to food is pretty much “How can I make that from scratch?” and “How can I do so with whole foods?” That means homemade bread, yogurt, cheese, salad dressing, mustard, pesto, sauces–oh, the list just goes on. And you’ll find ideas for putting some of your own garden goodies and in-season, more affordable fruit in the freezer for later use.

        A couple of specific ideas (learned from my own mistakes!): For your oatmeal, try a mix of grains–I didn’t like hot cereal until I did so. I buy oats, rye, barely, etc., in bulk; throw it all in a gallon jar; and then use that for my hot cereal and homemade granola. And look closely at the ingredient list of your vegetable spread and other fat-free purchases: many times, fat-free versions are loaded with salt and/or sugar to boost the flavor, meaning fat-free isn’t necessarily better for you. You may actually be better off using butter in increasingly smaller quantities as your tastebuds adjust to a less buttery flavor.

        Liked by 1 person

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