Menu Planning

[Adam]

Hi All!

New here, and new to building a healthy eating regiment as well.

I quit smoking, and I found out real quick that if I don't learn to eat properly now, I'm going to regret it. I guess one good thing leads to another if you choose at it this way, so I have been reading a lot, a lot lot, about eathing properly.

As I think I see it, I need to first develop a menu that I am completely aware of it's caloric and fat content, then stick to it long enough to see how my body responds to it.

Is this how you start this? I don't want to "diet", I want to learn how to put the right stuff in and get the right stuff out and how as well as how much exercise effects the results.

I just feel like I need a bench mark to work off of to start with, to know that this does this, or that does that, so to speak.

Can anyone help me get started here? I am thinking a simple but pallateble two week menu, eat it for a month, exercise, see what happens. Am I missing the boat here? THANKS for any advice!
Adam

[Adam]

I can see that I must be a real REAL beginner at this, sorry to bother those more adept, can somebody please redirect me to the place I need to start?
THANKS!

[sushibones]

Hi, Adam, and welcome to the board. Sometimes the weekends can be slow. You might get a better response if you bump up your post tomorrow. You could browse among some of the threads on this board to get a feeling for what's going on. I believe there are several ongoing threads about exercise and healthy eating. The Me I Want to Be is one of those that has going on for a long time.

I did a quick search (see the button found on the top right of this page) using menu plan* (the asterisk makes the search engine look for any combination of letters following plan which would include plans or planning) and came up with this list of threads (http://community.cookinglight.com/search.php?s=&action=showresults&searchid=375786&sortby=lastpost&sortorder=descending) about menu planning. Some are just about planning a particular meal, but many of them are asking the same questions you have.

Congratulations on quitting smoking, and for looking to modify your life to include healthy eating and exercise. You'll find many people on the board who share the same concerns. I hope this will help you get started, and that you get a few more responses tomorrow.

[lisas3575]

Welcome, Adam! :)

You might find www.fitday.com to be of help as you plan your menu-- it lets you track what you're eating so you can see how many calories, vitamins, fiber, etc. you're consuming per day, and what the fat/carb/protein ratios are.

I'm sure you'll get many more responses tomorrow when the boards get more active.

Good luck!

[Adam]

Wow Lisa thanks! That fitday place is pretty sharp no doubt!
And here I thought I was the only one!:D

I think that I am going to enjoy this. I get to learn to cook again, I get to get back in shape, and feel good the whole time Im doing it.

After reading what I have so far, I am SHOCKED at food and how we eat it. I mean SHOCKED. I had no IDEA.

Heck it's no WONDER so many people are so big and plump.
Fast food is nothing but a heart attack on a bun......

I think that they should make food, what it is composed of, caloric content and fat and energy consumption, all this stuff needs to be required class in high school to teach these kids before they get out here in this abiss of fat just what they are looking at so they can make their own choices.

I went to Shoney's yesterday to eat some veggies, there were probably 30 people in there, and 28 of them havent seen their toes in 5 years.
People just dont KNOW, and we need to put that into school so they DO know!

[RebeccaT]

Hi Adam, and welcome! :)

In answer to your question about menu planning, are you looking for a set menu that will dictate what you eat for b'fast, lunch, snacks, dinner... or are you trying to plan these things for yourself? I ask because plans like eDiets and even Weight Watchers online offer menu plans that are kind of like working with a trainer... you are told what to do, and after following their plan for a couple of weeks you theoretically know enough to go out on your own. That might be a good place to start.

However, if you are like me, you hate being told what to do! ;) Personally, I like gathering as much information as possible, and then using it to make good choices. You might try a book called Eat, Drink, and be Healthy, by Walter Willet. In it, he explains a lot about what your body needs in order to function at its best, how to recognize the best choices, how to get the right combination of foods, etc. It's an excellent education.
Amazon link (http://www.amazon.com/exec/obidos/tg/detail/-/0684863375/103-9088056-0697421?v=glance)

Also, hang out with us! :) A lot of us here, your truly included, are trying to tailor their lives and eating habits for optimum health. However, I have learned that you have to be realistic... yes, you are teaching your body to want different things than it used to, but there will be times when you aren't in control or when you just want to enjoy a treat. There are ways to balance, and the right balance will be different for everyone! I have learned a lot from the folks on this BB.

Welcome, and congrats on quitting smoking!

[SusanMac]

Howdy. Love to see new guys around here interesting in learning more about food, cooking & nutrition. I'd echo the Eat, Drink & Be Healthy recommendation. Also, Cooking Light itself. Even if you don't subscribe, just pick up a few issues when you can.

Re: planning a 2-week menu...I'd recommend first selecting which foods you like &/or want to incorporate. For example, if you like black beans, then you can search around for a bunch of different recipes. That way you're not stuck with eating the same dish for a month (which would lead to getting bored & going to McDonalds). You could have salads, soups, casseroles, mexican, hot dishes, cold dishes, etc that feature black beans.

Good luck & keep us posted.

[Adam]

Thanks for all the help! I have lots to read and get on with.

I don't think I see this stuff like many folks, a chore, a burden, something they must do or else.

I like it. It's new and it has promise and that is something that I really like about almost anything.

Thanks again!
Adam

[Terrytx]

Adam, welcome aboard. I don't have anything to add. I just want to say I admire your attitude-keep it up, and good luck on your lifestyle changes. I wish more people would be like you.