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Healthy Diet?

My plate is often a smoothie, as they are quick and I consume more nutrient dense foods than I would likely eat otherwise. Keeping track of my food diary was easy with the site; it broke down each meal with its % of required variable that they suggested. This was my intake average over the 3 days. Having this tool really helps me keep on track when I actually use it, reminding me that I need to eat more of one thing and not the other. Grains and carbs are usually my downfall and have been advised by my doctor to watch them with this tool I can do that. Most days I eat 2-3 servings of grains a day with barley, rice, oatmeal and 1-2 servings of normally roti, bread; several times a month I eat noodles but have cut way back on them and cut down on the serving sizes over the years. I recently bought millet and found out that I liked it. My fruits and vegetables are often in my smoothies for breakfast first thing in the morning mixing combinations of apples, bananas, blueberries, prunes, kale, and spinach. I am getting in 5-7 servings, usually eating more fruit but have started eating raw kale and like my spinach. Included in my smoothies I add almonds, tofu, getting my calcium alternatives as I do not drink a lot of milk other than in my chai tea and as I drink my coffee black. Eating cottage cheese for a snack or a piece of cheese during the day and my calcium supplement get my calcium needs met most days averaging 3-4 servings a day as I am a women over 50 and concerned about my bones. Unless I have family over or eating out occasionally I do not eat meat. 2 or 3 times a month I do eat chicken and have fish a couple of times a week. My chickpeas, lentils, tofu, frozen soybeans, almonds, walnuts and occasional whey protein gave me 2-3 servings a day of protein. Recently with changing my diet I have been using coconut oil for cooking and olive oil for salads. I enjoy eating avocado, nuts, olives and salmon all favorites of mine in my regular meals of healthy fats in. My saturated fats that I have to watch are from basically cheese, mayonnaise on my tuna sandwiches and my spoonful of peanut butter at night when I just want something. does not have a spot for healthy fats so the avocados and peanut butter both are put together making my numbers high at times and something to take into account when looking at my higher numbers trying not to exceed my 37g of fat a day they recommend. I drink water, chai tea, milk or soy milk every day, black coffee maybe once a week; big change from years ago when I would have a half dozen cups or more a day. Occasionally, I will either drink beer or a glass of wine; again I have cut back considerably since I was younger as I get headaches and my face turns very red after one glass of wine. Extras like my alcohol, chocolate, samosas, sushi, and pizza on weekends or special occasions are where I see my peaks and make my numbers go up, sabotaging myself. During these times my meals are not regular as I try to either eat less the day before or the following meals after. Many times I do not feel hungry, do not eat and it is the afternoon or late in the evening when I am famished and binge eat. Having parents and siblings that are overweight with all of our yo-yo dieting, I recognize that this only slows down our metabolism and need to eat more regularly as I have noticed when I am eating more I do get hungry; funny how that works. As I am working on myself mind, body and soul I know how they are all connected and how often I eat out because of my emotions which really are masking other issues I have. Changing my lifestyle, while keeping track of what I eat regularly, by planning my meals ahead as I record and know the actual numbers in calorie count, drinking more water, eating more frequently with healthier snacks and actually eating more raw food will fill me up and help me develop a healthier daily nutrition. Increasing my physical activities, participating more in communities like Toastmaster which I am doing right now and mastermind group like I am this weekend with some of our S.W.A.T. sisters are all key to my change and wellbeing. Happy Diwali!

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