Bored with my eating

In an attempt to come up with new foods ideas I have made a list of low fat, low calorie and high fiber foods.




Low fat foods

Olive oil, canola oil, nonstick cooking spray, safflower oil and flavored oils

Water-packed tuna, salmon and sardines

Canned vegetables and Fruits; peas, carrots, corn, beets, mushrooms, asparagus, peaches, pineapple and pears-in light syrup

Canned tomatoes (whole, diced or crushed), tomato puree and tomato sauce (with no added salt)

Canned or dried black beans, pinto beans, chickpeas, kidney beans, navy beans, black-eyed peas, rice, lentils, barley, couscous, quinoa, bulgur, kamut, great norther beans, green peas, lima beans, mung beans, soy beans, split peas, tofu, white beans and adzuki beans

Whole wheat pasta

Anchovies, capers, pimientos, peppers, artichokes, pickles, sundried tomatoes and minced garlic

Low-fat, low-sodium canned soups and soup mixes; low-sodium, fat-free broths, bouillon cubes and stock concentrates

Herbs, spices and seasonings; whole garlic, garlic paste, tomato paste, chili paste, bottled ginger, low-sodium worcestershire sauce, soy sauces and bottled marinades

Vinegars, mustards, low-fat or fat-free salad dressings and mayonnaise

Whole grain breads, rolls and bagels; whole wheat flour; whole-grain cereals such as oatmeal, bran flakes or low-fat granola

Dried fruits; cranberries, cherries, blueberries, raisins, apples, apricots, dates, figs, peaches, pears, prunes and strawberries

Nuts and seeds; almonds, hazelnuts, cashews, filberts, pistachios, pine nuts, walnuts, peanuts, pecans, pumpkin seeds, sunflower seeds, sesame seeds, poppy seeds and flax seeds

Honey, molasses and maple syrup

Pretzels, low-fat microwave popcorn, jello and applesauce

Lettuce, carrots, tomatoes, spinach, potatoes, avocado, acorn squash, artichoke, asparagus, bean sprouts, beets, brussel sprouts, butternut squash, cabbage, cauliflower, celery, corn, cucumbers, eggplant, green beans, hubbard squash, leeks, mushrooms, okra, onions, parsnips, rutabaga, yellow squash, sweet potatoes, turnips, wax beans, zucchini, bok choi, broccoli, collard greens, dark green leafy vegetables, kale, mesclum, mustard greens, romaine lettuce, turnip greens, water crest, beet greens, chard and dandelion greens,

Strawberries, grapes, watermelon, apple, apricot, banana, cantaloupe, casaba melon, crenshaw melon, figs, grapefruit, honeydew melon, lemon, lime, kiwi, mango, orange, papaya, peaches, pears, persimmon, pineapple, plums, pomegranate, blueberries, boysenberries, cherries, cranberries, currants, gooseberries, loganberries and raspberries,

Angel food cake

Egg whites

Vegetable soup

1% reduced fat and skim milk and soy milk

Skinless chicken breast

Skinless turkey breast

Lean beef, pork, lamb and veal

Catfish, cod, flounder, haddock, halibut, herring, mackeral, pollock, salmon, sea bass, snapper, swordfish, trout, tuna, clams, crab, lobster, mussels, oysters, scallops and shrimp

Low fat peanut butter

Bulgur, cracked wheat, oatmeal, whole grain cornmeal, muesli, whole grain barley, pearl barley, whole rye, brown rice, wild rice, amaranth, millet, and quinoa

Whole wheat crackers and whole wheat tortillas

Low fat yogurt, low and reduced fat cheese, skim mozzarella, low fat string cheese, neufchatel cheese, low fat cream cheese, low fat puddings, low fat custards, low fat frozen yogurt and low fat ice cream 
 
Low calorie foods

Broccoli, brussel sprouts, tomatoes, potatoes, celery, mushroom, watercress and red peppers,

Cottage cheese, low fat

Chickpeas and potatoes

Whole long grain rice and brown rice

Tofu

Yogurt, fat free or light

Rice cakes

Lean lunch meat and lower fat or fat free hotdogs

Breakfast and granola bars

Lowfat cottage cheese, low fat cheese

Popcorn, air-popped

Pickles

Sugar free jello

Light bread

Mustard and ketchup

Apricot, melon, currants and grapefruit

Beef, canadian bacon and ground turkey

White eggs
 
High fiber foods

Raspberries, pears, apples, strawberries, bananas, orange, figs, raisins, apples w/ skin, apricot, dried apricots, blueberries, cantaloupe, dried figs, grapefruits, peaches, dried peaches, plums, dried dates, prunes, blackberries, kiwi and mangos

Whole wheat pasta

Bran flakes, oat bran and oatmeal

Popcorn, air-popped

Brown rice

Rye bread, whole wheat and multigrain bread

Split peas, lentils, black beans, lima beans, baked beans, chickpeas, kidney beans and pintos

Sunflower seeds, almonds, pistachio nuts, pecans, cashews, flax seeds, peanuts, pumpkin seeds, soybeans and walnuts

Artichokes, peas, broccoli, turnip greens, sweet corn, brussel sprouts, potatoes w/ skin, tomato paste, carrot, avocados, beet greans, bok choy, cabbage, cauliflower, cole slaw, collard greens, green beans, celery, kale, onions, sweet peppers, summer squash, sweet potatoes, swiss chard, tomato, winter squash and zucchini

I don't want to get bored with what I'm eating and that effect my weight loss efforts.  There are many foods that I have been scared to include in diet such as nuts and oils because I always thought of them as very fattening and bad for you but in small portions they are actually healthy for you.  I guess I still have alot to learn.  Hope this list may help some of you others come up with some new foods to try, if you find anything thats really good let me know.

Random list

Things I have changed since starting my new healthier lifestyle:

1.    I drink skim milk instead of regular milk.
2.    I gave up sodas and drink water instead.
3.    I eat brown rice instead of white rice.
4.    I use whole wheat pasta instead of regular pasta.
5.    I snack on fruits instead of junk food.
6.    I eat whole wheat bread instead of white bread.
7.    Everything I cook is baked, broiled or boiled instead of fried.
8.    I feel my plate up with mostly vegetables instead of carbs and meats.
9.    When I eat out I pick the healthiest thing on the menu.
10.  I watch my portion sizes.
11.  I walk 30 minutes, 5-6 times a week.
12.  I stop eating when I'm full.
13.  I've learned to say no.
14.  I don't put myself in situations where I won't be able to control my eating.
15.  I've learned there is no such thing as a perfect day.
16.  I forgive myself for mistakes and move on.
17.  I write down what I eat and when I exercise so I can see what I need to change.

Things I still need to change to be healthier:

1.  I need to eat less carbs and eat more vegetables, fruits and protein.
2.  I need to drink at least 96 oz of water a day.
3.  I need to stop eating after 6 PM.
4.  I need to start strength training.
5.  I need to learn patience, this process takes time.

As you can see I have made plenty of changes and each day gives me a chance to improve on the last.  I still have things I need to work on such as my carb addiction.  I've always been one to pile my plate full of things like macaroni and cheese and mashed potatoes and its hard to give up those comfort foods.  I'm trying to learn to replace those carbs with vegetables I love.  Tonight for dinner I ate a whole plate of veggies but I still had some macaroni and cheese but only a spoon full and I saved it for last so by the time I got to it I was already full from all the vegetables.  Making little changes at a time are going to keep me from becoming overwhelmed with this process.  These are changes I have to sustain for a lifetime or I will gain the weight right back if I go back to my old way of eating.  I'm still working on getting all my water in, I don't know why its so hard it just seems like bedtime gets here and I realize I haven't drank enough.  I guess I need to plan to drink it at certain times throughout the day.   It's the same problem with not eating after 6 PM, sometimes the day just flies by and I don't even realize its so late then I have to eat.  As far as strength training my husband does strength training so I will eventually add that to my workout.  My last goal is patience which I have struggled with my whole life, that's going to be a hard one for me but I don't guess I have any choice since the weights only going to come off so fast.