Healthy Eating Support Group

Hi Maggie

It sounds like you know how to eat healthily already. I think your idea of moderation is the best one, faddy diets and food restriction mean you could be missing out on some food groups, you feel deprived and they could be dangerous for such young children who need proper nutrition. Sadly there is no magic solution here, just hard work and cutting back (but not cutting out) the foods which you know are not good for you. That's my opinion anyway. Maybe you could speak to a nutritionist or dietitian?

Before you can start to make a proper eating plan, you need to know what you are eating right now. Start and keep a food journal for 10-14 days. Write down every single thing you eat and drink, plus portion size.
Before you say you don't have the time, I say you need to FIND the time. After all, it's not just your health that is concerned, it's the kids.
Since you're online, you can do plenty of searches on bad fats, the downside of fast foods and sodium excess and trans fats.
You need to educate yourself in what foods to buy, nevermind what foods to eat. when you are shopping, read the labels and see just how much sodium is in the items. Often, they reduce the fat, but increase the salt! If you see trans fats listed, don't buy the item. I generally don't buy anything if it does not have a nutritional label.
You need to get your kids used to eating healthy foods NOW, because you don't want them to have health issues and die before you!
There are recent articles about happy meals and the caloric and sodium contents that will shock you.
Fruits and veggies; you don't need time to cook them and plenty of them can be eaten raw, so there is no excuse for you to not add lots of them into your daily diet.
Above all, never diet. Make all your changes permanent. You would be suprised to know that most people eat portion sizes that are way way too big. Just by cutting your portions down in size will make a big difference.

Sit down with the family and plan. Be sure to have the kids eating more often than the 3 meals a day. Get them used to eating more often but smaller amounts. Toss in snacks of fruit and yogurt or something between meals. For sure, get the oldest involved in the planning and with a little guidance towards healthy choices, you will find the kids more willing to eat properly when it's their choices.

Thanks for the advice. I dont know why I didnt think of a food diary before.As far as the nutrition for my kids, we don't go to McDs...I've never been able to stand the place. However, we do go out to eat (as a special treat) every other week on payday. They are very active and don't have any weight issues at this time.

Im just concerned because of my weight gain.I have been assured that it's because of the surgery and that I should drop it in about the same amount of time it took to put it on.

I'll do some more research though.

Here are a list of foods in my pantry/refrigerator that I pretty much munch on during the day/night. You really should avoid buying or bringing anything into the house that will not help your situation.


Kashi Cereal with Flax Seed (High Fiber/protein)
Oatmeal
Organic Milk
V8 Fusion Juice
Kashi Chewy Granola Bars (High fiber/protein)
Walnuts
Pistachios
Nectarines
Apples
Bananas
Peaches
Carrot Sticks
Chicken Breasts
Frozen Packages of Steamed corn/broccoli/green beans
Edys made with real fruit Fruit Popsicles
Tomatoes
Onions
Squash
Yogurt
Whole Grain Wheat Bread
Baked Chips
Olive Oil
+ I now substitute fries at restaurants with steamed veggies or salad.

These are the main foods I buy when I go grocery shopping. In fact, I rarely put anything into my cart that consists of high sugar/fat foods. Fresh is best!

Here is what used to be in my pantry/refrigerator:

Duncan Hines Brownie Mix
Blueberry Muffin Mix
Cookie Mix
Reeses Puffs Cereal
Frozen Pizzas (Digiorno)
Frozen Entrees
Dr. Pepper
Ice Cream
Cookies
High Sugar granola bars
Doritos or Potato Chips
vegetable oil
+ I ate a lot of fast food with fries

Last summer I did a kitchen detox and replaced all bad with good or better.

As said above always look at the nutrition label. Even a differnece in brand may differ in soduim, sugar and fats. Cereal is easy but usually high in sugar and sodium. Shredded wheat, oatmeal or cream of wheat are the healthiest choices.

Your right that most food is ok if you eat normal servings.

Whole grain bread is the best.
Pick lean meats as they have less fat.
A portion of meat is about the size of your palm or about 3 oz.

On other foods go buy what they say a serving size as nutrient wise and adjust that accordinly so you don't eat to much of sugars, fats/calories and sodium per your daily amount you come up with for you. Your kids are active so they can get away with a bit more.

It sounds like your eating out program is ok. Certainly don't make it a habit or you will gain the wieght and it isn't as nutritious. It is good to treat yourself on occasion. You don't want to torture yourselves.

Look for light, low fat, and no sugar products. Read the nutrition label to make sure they are what they say. When you do find something you like start a list so you don't have to go through every bottle of salad dressing every time you buy it. You'll have a record of the brand and flavor and be able to go to it.

If you like dressing buy the spritzers. You get the flavor with out to much of sodium and fats in it. Dressings and sauses are very fatting. Try putting them in a small bowl of what amount works for you nutrient intake and dip when you can with it.

Soy milks are good but the kids may not like them. If you buy 1 or 2% you will adjust to it in time. I drink the 2% myself and now don't like the taste of the whole milk. But it is a food group a great source of calcium.

If it is hard for you to excersize try at least walking around the block or maybe doing some yoga that doen't put to much stress on you. Not working out at all will make it harder to keep the wieght off and also you risk other health issues by not being active. Even a 3 day a week program would be good. Good Luck.