best diet plan?

[Joshskatelove]

Hey guys..i just started to watch what i eat and it seems like im doin good..but i just wanted to no what would be the best things to eat and when in the day to eat them...I work with kids all day long so im always on the move but i sometimes forget to snack on somethen healthly..Advice will be greatly accepted!

[Boss Man]

What meals do you eat and what times do you eat them?

[Joshskatelove]

I eat for breakfast a whole wheat bagel with fat free cream cheese and a boiled egg..for a snack i eat a 100 calorie special k bar..then for lunch i eat a peanut butter sandwich with whole grain bread and natural peanut butter..i really dont eat alot after that maybe a turkey salad with low fat honey mustard..after that i kinda lose time cause like i said i work with kids so i really dont get to snack or eat after this...startin tmr im gonna include some spinich into food intake..didnt no if thats a good thing or not....i just wanna no what are some good things to eat while dieting..

[cassiegose]

I eat for breakfast a whole wheat bagel with fat free cream cheese and a boiled egg..for a snack i eat a 100 calorie special k bar..then for lunch i eat a peanut butter sandwich with whole grain bread and natural peanut butter..i really dont eat alot after that maybe a turkey salad with low fat honey mustard..after that i kinda lose time cause like i said i work with kids so i really dont get to snack or eat after this...startin tmr im gonna include some spinich into food intake..didnt no if thats a good thing or not....i just wanna no what are some good things to eat while dieting..

First of all I want to address the statement "i just wanna no what are some good things to eat while dieting". If you approach this as a temporary "diet" then you will most likely make some progress, but will end up back where you started as soon as you go "off the diet". Instead of thinking of this as a temporary "diet" think of this as a lifestyle change where you permanently change the way you eat and think about food.

Some simple rules that I follow when it comes to the foods that I eat are:
-eat protein with every meal
-eat every 2-3.5 hours
-stick to clean foods and avoid processed stuff whenever possible
-don't be afraid of fruits and veggies
-include healthy fats in your diet. The low fat craze from a few years ago was pure crap. We need fats in our diets!

Now for the foods that should become staples in your daily diet:

Proteins: eggs, eggwhites, fish, chicken, lean beef, venison, elk, buffalo, soy, low fat/fat free dairy, turkey breast, lean cuts of pork

Complex carbs: oats, whole grains (whole grain breads, pasta, tortillas), legumes, brown and wild rice, legumes (lentils, black beans, pinto beans, kidney beans), fruits, veggies

Healthy Fats: flax, eggs (some are healthier than others), olive oil, coconut oil, canola oil, nuts, natural nut butters, fish, fish oils, avacados,

So a typical day could look something like this for you:

Meal 1: oats, eggs/eggwhites, fruit
Meal 2: greek yogurt, almonds, fruit
Meal 3: sandwich on whole grain bread, chicken breast, side salad
Meal 4: whole grain tortilla with turkey breast, veggie sticks
Meal 5: brown rice, fish, veggies
Meal 6: ff cottage cheese, natural peanut butter

[Joshskatelove]

Thanks alot cass...that really helped..I decided about a three weeks ago that i didnt like the way i was eating and the way it was makin me feel. I went to the store today and stocked up on mostly what you said i needed to eat. Both sides of family have had major heart problems and both granddads have had heart attacks and heart surgeries. so i finally decided to just change whole way of eating. i have felt really good over the past few weeks. parents are really proud of me and alot of the kids i work with help me when its time for snack and what to eat. But your help was very much needed. Thanks again cass