How to improve quality of 3 meals?

[amarbach]

I am feeling pretty comfortable with the 3 meals etc but I find that the quality of the meals could use a great deal of improvement. Today I had Carl's Jr. for lunch I need some guide lines for improving the quality without feeling like I am too deprived. Has anyone had success with incorporating some guidelines like fast food as an S or trying to make sure you eat X number of vegetables per day.
Thanks!

[kccc]

Well, first think of what you LIKE that is also healthy. Just thinking about "include more of these" might be all you need.

One option is "plate divisions" - which I use, though very loosely. Basically, one half of the plate is veg/fruit, one quarter lean protein, one quarter carbs (preferably complex). When you have dishes that include a mix (like a pasta with cheese), eyeball it - maybe 1/3 of the plate...

Another variant is "patterns" - wherein you set what components each meals should include (like 2 veg at lunch, etc.), without necessarily specifying amount of the plate it covers.

I'm sure others will come up with additional possibilities.

[sophiasapientia]

My family likes to eat out but we know that eating out, even at healthy restaurants, isn't always the best option in terms of what we are eating, portion size and expense. I don't have a hard rule on this but my general guideline is that I try to limit any eating out to a couple of times a week, tops. Normally it works out that we all eat at home (or eat homemade lunches brought into work/school) during the week and we eat out together as a family a couple of times during the weekend. Of course there are exceptions to this -- like this week when we are on vacation -- but limiting eating out to S Days, most of the time, works well for me.

In terms of veggies, I tend to give them a starring role in my lunches, especially. One of my dietary defaults -- especially when it is a wee bit colder outside -- is I like to make a huge pot of homemade veggie-based soup and eat that for lunches with a slice of homemade bread and sometimes some cheese. I've been doing more salads/fruits for lunch recently since it has been so hot. Unless we are doing something like "Breakfast for dinner," veggies are also always served at suppertime as well. Raw, roasted, steamed, salad, whatever but they are on our plates.

And I totally agree with KCCC to focus on healthy foods that you really enjoy and prioritize incorporating those into your meals.

[ShannahR]

I agree with everyone else. The easiest thing you can do to improve the quality of your meals is: COOK!
Even if you don't make "health food" the food will be healthier because when you cook you don't put artificial crap in it. I attribute part of my No S success to my increase in cooking meals. Not only is the food you cook healthier, it is more satisfying because you can make it exactly how you like it!

[wosnes]

I agree with everyone else. The easiest thing you can do to improve the quality of your meals is: COOK!
Even if you don't make "health food" the food will be healthier because when you cook you don't put artificial crap in it. I attribute part of my No S success to my increase in cooking meals. Not only is the food you cook healthier, it is more satisfying because you can make it exactly how you like it!

I so agree! I've got a thing about "healthy" food. I believe that real food is healthy and fake food is not healthy. Stay away from all the overly refined and processed stuff with chemical additives and you'll be doing just fine.

[amarbach]

I think this is great advice. I actually love to cook - I just had given myself permission to eat out a little more often since NoS was going so well.
Thanks

[ShannahR]

Amarbach-
That's perfect! If you love to cook than at least you don't have to start from scratch learning how (pun intended). Isn't it funny that when something is going well, you start to "loosen up?" If you go back to your cooking habits and maybe learn a few new recipes for some new,delicious sounding foods to spice it up a bit, I bet you'll feel better about your food choices in no time.