Need some dietary advice.

[Hawks]

Yesterday I went to the doctor, and they have a nutritionist who comes in before the doctor and whatever. She told me I need more calcium and vitamin D and need to not eat more LDL (my total cholesterol is about 150, but my LDL is like 100...)

 

I need a way to get more calcium into my diet. As it is, I get maybe 800mg of my recommended 1300 per day. I hate milk, and soy milk. So I'm looking at almond milk maybe. Generally I don't eat much for breakfast (see next paragraph), at lunch I have Go-Gurt, and at dinner I have a cup of 2% milk. Plus a random cheese stick or two in there. What are good ways of more calcium and D without milk... Or yogurt.

 

Also, what are good quick to eat and prepare breakfast foods that are like a complete meal but don't have much saturated fat? I like the Jimmy Dean breakfast muffin sandwiches, but those have a fair amount of fat and cholesterol. I know they make 'light' versions of those, so I'm going to try them. Anything else that you eat for breakfast though? I'm not big on cereal. Or yogurt.

[angel13]

Well I guess you could spend more time outside; more sunlight should make you body produce more vitamin D, and you could try supplements as well.

[Jeffwilson99]

What's wrong with milk? The taste, texture, or? Do you drink hot chocolate or tea or whatever? You could have those with a bit of low fat milk, that way you shouldn't notice the taste too much. Otherwise, just more cheese I guess.

[Hawks]

Texture, taste, the fact that to me it seems like white water (because it's 2% or 1/2%, and whole has way too much fat, plus I don't think it'd make much of a difference), and is sort of disgusting due to that. I do like hot chocolate/chocolate milk, but it has so many carbs, it's not worth it to drink on a daily basis.

 

Carnation Instant Breakfast might solve my problem though... Especially + almond milk...

 

The problem is my doctor said to eat less cheese because it's high in saturated fat. I do like cheese. :P

[A_Fiasco]

Maybe just simple vitamin supplements? I mean they don't hurt when you eat a fairly balanced diet? Though I'm unsure if they side-effects or what not :unsure:

[Riayll]

when you drink lots of milk like i do, your bones become extremely hard.

 

Drink milk. it's good.

[Hawks]

Yeah, they make those calcium/D/K chocolate chews, my mom's going to get some more of those.

[Lenticular_J]

There's really not so much wrong with fat, despite the connotations. Fatty foods are what made our ancestors' brains grow to the size they are now. But I don't know what LDL is, so it probably has something to do with that. So I'll be quiet.

 

You should start making scrambled eggs. Easy, quick, involves milk. Delicious.

[obfuscator]

LDL - low density lipoprotein. It's a kind of cholesterol.

 

Fat isn't bad for you in small quantities, like with practically anything, it's when you eat too much of it you see negative side effects.

[BLaSpHeMy]

Non dairy calcium rich foods is what youre looking for?

 

- salmon

- sardines

- Tofu

- Carrot juice is a good source tbh

- Dark green veg like spinach etc

- Seeds (almonds, walnuts..)

[Myweponsg00d]

For calcium: blackstrap molasses, collard greens, tofu, calcium-fortified orange juice, turnip greens, cooked soybeans (edamame), almonds, tempeh, kale, okrah, tahini, bok choy, mustard greens, broccoli, almond butter.

 

For eating a heart-healthy breakfast: do you like oatmeal at all? Probably not, since you don't like cereal. But maybe you just never had a good bowl of oats. Buy some "old fashioned" oats. Put 3/4 cup of oats in a large bowl with enough water to cover the oats. Microwave for 2 minutes. In the meantime, take a small apple and cut it up into little cubes (dice it). After the 2 minutes, add in your apple, with 1/2 tsp cinammon and 1 tsp vanilla extract. Add more water if it looks too thick. Microwave again for 30-60 seconds. Enjoy fresh delicious apple-pie oatmeal. If you need more sweetness, theres nothing wrong with adding a teaspoon of brown sugar.

 

Once you get the hang of making delicious oatmeal you can add tons of stuff into it. Since you are also looking for more calcium, adding black strap molasses would be a great idea. You could also do almond slivers, raisins, almond milk, dried cranberries, fresh bananas. One of my favorite oats is bananas+chopped walnuts+honey. Mmmmm tastes like banana bread.

 

If you really dont like oatmeal (honestly I have never met anyone that didnt like oatmeal once I showed them some cool recipies) then you can try making your own breakfast sandwich with nearly no fat. You can buy english muffins, eggs, and raw lean turkey meat (make sure it says lean). Make the turkey into patties and cook up like 5 at a time, keep them in the fridge. Then in the morning, you wake up, heat up a non stick pan, throw in some eggs (you probably should only use the egg whites), and toast up a muffin. Egg whites cook super fast so you should be able to make it in about 5 minutes. You can keep breakfast interesting every morning by seasoning your eggs with whatever spices/hot sauce/soy sauce you feel like using that morning. It'll be cheaper, healthier, and tastier than whatever frozen sandwich junk youre buying.

[Hawks]

I like oatmeal, even the instant kind, but making it in the morning seems to take a while for me (although I ought to just boil the water in the microwave, then pour it in) but it's not cold all the time, and I feel weird when I eat oatmeal and it's warm out. :P

 

Love soybeans, and I actually got exactly what you said about the turkey/egg/muffin thing at the store yesterday, the Jimmy Dean D-Lights or whatever they are. I'll look into actually cooking the turkey meat, but it might be a wash on the convenience... Although, it is $6 for 4 sandwiches that never go on sale, and ground lean turkey probably goes on sale slightly more often...

 

Cooking eggs every morning doesn't seem like something I would want to do though... They keep decently though, and if I just microwave everything on a muffin it'll work :P Might try that then. Dunno what I'll do with the yolks though.. But there's another thought. Separate the eggs prior to the morning, and just fry them in the morning. Now, is there an easy way to cook them in the microwave?

[Myweponsg00d]

 

Cooking eggs every morning doesn't seem like something I would want to do though... They keep decently though, and if I just microwave everything on a muffin it'll work :P Might try that then. Dunno what I'll do with the yolks though.. But there's another thought. Separate the eggs prior to the morning, and just fry them in the morning. Now, is there an easy way to cook them in the microwave?

 

Yeah just put the egg whites in a bowl, cover with a paper towl (to avoid splatter), and microwave for like 90 seconds, stop, stir, microwave 90 more seconds.

 

Thats kind of just a baseline though. Depending on your microwave it will take more or less time. This is what I do to cook 4 egg whites in my microwave. If you want to add any seasonings or dried herbs or anything, put it in when you stop the cooking the first time. I always keep a tupperware container of diced onions in the fridge and I throw those in sometimes.

 

Also about "what do I do with the yolks?" I just throw em away usually :-\. I know its wasting food but oh well. If you feel really bad about it, you can just buy jars of egg whites at the store, but it is gonna be more expensive than if you seperate your own eggs and pitch the yolks. Also if you have anyone that lives with you who isn't watching their cholesterol, you could always bake them a cake or something. haha

[Hawks]

Yeah that's what I thought. My mom is on board with buying turkey sausages and egg white stuff though, so hopefully I'll get around to doing all that when school starts.