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Ask HN: Food hacks for eating well?

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Re: Ask HN: Food hacks for eating well?

#51

Post by paulsb »

mian2zi3 wrote: post #41
paulsb wrote: post #15

Hmmm, where to start: - Switch out junk food for healthier snacks (dark chocolate, nuts, (dried) fruit). Over time your tolerance for junk food will go down and you will want less of it; - If you really want a hit of junk food, just have it. There is no point dwelling on it. I will have one piece of sugary food with my coffee at around 10:00, which keeps me satisfied. Sometimes I binge out after not having a lot for…

> Have a drink about 30 - 60 mins after you have eaten, not during a meal. This ... allows food to be digested more efficiently before the digestive enzymes get diluted by a drink I hear this claim a lot and it always sounds simplistic. The most reliable refutation a quick google turned up was: http://www.mayoclinic.com/health/digestion/AN01776/ from a gastroenterologist at the Mayo Clinic. I quote: "There's no conce…

I am not sure if it's 100% true or not. I was told to do this by a nutritionist because I was drinking a pint at a time. I would drink this all in one go, but I imagine sipping would be fine. But drinking later ensures that I don't feel uncomfortably full.

But surely a large, sudden, water intake will dilute the stomach (not intestine where most of the nutrients are absorbed) juices and pH?

Re: Ask HN: Food hacks for eating well?

#52

Post by AmberShah »

I agree with other posters that carbs and sweets are physically addictive. So when you try to cut back a little bit, you crave them. The good news is that the less you have them, the less you crave them.

1) Make it convenient to eat healthy

I keep the fridge stocked with pre-cut fruit front and center. It costs slightly more this way but makes it way more likely that I will actually eat it (and reduces waste). You can also do this with prepared baby carrots or celery if that floats your boat.

2) Don't keep junk food in the house

I don't keep soda in the house. I tried variations like keeping soda in the pantry so it would be harder to drink, but it didn't really work. What works is just not keeping it.

3) Workout right before going grocery shopping

Whenever I workout I feel fit and more like eating healthy food. If I go grocery shopping when I feel like a bum, I am more likely to grab unhealthy snacks. When I just worked out, my body starts craving fruit and healthy things so that's what I'm more likely to buy. Actually in general the more I work out, the more weight I lose and not just from the workout - I eat healthier because I don't want to waste all my hard work.

4) Find healthier options that you enjoy

Instead of eating straight bran cereal that I don't like, I found a semi-healthy cereal with dates and raisins. Not as good as the bran but not as bad as lucky charms. I got this mint chocolate chip ice cream from whole foods made out of coconut milk - it is amazing and way healthier than regular ice cream. For soda, you can try going natural or switch to something like unsweetened tea (still flavorful).

5) Meet your nutritional needs at meals

If you aren't meeting your nutritional needs at meals you will feel hungry for snacks. Try eating way more veggies and adding lots of protein (lentils, beans, spinach, tofu - I'm a vegetarian). Then at least when you start craving you'll know that it's not necessary.

6) Distract yourself

Sometimes I eat out of boredom or habit. I haven't really mastered this one, but turns out even if you're eating pretty healthy foot a lot you still gain weight, or don't lose it. I try to engross myself in my work or something with varying degrees of success.

Good luck!

Re: Ask HN: Food hacks for eating well?

#53

Post by paulsb »

Amnon wrote: post #50
paulsb wrote: post #15

Hmmm, where to start: - Switch out junk food for healthier snacks (dark chocolate, nuts, (dried) fruit). Over time your tolerance for junk food will go down and you will want less of it; - If you really want a hit of junk food, just have it. There is no point dwelling on it. I will have one piece of sugary food with my coffee at around 10:00, which keeps me satisfied. Sometimes I binge out after not having a lot for…

> The end result is that people always tell me I am too skinny even though I eat a lot. Umm... Doesn't being too skinny mean you're not eating well? (I'm asking because I'm in the same situation).

I am not too skinny; that is just others peoples opinion. I am of normal weight for my height and age, and I feel great. It seems worse than it is because I went from 12 stone to 10 after I stopped weight training. Also, I am Indian, so everyone thinks that being over weight is healthy and a sign of wealth. They just don't learn from all the heart attacks and diabetes.

I think I eat very well. I believe in getting the best, freshest food I can, having a well balanced diet (which includes fats) and in the traceability of food. I do have a gluten and cow's milk intolerance, so I guess I don't eat that much, if any, refined carbs; however, I do eat other flours and other sources of dairy. If you're eating well, feeling good and are 'skinny', I think you should be okay. If you're worried then you should probably go and see a doctor or nutritionist.

Re: Ask HN: Food hacks for eating well?

#55

Post by tayip9 »

I find exercizing regularly helps with cravings. After a good workout, I usually crave healthier foods. If you have trouble keeping an exersize routine, find an accoutability partner to keep you on track. Joining programs and using social commitments works well. Keeping physically active is much easier when you are doing it with friends, family, and coworkers. You can also try eatting meals or snacks more often. Your energy level will be more consistent and you will less inclined to eating foods that give you that quick sugar boost. Keep those healthy snacks visible and within arms reach to make this easier

Re: Ask HN: Food hacks for eating well?

#56

Post by vitobcn »

The way I look at it, you shouldn't try to remove individual food items from your diet, but figure out what type of foods it should be based on and focus on those. Let me explain.

I mostly follow a paleo diet ( http://en.wikipedia.org/wiki/Paleolithic_diet ) which simplifying a lot is based on having plenty of fruit / vegetables accompanied by lean meats/fish.

If you go that route, whenever you're hungry, just have some more fruit/veggies and soon there won't be any room for the type of foods you mentioned nor cravings. Not only that, but there's no need to count calories anymore.

btw, there's nothing wrong in having junk food, as long as that is the exception and not the rule.

Re: Ask HN: Food hacks for eating well?

#57

Post by mian2zi3 »

paulsb wrote: post #51
mian2zi3 wrote: post #41

Earlier quoted context omitted.

> Have a drink about 30 - 60 mins after you have eaten, not during a meal. This ... allows food to be digested more efficiently before the digestive enzymes get diluted by a drink I hear this claim a lot and it always sounds simplistic. The most reliable refutation a quick google turned up was: http://www.mayoclinic.com/health/digestion/AN01776/ from a gastroenterologist at the Mayo Clinic. I quote: "There's no conce…

I am not sure if it's 100% true or not. I was told to do this by a nutritionist because I was drinking a pint at a time. I would drink this all in one go, but I imagine sipping would be fine. But drinking later ensures that I don't feel uncomfortably full. But surely a large, sudden, water intake will dilute the stomach (not intestine where most of the nutrients are absorbed) juices and pH?

As I hope the tone of my post made clear, I'm not sure either, but I am very skeptical of the claim.

There seem to be two issues here: how full you feel (which I don't have an opinion on one way or another) and whether drinking water impedes digestion by diluting stomach acid and digestive enzymes.

Yes, it would seem plausible that a large intake of water would dilute the stomach juices. However, it also seems equally plausible that the stomach regulates pH equally quickly by passing along the excess water to the small intestine (where, I believe, water is typically absorbed), just delaying digestion temporarily.

I imagine different foods (whole grains vs. pasta vs. steak) must need different amounts of time to break down in the stomach. Is the stomach sensitive to when foods are ready to be passed along to the small intestine?

Re: Ask HN: Food hacks for eating well?

#58

Post by niels_olson »

mattmaroon wrote: post #49

My wife has dealt with this problem. I did some research and here's what I found. Carbohydrates (and pretty much anything else addictive) are "crave-inducing" because of a physiological reaction they cause. It triggers chemicals in your body and brain, not at all unlike cigarettes or other drugs. For refined carbs, it's insulin in the blood, which is followed by serotonin in the brain. The serotonin creates a relaxin…

Just to fill in a bit: "unrefined carbs" includes potatoes, rice, whole grain bread, corn, yams, turnips, beets, beans, etc. "Refined carbs" includes pasta, crackers, white breads (including sourdough and bagels), juice, non-diet soda, etc.

Another tip for surviving the store: shop the perimeter, stay out of the aisles. Make a weekly menu before you go to the store, keeping in mind what's in the perimeter and in the aisles. Your menu is your plan of attack.

Re: Ask HN: Food hacks for eating well?

#59

Post by flog »

paulsb wrote: post #15

Hmmm, where to start: - Switch out junk food for healthier snacks (dark chocolate, nuts, (dried) fruit). Over time your tolerance for junk food will go down and you will want less of it; - If you really want a hit of junk food, just have it. There is no point dwelling on it. I will have one piece of sugary food with my coffee at around 10:00, which keeps me satisfied. Sometimes I binge out after not having a lot for…

"eat 'good' sugar, i.e. fruit;" -- even that may be contentious. This video on the dangers of fructose was posted not that long ago: http://www.youtube.com/watch?v=dBnniua6-oM
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