I want to fix my diet!

[UNZARI]

I’m 20 years old and have finally gotten on food stamps so I can afford to buy more food. I’ve been eating complete garbage for over a year because Ive been poor and struggle with bouts of depression 

I can tell my body just wants good meat and vegetables. I don’t want some ridiculous diet with 3,000 supplements and super foods. I just want good ol meat and veggies

what are some good easy dishes I can start with? What are some options I can have so I don’t get tempting to go back to junk food?

im open to really most things just as long as it’s not too expensive or hard to prepare (for now at least)

thanks!

[UNZARI]

Forgot to mention I’ve been eating lots of nuts and oats as snacks. I hope that’s a good start. Ideally I want my meals to be meat and veggies and have nuts as snacks. I’m honestly intimidated by trying to eat healthy because of how many conflicting ideas there are which is why I want something simple and intuitive to my body. 

[Osaid]

Eggs are very versatile, you can add veggies or whatever you want to it. Salmon is very simple to make and tastes good, you just need salt, pepper, olive oil and thyme. Avocadoes are great as well.

3 hours ago, UNZARI said:

Forgot to mention I’ve been eating lots of nuts and oats as snacks

Nuts are a very good snack, very satiating and nutritious

[Michael569]

Bulk shopping for legumes, wholegrains, nuts and seeds as well as herbs and spices in bulk in combination with batch cooking twice a week is gonna save you the most money by far in the long term. 

Animal products that are too cheap are better minimised in favour of plant protein sources but you can get decent quality meat for reasonable price too as well as eggs. 

For veggies look up any farmero markets around you, those places offer very good prices but generally fruits & veggies are mostly cheap as long as you avoid the overpriced fancy ones like dragonfruit, mangoes and stuff like that.

[sholomar]

It's nothing super complicated... just avoid processed high carb, high fat items... cut out things like these:

Pizza, cookies, hot pockets, pie, chips, crackers, cereal, cookies, donuts, pop tarts, cake, soda, candy bars (dark chocolate is fine,) ice cream, white bread, french fries, fried chicken, fast food...

Eat things like:  Meat, vegetables, fruit, nuts, legumes, cultured milk products (kefir, yogurt, cottage cheese), fish

Also calories in, calories out is important. If you overeat too much of anything you will get fat.

Get your antioxidants from things like berries, coffee, dark beers, chocolate, cinnamon and other spices, dark wines, and certain fruits like Apples.  Avoid excessive sun exposure. Don't go tanning thinking it will make you look more sexy because when you get older you will have more facial wrinkles, dark spots, and other side effects that come with excessive oxidation the UVA and UVB rays cause.

Edited April 30, 2022 by sholomar

[mostly harmless]

If you have depression, I would make sure that you have a good supply of vitamin B12 and omega 3 acids. That could help you, not a miracle cure but plays into a healthy function of your brain.

It's most simple to do with supplements but if you don't want those, you can research which foods are rich in those. 

Salmon and other fatty salt water  fish is rich in omega 3. But I would strongly recommend to stay away from farmed salmon. Only wild salmon. The smaller the fish are, the less contamination with heavy metals and other toxins. If that wasn't the case, then tuna would be great, but it's highly contaminated.

Since you are OK with meat, I would recommend beef liver once a week. Rich in zinc. I would however research, how the situation is with chemical contamination of beef liver from industrial farming. You would probably be safer with beef liver (and meat in general) from organic farming (not hormones, no antibiotics).

Sprouts, germlings, and micro greens is something you can look into. A lot of nutritional density. You can grow these yourself at home. The space requirement is minimal.

One of the most healthy vegetables: Broccoli. Among other things, broccoli contains a lot of organic sulphur which is very important. https://www.bbcgoodfood.com/howto/guide/health-benefits-broccoli

https://www.webmd.com/food-recipes/health-benefits-broccoli

Broccoli is also consumed as sprouts and microgreens. 

 

Acerola has the most vitamin c.

Blackcurrants, elderberry and blueberries are very healthy, not cheap though.

 

A few youtube channels I recommend:

https://www.youtube.com/c/drekberg/videos

https://www.youtube.com/c/DrEricBergDC/videos

https://www.youtube.com/c/KenDBerryMD/videos (this is carnivore centric)

https://www.youtube.com/c/NutritionfactsOrgMD/videos

https://www.youtube.com/c/MictheVegan/videos

https://www.youtube.com/c/SpainonaFork/videos (Spanish recipes)

https://www.youtube.com/c/PailinsKitchen/videos (Thai recipes)

 

 

 

 

Edited April 30, 2022 by mostly harmless

[mostly harmless]

 

[mostly harmless]

 

Edited April 30, 2022 by mostly harmless

[mostly harmless]

 

[mostly harmless]

 

[mostly harmless]

 

[mostly harmless]

Check out Yotam Ottolenghi's videos and cook books:

https://www.youtube.com/results?search_query=Yotam+Ottolenghi+

 

Thai cooking with Jet Tila

https://www.youtube.com/results?search_query=jet+tila+

 

 

Edited April 30, 2022 by mostly harmless

[Raze]

Read the ultramind solution 

[binder]

thanks, mostly harmless

find a lot of useful information using your video material

Edited May 1, 2022 by binder

[mostly harmless]

Just in today:

Dr. Rhonda Patrick: Micronutrients for Health & Longevity | Huberman Lab Podcast #70

https://www.youtube.com/watch?v=XcvhERcZpWw

 

[mostly harmless]

I drink a lot of vegetable juice. Mostly, it is mixes of several different kinds, biggest part is tomato.

Example of one particular product: 67% tomato juice, 13% carrot, 6% sauerkraut (pickled cabbage), 4% beetroot, 2% cucumber, 2% bell pepper mark, onion, bean juice, dill, salt, leek, thyme, chervil, lovage, cilantro, basil, junipers, laurel, borage.

Some of these juices are fermented. Tastes like cold soup, basically.

That is available in Germany, Austria, Switzerland. I am sure there are similar products in your country.

photo:

https://media.dm-static.com/images/f_auto,q_auto,c_fit,w_1200,h_1200/v1647612875/products/pim/4058172627729-2341116/dmbio-gemuesesaft

 

These types of juices are great for cooking as well. I think of this as a hack because you get a lot of veggie with minimal effort. They are affordable, too.

Edited May 2, 2022 by mostly harmless

[mostly harmless]

How to Grow Broccoli Sprouts

 

[mostly harmless]

Beetroot:

I personally am not a big fan of the taste but it is very healthy. Check it out. Maybe you like the taste more than me. 

 

The Benefits of Eating Beets – Dr.Berg

https://www.youtube.com/watch?v=k3qvdnpSY5I

 

Best Brain Foods: Greens and Beets Put to the Test 

https://www.youtube.com/watch?v=4ZnZkpAufXU

 

Beets 101 - Everything You Need To Know

 

 

How to Cook Beets without Losing Nutrients

 

 

 

 

 

 

[mostly harmless]

This is in Italian with English subtitles to switch on.

 

Edited May 4, 2022 by mostly harmless

[Husseinisdoingfine]

 

https://www.barnesandnoble.com/w/a-taste-of-well-being-isha-foundation/1124363894?ean=9789351363781