I really like that the plan is pretty simple to follow. I also like that I don’t have to give up carbs or milk (which would be hard for me to do right now). 🙂
For where I want to be, which is at the 2,000 calorie mark, these are the servings I need to be eating:
Milk Products: 2-3
Meats: 6 or less
Nuts: 4-5 per week
Fats and oils: 2-3
Sweet and Added Sugars: 5 or less per week
Since I probably don’t need to be at the full 2,000 calories, I am going to eat on the low end of the serving options. I am not going to be measuring out my food for the time being, and just “eyeball” the amounts. If it doesn’t look like I am loosing weight, or if nothing else is improving, I will start measuring out my food instead of guesstimating.
I am excited to start this and see how it progresses! Thank you to anyone who is following along. 🙂
Alright, it is time to get serious. I know I need to be eating better, that the person who works at the local Einstein’s Bagels should not know me on a first name basis. It has been a slow road down this hole of fast and convenient foods. I know better: I know a lot about nutrition and how the body works. I used to be much better about my diet. However, commitments and time constraints had me making every excuse why I should just head over to DQ for my lunch.
My goals for this diet have several prongs:
Get my GERD (diagnosed) under control
Have a diet that will help with heart disease (no diagnosis, but a family history).
Try to reverse any damage already done to my heart
Prevent diabetes (a strong fear I will get it)
Beat my sugar addiction (self diagnosed)
Prepare my body for pregnancy (went through it once with issues)
Breaking it Down
With all these goals, it was tough deciding which diet plan I was going to follow. I decided to go with the DASH diet. According to the Mayo Clinic, ” Dietary Approaches to Stop Hypertension (DASH) is an eating plan to lower or control high blood pressure” (Mayo Clinic, 2019). I have tried this plan before with good results, and many other members of my family are on it. While I do not have high blood pressure at this time, it runs in the family so I would like to nip HBP in the bud. I have also read that this diet can be good for those with pre-diabetes. Once again, I am not pre-diabetic as far as I know. However, I have a fear that my sugar cravings will one day take it’s toll on my pancreas. To help it out, I want to take the precautionary measures that someone with pre-diabetes may take.
There is mixed research out there on whether or not plaque buildup in the heart can be reversed. However, I found a couple of articles that talked about foods that can help reduce plaque buildup. Because the foods they listed are already considered healthy, I feel there is no harm in incorporating them into my meal plans. No harm in trying!
For GERD, there is no set diet plan. From the research I have done, the best thing to do when you have GERD is to avoid overly acidic food. I will modify the DASH diet to eliminate things like tomatoes, ketchup, citrus items, and such.
With regards to sugar addiction, pretty much the best way to beat that is to cut out sugar. I plan to drastically reduce my sugar intake, which is part of the DASH diet anyways. I hope to curb the sugar cravings naturally with fruit. I feel that this may be one of the toughest parts of this plan. Lets hope it goes well!
Preparing for pregnancy is to take a prenatel vitamin for at least 6 months before getting pregnant. According to the doctor I talked to, it can take that long for the needed vitamins (especially folic acid) to build up in the system. I have been taking a prenatal vitamin, but I have not been very consistent. As part of my plan I want to make sure I am consistently taking the vitamin so I am ready for baby #2.
I will be doing a Part 2 that will have more details of the DASH diet. 🙂 Stay tuned!