How can I make my diet even more healthy?

[iris]

You’re from the UK, yeah?

Under UK law, in order for yogurt to be labelled “Greek Yogurt”, it has to be made in Greece. “Greek style yogurt” is the same type of yogurt, but it’s just been made somewhere other than Greece.

That is the only difference between the two types. There’s no health or nutritional advantage to paying significantly extra for actual “Greek Yogurt” over Greek Style.

Eg at Sainsbury’s:

Fage Greek Yogurt = 58p / 100g
Sainsbury’s Greek Yogurt = 46p / 100g
Sainsbury’s Greek Style Yogurt = 22p / 100g

Eating one 500g pot every day, there’s a £12.60 per week difference between buying Fage vs Sainsbury’s Greek Style. That’s £655.20 per year you could be spending on something more worthwhile.

If you haven’t already tried Skyr yogurt, it’s probably worth doing so mate. Lidl own brand 500g had 49g protein for just £1.25 - bargain.

Aside from the difference in price (there are 1kg-32 oz greek style tubs available for £1 something, lol), the main difference for me is the protein content.
Proper natural greek yogurt is 10gr protein x 100gr.
Greek style is lower, at around 6gr.
So, it is quite a difference, if one uses it as a source of protein.
It is also a bit higher in carbs/sugar content, although I don't care so much for that.

Nicer to eat too, though, thicker and creamier.

You came up with a good shopping list there, Sir.
Cheers.

 

[AlexDavis43]

Greek yogurts in the regular grocery store by me are around $5-7 for 32 ounces. The big size of FAGE is 32 ounces. 32 ounces is about 900 grams. That's the most math I can do right now.

 

[Overwriter]

The phytic acid is removed after cooking. If you’re mixing them into a shake then soak them.
Best to use steel cut and not the instant type.
The only thing I would suggest is mixing up your fruits, vegetables and starches. Also, add some berries to your porridge
Examples
Swap apple for orange
Swap broccoli for carrots
Swap rice for sweet potato
And consistently rotate various colors
All the best.

I've been eating raw oats my whole adult life damn.
Now I'm researching this

 

[iris]

Greek yogurts in the regular grocery store by me are around $5-7 for 32 ounces. The big size of FAGE is 32 ounces. 32 ounces is about 900 grams. That's the most math I can do right now.

Your math is correct.
I think we pay the same here, around £5-6.
I actually think a lot of prices are pretty similar, UK-US.
Supermarket own brands are cheaper, always.
I really like Fage, though.

 

[readalot]

Lots of herring/sardines plus Brussel sprouts every day. Repeat.

Don't eat very much. Go a few days every week without eating.

Minimize fasting insulin. Keep inflammation low. Keep bodyweight on lower end.

Basically the opposite of bodybuilding for SIZE.

 

[iris]

My mum hates me for this, she goes "yuk" because she makes the most amazing tomato sauce (fresh tomatoes simmered with onions for a long time, until sweet and gorgeous, then pureed. She makes a lot of it when tomatoes are in season and preserves it in jars, for the rest of the year).
However, I am not with her, so my quick and lazy solution is italian double or triple concentrate tomato paste and ev olive oil, on some wholemeal/sourdough bread.
I have that at dinner, every day.
Lycopene, or something...

 

[malfeasance]

Proper natural greek yogurt is 10gr protein x 100gr.
Greek style is lower, at around 6gr.
So, it is quite a difference, if one uses it as a source of protein.
It is also a bit higher in carbs/sugar content, although I don't care so much for that.

In the US here, so I have no idea what the rest of you are discussing, but since I always read the nutrition labels, this is how I buy yogurt, too.

 

[OldGHGuy]

Lots of herring/sardines plus Brussel sprouts every day. Repeat.

Don't eat very much. Go a few days every week without eating.

Minimize fasting insulin. Keep inflammation low. Keep bodyweight on lower end.

Basically the opposite of bodybuilding for SIZE.

Whats been your experience with muscle/strength loss ramifications of fasting at different intervals/durations?

 

[readalot]

Whats been your experience with muscle/strength loss ramifications of fasting at different intervals/durations?

I was coming at it all on the Health side since he wrote this:

Health focused more than anything.

I used keto and fasting quite a bit during the fat loss part of my recomp many years ago when I was doing mostly high amount of cardio and lighter weights. Wasn't lifting too heavy as a 200 lb weakling. Went from 300 lb down to 200 lb.

Now that I've added back a considerable amount of muscle (currently 255 lb) and train for whatever size I can get at decent bodyfat I just keep the macros and add more kcals. It's really not keto at all since I am doing at least 1 g P per lb body mass.

To he honest I am still scared of carbs with my poor insulin sensitivity and should do more intervention there. Probably why I am still so small.

 

[AlexDavis43]

concentrate tomato paste

Lycopene, or something...

Yes (ref).

"Thus, in humans, the bioavailability of lycopene is greater from tomato paste than from fresh tomatoes."

Cooking time/temp matters, too (ref).

 

[iris]

Yes (ref).

"Thus, in humans, the bioavailability of lycopene is greater from tomato paste than from fresh tomatoes."

Cooking time/temp matters, too (ref).

Yep, must be cooked/processed, not raw + olive oil enhances absorption.

A bit like black pepper with curcumin

 

[AlexDavis43]

In the US here, so I have no idea what the rest of you are discussing, but since I always read the nutrition labels, this is how I buy yogurt, too.

X grams of protein per Y kcal is another metric.

10g/100kcal is relatively high protein.

Next up is price per gram of protein: $0.05-0.10 per gram is a good price.

For example, a Quest protein bar is 20 grams of protein in 200 kcals (10g/100kcal) and for $2, it's $0.10/g protein. Lean meat is closer to $0.05 per gram of protein.

 

[malfeasance]

For example, a Quest protein bar is 20 grams of protein in 200 kcals (10g/100kcal) and for $2, it's $0.10/g protein. Lean meat is closer to $0.05 per gram of protein.

Except I try not to eat chemistry experiments, erythritol, poydextrose, lecithin, stevia, Sucralose . . . ugh

Lean meat nutrition label should say "meat" as in one ingredient.

 

[Cereal masturbator]

Talking about deals boys, gets no better than your local cash and carry

 

[iris]

View attachment 306053
Talking about deals boys, gets no better than your local cash and carry

Yes, if you want cheap, but if you want quality, this bulk stuff all the way from Brazil is not it.

 

[Cereal masturbator]

Yes, if you want cheap, but if you want quality, this bulk stuff all the way from Brazil is not it.

I forgot this was a health thread when I posted that, fair point