# Serious about losing weight and lowering my blood pressure and have 2 questions
**URL:** https://boards.straightdope.com/t/serious-about-losing-weight-and-lowering-my-blood-pressure-and-have-2-questions/778449
**Category:** Cafe Society
**Created:** [January 29, 2017, 12:21am UTC](https://boards.straightdope.com/t/serious-about-losing-weight-and-lowering-my-blood-pressure-and-have-2-questions/778449 "2017-01-29T00:21:04Z")
**Posts on this page:** 20
**Page:** 1
### Author:  [@4kad](https://boards.straightdope.com/u/4kad)
#### Post date: [January 29, 2017, 12:21am UTC](https://boards.straightdope.com/t/serious-about-losing-weight-and-lowering-my-blood-pressure-and-have-2-questions/778449/1 "2017-01-29T00:21:04Z")
1. What are some healthy options for breakfast?
2. What are some healthy options for lunch?
Thanks.
I want to watch my sodium intake and became motivated once buttons starting popping off my shirt and being out of breathe when I walk up a flight of stairs.
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### Author:  [@ivylass](https://boards.straightdope.com/u/ivylass)
#### Post date: [January 29, 2017, 12:29am UTC](https://boards.straightdope.com/t/serious-about-losing-weight-and-lowering-my-blood-pressure-and-have-2-questions/778449/2 "2017-01-29T00:29:52Z")
I would recommend you talk to your doctor. Any advice we give here may not be right given your age and health status. Generally speaking, portion control and exercise will get you back in shape, but again, talk to your doctor.
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### Author:  [@4kad](https://boards.straightdope.com/u/4kad)
#### Post date: [January 29, 2017, 12:34am UTC](https://boards.straightdope.com/t/serious-about-losing-weight-and-lowering-my-blood-pressure-and-have-2-questions/778449/3 "2017-01-29T00:34:51Z")
> [@ivylass](#):
>
> I would recommend you talk to your doctor. Any advice we give here may not be right given your age and health status. Generally speaking, portion control and exercise will get you back in shape, but again, talk to your doctor.
I just wanted healthy options for breakfast or lunch. No medical advice
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### Author:  [@JerrySTL](https://boards.straightdope.com/u/JerrySTL)
#### Post date: [January 29, 2017, 12:50am UTC](https://boards.straightdope.com/t/serious-about-losing-weight-and-lowering-my-blood-pressure-and-have-2-questions/778449/4 "2017-01-29T00:50:43Z")
Whole grain cereals with a lot of fiber (15 to 25%) and skim or 1% milk for breakfast. No Chocolate Covered Sugar Bombs - just good wholesome cereal. Sliced banana or dried fruit like raisins or cranberries on top if you need to add anything.
For lunch have something like a nutrigran bar and go for a walk while eating it.
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### Author:  [@engineer\_comp\_geek](https://boards.straightdope.com/u/engineer_comp_geek)
#### Post date: [January 29, 2017, 12:54am UTC](https://boards.straightdope.com/t/serious-about-losing-weight-and-lowering-my-blood-pressure-and-have-2-questions/778449/5 "2017-01-29T00:54:32Z")
**Moderator Action**
While this is more about the health and nutrition of food rather than the enjoyment of it, let’s go ahead and move this to CS anyway since that’s where all the foodies hang out. This will also allow folks to comment on what foods are not only healthy but taste good as well, instead of being restricted to factual nutrition information in GQ.
Moving thread from General Questions to Cafe Society.
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### Author:  [@MoodIndigo1](https://boards.straightdope.com/u/MoodIndigo1)
#### Post date: [January 29, 2017, 1:07am UTC](https://boards.straightdope.com/t/serious-about-losing-weight-and-lowering-my-blood-pressure-and-have-2-questions/778449/6 "2017-01-29T01:07:38Z")
> [@JerrySTL](#):
>
> For lunch have something like a nutrigran bar and go for a walk while eating it.
The poster specified that he wants to cut back on sugar. Despite their healthy looking name, it seems as though the healthiest thing about them is their name.
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### Author:  [@4kad](https://boards.straightdope.com/u/4kad)
#### Post date: [January 29, 2017, 1:25am UTC](https://boards.straightdope.com/t/serious-about-losing-weight-and-lowering-my-blood-pressure-and-have-2-questions/778449/7 "2017-01-29T01:25:04Z")
> [@JerrySTL](#):
>
> Whole grain cereals with a lot of fiber (15 to 25%) and skim or 1% milk for breakfast. No Chocolate Covered Sugar Bombs - just good wholesome cereal. Sliced banana or dried fruit like raisins or cranberries on top if you need to add anything.
>
> For lunch have something like a nutrigran bar and go for a walk while eating it.
Maybe I can just do the nutri grain bar for breakfast and just stick to fruit salad for lunch.
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### Author:  [@DSeid](https://boards.straightdope.com/u/DSeid)
#### Post date: [January 29, 2017, 1:27am UTC](https://boards.straightdope.com/t/serious-about-losing-weight-and-lowering-my-blood-pressure-and-have-2-questions/778449/8 "2017-01-29T01:27:00Z")
The standard recommendation for what you are looking for is the [Dietary Approaches to Stop Hypertension (DASH) plan](http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20047110) (a Mayo link with many days of sample menus). Clicking through gives, for example:
> [@](#):
>
> Breakfast
>
> 1 cup fresh mixed fruits, such as melons, banana, apple and berries, topped with 1 cup fat-free, low-calorie vanilla-flavored yogurt and 1/3 cup walnuts
> 1 bran muffin
> 1 teaspoon trans-free margarine
> 1 cup fat-free milk
> Herbal tea
>
> Lunch
>
> Curried chicken wrap made with:
>
> 1 medium whole-wheat tortilla
> 2/3 cup cooked, chopped chicken, about 3 ounces
> 1/2 cup chopped apple
> 2 tablespoons light mayonnaise\*
> 1/2 teaspoon curry powder
> 1/2 cup, or about 8, raw baby carrots
>
> 1 cup fat-free milk
Many options listed as you click through. FWIW. It’s at least a good place to start. Of course specifics are individual to you and your circumstance.
ETA: Nutrigrain is a candy bar.
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### Author:  [@4kad](https://boards.straightdope.com/u/4kad)
#### Post date: [January 29, 2017, 1:33am UTC](https://boards.straightdope.com/t/serious-about-losing-weight-and-lowering-my-blood-pressure-and-have-2-questions/778449/9 "2017-01-29T01:33:54Z")
> [@DSeid](#):
>
> The standard recommendation for what you are looking for is the [Dietary Approaches to Stop Hypertension (DASH) plan](http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20047110) (a Mayo link with many days of sample menus). Clicking through gives, for example:Many options listed as you click through. FWIW. It’s at least a good place to start. Of course specifics are individual to you and your circumstance.
> ETA: Nutrigrain is a candy bar.
Thanks. Need to leave the greasy homefries and sausage alone for a long time
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### Author:  [@beowulff](https://boards.straightdope.com/u/beowulff)
#### Post date: [January 29, 2017, 1:41am UTC](https://boards.straightdope.com/t/serious-about-losing-weight-and-lowering-my-blood-pressure-and-have-2-questions/778449/10 "2017-01-29T01:41:11Z")
I eat Kashi go-lean cereal and Fage non-fat yogurt with seasonal berries pretty much every single day for breakfast.
It’s a very high protein meal, and has a reasonable amount of fiber and fairly low carbs.
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### Author:  [@Mangosteen](https://boards.straightdope.com/u/Mangosteen)
#### Post date: [January 29, 2017, 3:03am UTC](https://boards.straightdope.com/t/serious-about-losing-weight-and-lowering-my-blood-pressure-and-have-2-questions/778449/11 "2017-01-29T03:03:07Z")
Lunch: Oven roasted Chicken breast spinach salad with low fat dressing.
NO Bread (sandwiches) Subway makes a great fresh salad right in front of you. Its what I have every week day.
Breakfast: Fill just the very the bottom of the bowl with Grapenuts and lowfat granola. Top with lots of fruit and nonfat milk.
Went from 177 lbs to 147 lbs. over a five month period. That was over a year ago and I’m still at around 150. I’m 5’11" 63 yo.
Get some dumb bells and a treadmill and do some ab work as well.
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### Author:  [@4kad](https://boards.straightdope.com/u/4kad)
#### Post date: [January 29, 2017, 3:07am UTC](https://boards.straightdope.com/t/serious-about-losing-weight-and-lowering-my-blood-pressure-and-have-2-questions/778449/12 "2017-01-29T03:07:02Z")
> [@Mangosteen](#):
>
> Lunch: Oven roasted Chicken breast spinach salad with low fat dressing.
> NO Bread (sandwiches) Subway makes a great fresh salad right in front of you. Its what I have every week day.
>
> Breakfast: Fill just the very the bottom of the bowl with Grapenuts and lowfat granola. Top with lots of fruit and nonfat milk.
>
> Went from 177 lbs to 147 lbs. over a five month period. That was over a year ago and I’m still at around 150. I’m 5’11" 63 yo.
>
> Get some dumb bells and a treadmill and do some ab work as well.
So a Oats and Honey Granola Bar would be a good option for breakfast?
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### Author:  [@ivylass](https://boards.straightdope.com/u/ivylass)
#### Post date: [January 29, 2017, 3:08am UTC](https://boards.straightdope.com/t/serious-about-losing-weight-and-lowering-my-blood-pressure-and-have-2-questions/778449/13 "2017-01-29T03:08:49Z")
> [@4kad](#):
>
> I just wanted healthy options for breakfast or lunch. No medical advice
Very well. Load up on veggies and lean protein…salads, carrots or celery with hummus, grilled chicken, lean cuts of beef, fish, etc. Incorporate exercise…walking at least 30 minutes a day (you can break this up into ten minute increments) then build up from there with strength training. Cut out the soda and drink water. Check out the nutrition information on the packaged foods…you want single digits for the sugar and double digits for protein. Good luck!
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### Author:  [@4kad](https://boards.straightdope.com/u/4kad)
#### Post date: [January 29, 2017, 3:15am UTC](https://boards.straightdope.com/t/serious-about-losing-weight-and-lowering-my-blood-pressure-and-have-2-questions/778449/14 "2017-01-29T03:15:45Z")
> [@ivylass](#):
>
> Very well. Load up on veggies and lean protein…salads, carrots or celery with hummus, grilled chicken, lean cuts of beef, fish, etc. Incorporate exercise…walking at least 30 minutes a day (you can break this up into ten minute increments) then build up from there with strength training. Cut out the soda and drink water. Check out the nutrition information on the packaged foods…you want single digits for the sugar and double digits for protein. Good luck!
Yeah I plan to increase my activity starting on monday. My job relocated and my activity decreased since everything was closer to home.
So I was eating bad and walking less which is not a good combo.
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### Author:  [@ivylass](https://boards.straightdope.com/u/ivylass)
#### Post date: [January 29, 2017, 3:30am UTC](https://boards.straightdope.com/t/serious-about-losing-weight-and-lowering-my-blood-pressure-and-have-2-questions/778449/15 "2017-01-29T03:30:00Z")
We have a [diet and fitness thread](http://boards.straightdope.com/sdmb/showthread.php?t=815907)…come join us! I can also highly recommend [Sparkpeople.com](http://Sparkpeople.com). It’s completely free, chock full of resources, and allows you to track your nutrition and fitness. I joined in April 2008, lost forty pounds, and have kept it off ever since.
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### Author:  [@kambuckta](https://boards.straightdope.com/u/kambuckta)
#### Post date: [January 29, 2017, 3:44am UTC](https://boards.straightdope.com/t/serious-about-losing-weight-and-lowering-my-blood-pressure-and-have-2-questions/778449/16 "2017-01-29T03:44:05Z")
> [@MoodIndigo1](#):
>
> The poster specified that he wants to cut back on sugar. Despite their healthy looking name, it seems as though the healthiest thing about them is their name.
Yesterday (because they were on special, hah) I bought a packet of [LCM’s](http://www.kelloggs.com.au/en_AU/lcms-.html) for the grandies who are going back to school and kinder this week…a special ‘Nanna’ treat in their lunchboxes.
Well, my daughter cracked it that I was so irresponsible to buy such awful food for them. She’d intended to bake some home-made muesli bars from a packet of stuff she had in the pantry.
I was vindicated though when she checked the ingredients of her ‘organic, hand hulled, super-dooper muesli’ to find that it actually had MORE sugar and MORE other crap than the LCM’s above.
BOOM 😃
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### Author:  [@4kad](https://boards.straightdope.com/u/4kad)
#### Post date: [January 29, 2017, 3:47am UTC](https://boards.straightdope.com/t/serious-about-losing-weight-and-lowering-my-blood-pressure-and-have-2-questions/778449/17 "2017-01-29T03:47:45Z")
> [@ivylass](#):
>
> We have a [diet and fitness thread](http://boards.straightdope.com/sdmb/showthread.php?t=815907)…come join us! I can also highly recommend [Sparkpeople.com](http://Sparkpeople.com). It’s completely free, chock full of resources, and allows you to track your nutrition and fitness. I joined in April 2008, lost forty pounds, and have kept it off ever since.
Thanks
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### Author:  [@RivkahChaya](https://boards.straightdope.com/u/RivkahChaya)
#### Post date: [January 29, 2017, 4:04am UTC](https://boards.straightdope.com/t/serious-about-losing-weight-and-lowering-my-blood-pressure-and-have-2-questions/778449/18 "2017-01-29T04:04:02Z")
I make my own yogurt and eat it topped with fresh fruit. Sometimes I stir in one pack of Splenda + dextrose calorie free sweetener. Depends on the fruit and my mood. I use Fair Life high protein skim milk to make the yogurt, and it turns out well.
I usually eat 1/2 a cup of yogurt for breakfast and toast with a small amount of PB. You could skip that, or use light bread and light PB, but I think PB is already pretty heart-healthy.
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### Author:  [@4kad](https://boards.straightdope.com/u/4kad)
#### Post date: [January 29, 2017, 4:13am UTC](https://boards.straightdope.com/t/serious-about-losing-weight-and-lowering-my-blood-pressure-and-have-2-questions/778449/19 "2017-01-29T04:13:14Z")
> [@RivkahChaya](#):
>
> I make my own yogurt and eat it topped with fresh fruit. Sometimes I stir in one pack of Splenda + dextrose calorie free sweetener. Depends on the fruit and my mood. I use Fair Life high protein skim milk to make the yogurt, and it turns out well.
>
> I usually eat 1/2 a cup of yogurt for breakfast and toast with a small amount of PB. You could skip that, or use light bread and light PB, but I think PB is already pretty heart-healthy.
Corn muffin I know is not healthy. What could I eat a banana with in the morning?
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### Author:  [@Ethilrist](https://boards.straightdope.com/u/Ethilrist)
#### Post date: [January 29, 2017, 5:11am UTC](https://boards.straightdope.com/t/serious-about-losing-weight-and-lowering-my-blood-pressure-and-have-2-questions/778449/20 "2017-01-29T05:11:09Z")
Never startle your body. It only has a few ways to react, and they’re generally unpleasant.
If you’re in the kind of shape where it’s a strain to walk up stairs, start with light exercise like walking, and keep eating pretty much the same way you have been. You can change to some of the dietary things people have suggested here, but if your body is used to getting fed several large meals a day and suddenly you cut your food by half, it’s not going to be fun. Ease into it and, once you’re used to exercising every day or two, you can start cutting back on some of the bad stuff and increasing the good stuff, or just plain eat less, if that’s what works for you.
[Next page](https://boards.straightdope.com/t/serious-about-losing-weight-and-lowering-my-blood-pressure-and-have-2-questions/778449.md?page=2)