calorie counting again!! :)

K

kandeycane

Cathlete
[font size="1" color="#FF0000"]LAST EDITED ON Jul-14-02 AT 06:23PM (Est)[/font][p]hey again all

when i said in my earlier post about my tracking my cals for the past week and i am eating 1800 .. thats when i "binge" because i am starving/really hungry.. NORMALLY i try and succeed at eating about well lets see : breakfast - slimfast = 220 cals
lunch - sandwich no mayo or cheese or lean cuisine of some sort = no more than 300cals
snack - juice or fruit or whatever not exceeding 200 cals
dinner - chicken fajitas loaded with veggies, low fat cheese .. or cereal with skim milk or whatever .. but not exceeding 400 cals usually .. of course this varies a little..
snack - granola bar or snack = 120

total equalling 1240 on an average day ..this was easy at first.. but now that i am doing the tank top rotation ..and taking 1 day off for rest i am totally famished and starving at night .. and i overeat and my cals reach like 1800 - 2000 sometimes.. maybe i wasn't eating enough cals.. tell me what yall think.. about this.. if needed refer to my first post "calorie counting"

thanks so much
Candy
 
Hello Candy,

By seeing your diet, yes you are eating too few of calories and that's why your bingeing.

I also see that you're ingesting quite a bit of sugar in your daily diet, not enough fat, and not enough fiber.

You're not getting enough power house high nutritionally packed foods.

If I may suggest some changes ...

No less than 1,500 calories a day.

High fiber cereal or oatmeal in the morning with fresh fruit or frozen fruit and skim milk.

For Lunch, depending on your situation, go for some natural peanut butter, tricuits, salad with lite dressing (or use the real stuff, just not that much of it), yogurt, and some type of fruit, preferably fresh or whole with water.

For mid afternoon snack go for some soynuts and some sort of veggies and dip with water.

For dinner try some whole wheat pasta with pasta sauce of your choice and place a can of kidney beans, rinsed and drained into the sauce, top with shredded parmesan cheese with water.

For late night snack go for some light popcorn or yogurt or some type of nuts or seeds.

You'll have to make sure that you measure your portions because it is easy to go over that amount.

But for what little I see, you need to up your calories, find some really highly nutritious power packed foods to put into your diet and you'll not only be more satisfied, but see better results quicker and feel so much better too.

Just my humble thoughts.

Keta. :D

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this really is not related, although I do think you should eat no less than 1500 cals, but I was just wondering..

How come it seems like when people cut their calories their meals all of a sudden start getting really weird. Keta, your meal plan sounds pretty good, but i am wondering..in order to eat healthy, do you have to eat so many different foods at a sitting?? I notice this when I read about all different kinds of diets...they say..have 1/2 cup cooked pasta with sauce and sauteed zuchini and mushrooms..ok, sounds good....but then they go on to say PLUS 1/2 cup yogurt with 5 carrot sticks and a piece of string cheese. I always hate how everything seems to "not go together". Does it have to be this way when you are dieting in order to fit in all the required nutrients?? I think I would like it more if I could eat every hour or so and eat all that food seperatly!!

Anyone else notice this??? Janice
 
Hi Janice,

No, it doesn't have to be that way. But the reason for the wide variety is because of the nutrients.

You can eat whatever combinations that you'd like as long as you follow some simple rules ...

They are:

1.) Drink enough water.
2.) Eat enough fiber >= 25 grams a day.
3.) Try to get three sources of calcium a day.
4.) Try to get at about 30% calories from fat. Those fat sources really need to be nuts, seeds, dairy, oils, etc. Try to limit the meat sources unless they are very very lean sources of meat. It is a wise thing to eat beef once a week to regulate your B12 supply. B12 isn't water soluble so it sticks in the body for quite sometime.
5.) Veggies 3 - 5 x a day at 1/2 cup at a shot (that includes pasta sauce ;-) ).
6.) Fruits 2 - 3 x a day, one banana is 2 servings a day.
7.) Sufficient sources of calories to fuel during the day.

It doesn't take that much food. You can do anything you like

Just my humble thoughts on the subject.

Keta. :D

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Thanks Keta...

Clearly it doesn't take that much food. Too little, it is scary!!! Makes ya think about how many calories you really do eat!!

Why does the banana count double?? Is it that much of a nutrition powerhouse, or is it because it has 100 cals?? Never heard that one before..

I laughed when you said you could use whatever combos you would like, because if I did that, I am sure I would have mega overdoses of some vitamins and severe deficiencies in others!! How do you get your diet so perfectly balanced?? I know quite a bit about nutrition and think about it every meal, but as far as the vitamin-mineral breakdown, I am at a loss. Do you plan out your meals so that every vitamin and mineral is included or do you just follow your own "rules" and hope it covers all your bases. I have recently cut my calories and am trying to get my diet to be the best it can be, with the best nutritional bang, but I still am going to take a multi. Do you take a multi, just to be safe??

I love your info..so fire away!!!! Janice
 
Hey there Janice,

I've been monitoring my diet for years now, down to the vitamins and minerals. I have a computer program that does it for me and I utilized a lot of on line tools too. I'm not talking about fitday because it's not accurate and the totals don't add up.

One of the key things that I've found from monitoring my diet for so many years is that the more fiber I get into my diet, the more nutrition I get out of my foods. I usually get about 35 - 50 grams a day, no easy feet.

The reason why there is this correlation is because whole foods are usually high in fiber. That's where you get into veggies, fruits, grains, legumes, nuts and seeds. Those foods right there are powerhouse foods and always good choices. Again, they have to be in balance.

A little known nutrition fact ... the FDA recommends 6 - 11 servings from the bread, pasta, and grains group. It doesn't say that the FDA expects that at least 3 of those servings are from whole grains. They really haven't done a good job in educating the public on that little fact. Heck, it's even kind of buried on the web site.

I do take a multi-vitamin and a calcium supplement. It's insurance and that's what it really needs to be looked at as. The main reason is that most vitamins are water-soluble. Therefore as soon as you take them and go pee ... turn around and say bye bye to those vitamins as you flush the toilet. Again, another reason for eating a wide variety of foods throughout the day.

For the banana being two servings ... another little known fact. But if you go to a nutritionist, that's what they will tell you. They actually base serving size on not only size but also density and weight. So a 1/2 of a medium banana is one fruit serving. It measures about 1/2 cup and that's what is mostly a fruit serving.

Another little known fact ... did you know that the serving size on the packages that you buy of food, may or may not be a servings. 9 times out of 10 the serving size on the label is either too much or too little to be an actual serving.

For example: You know some of those frozen dinners and it has veggies in them. You're lucky if their is barely a serving of veggies in there. Surprised? Most people are. I know that when I buy like Chicken Voila or something like that with what appears to be all those veggies, it really isn't as healthy as one may think.

You can always tell just how healthy something really is by the fiber per serving. General rule, if it's under 3 grams per serving, put it back ... it's not worth it. Try to find bread with 3 - 4 grams of fiber in one slice. It's hard. But ... if you find one with that much fiber in it, compare labels and you'll see what I mean.

Oh my, a book, sorry.

Keta. :D

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Keta..

Thanks again. Most of what you said I did personally already know and most of it I already do. I go by fiber as well and have learned to read labels well. I know all too well how the wheat bread always tries to lie to ya!!! I always lecture my friends when they come walking in with the grocery store's generic, with less than 1 gram of fiber per serving. Mostly, they think I know too much and would rather I just shut up about it. When they think they have got it all down, they dont!! Nutrition is a very complicated and dense topic...hard to learn really unless you really want to....but they banana thing I didn't know!! I am glad to know that I well go over my servings of fruits and veggies a day.

Thanks for the info..Janice
 
That's awesome if you knew about the FDA's recommendation about the at least 3 whole grains a day. That is usually a little known fact.

Where do you get your education on nutrition from? I love discussing this topic and really like it when we can share tips.

I did an article on the hidden carbohydrate. It was such a pain going through the FDA's web site to find it. OMG! I cannot believe how complicated that site can be when you're looking for information.

I love the protein claims on nutrition bars ... those are really fun to play with.

Do you have any tips to share? I'd love to hear what you've learned on your travels through this maze of information.

Keta. :D

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Candy...
I am sorry for monopolizing your post. Get me talkin' about this kind of stuff and I never quit!!! This will be my last post.

Keta...see your forum...I replied to one of your posts in the nutrition forum. Protein on nutrition bars?? Do you mean the "net impact carbs" (ha-ha). Kinda funny. Also, didn't really know the 3 whole grain thing...I just assumed it was all SUPPOSED to be whole grain ( I think it is in a perfect world!!). I will have to check out the FDA website..never been on there before....TTYL...Janice
 
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