Good cals VS. Bad cals? Is there such a thing?

[dvsxx6]

Hey everyone,

 

So I'm 22 years old, 5'1 and about 110 Lbs. I think I'm 107, not sure since I've stopped weighing myself 2-3 maybe even 4 months ago. I typically work out about 4-5x a week [running/dumbbell exercises/yoga & pilates] and have been recommended to eat 1500 cals/day. I recently had a conversation w/ a guy friend who is in top physical shape and I told him that I have difficulties reaching my 1500 caloric limit. He said "Why? It is so easy for me to reach that. He also mentioned that it actually looks like I should be getting 1800 cals, esp for my size and my activity level" and I said "What do you mean it's easy to get that amount of cals? It's hard to find the right kinds of foods and told him about my daily meals. Just to give you an idea of my daily meal plan, it consists of the following:

 

Breakfast: About a cup of oatmeal with soy milk, About a cup or a lil more than a cup of Honey bunches of Oats w/ soy milk, and an apple. Vitamins [fish oil, calcium, b-12, and one-a-day [lol yeah, hence the name "one-a-day but didn't want it to go to waste after someone bought it for me.]

 

Lunch: A turkey sandwich on wheat bread [with only one slice of bread lol], sometimes baked lays original chips and a big salad [exotic greens] with chopped chicken, boiled egg, olives, tomatoes, cucumbers, radishes, turnips, and two small teaspoons of gargonzola cheese.

 

Snack: A banana or an apple or an orange [rarely an orange] or baked lays chips or the 60 cal hersheys stick mmMm! On days I feel constipated [since I hardly eat any fatty foods], I indulge in a nutty brownie which makes me flush out all the healthy stuff I ate. Love those days.

 

Dinner: A turkey sandwich with baked lays [i live at the dorm and the food here is incredibly fattening and nasty. It's either a salad, sandwich, or greasy goodness. I'll stick to healthy, thank you.]

 

So, going back to my convo with my friend. He said that each person needs a certain amt of carbs, protein, fat, etc. in his/her diet. I forgot the numbers he gave me. I don't know if I should know the exact number since for one thing, there is no way of gauging how much I'm consuming since the crap food on campus have no nutritional facts. Knowing the numbers may help in the future but not now. How should I go about making sure I get the adequate amount of nutrition from each 'source?' [i guess that's the word?]

 

Also, was my friend right about getting calories from anywhere but that I should "just watch out for the fat/sugar/etc" content? How does portion size factor in with all of this good/bad calories? I was always under the impression that I'm supposed to get my calories ONLY from "good sources" meaning ONLY salads/sandwiches etc as opposed to pizzas, fried foods, cakes/etc. [please tell me this is the case, I will run around my dorm praising the Lord and be the happiest person on earth if this is true!].

 

I've just started eating brown rice and white rice again. I avoided both brown and white rice for about a month. I gave in 2 days ago. Har. Could've gone longer but cracked under the enormous pressure from school. I know, carbs are not bad, but I have been extremely busy with school and unfortunately, have not been able to get my work out in, in the past 4 days. Rice is good for you in moderation, right? Would having a scoop of rice one meal a day be good or should it be eaten sparingly?

 

I've been taking "Fucothin" for the past 3 weeks and 4 days [For the first week and 4 days I took 1 pill, 3x a day. For the past 2 weeks I upped the dosage and have been taking 2 pills, 3x a day]. It takes 6 weeks to see results, coupled with proper nutrition and exercise. Anyone try it before? It's a completely natural product without any stimulants in it and is made from seaweed. I've heard great things about it but would like to know if any of you here have tried it.

 

Btw, by consuming 2,000 cals/day would I lose weight if I continue to be active 4-5x a week?

 

Thank you to any comments/feedback in advance.. and thank you if you've read this far, you are the best!~ lol.

[Geishawhelk]

Why are you doing this?

 

Audrey hepburn was 110 lbs all her life, and she was superbly built.

 

I don't get it.

Sorry, but you sound a bit obsessive to me, but there....

I never did get this body image thing.....

[dvsxx6]

Why are you doing this?

That seems a bit judgmental on your part but if you really want to know, I'll tell you. The answer is two-fold. Answer #1, I am trying to get feedback and gain insight through others experiences so that when I become older, I will have the skills and knowledge needed in order to live a balanced and healthy life. I am 22 years old and it is CRUCIAL that I know how to eat properly and exercise since I am NOW laying out the foundation for many, many years to come. Answer #2, [the superficial answer], look around you, see what's on the media circuit, see how much image plays a huge role in our sometimes F-ED up society. Even President Obama [my president, might be yours too?] is stylish and hot. His wife has been labeled a fashionista/fashion icon, need I say more?

 

I may be healthy now, but I want to learn the right way to eat/exercise for the long run. I see nothing wrong with educating myself on these issues.

 

Audrey hepburn was 110 lbs all her life, and she was superbly built.

I agree, she was a beautiful woman. Although I may be a little less or around the same weight as her, we are built differently. And also, you shouldn't assume that I or others share the same views as you do. I would suggest not imposing your views on others.

I don't get it.

If you turn on the TV. particularly channels like E!, you'll realize that the programs on that TV network has some sort of an impact on how I view my weight/overall health. At the same time, since I have given up smoking and drinking, I have also adopted a very healthy lifestyle which I am fully embracing and am still actively learning about

Sorry, but you sound a bit obsessive to me, but there....

I've been told that, probably because of my perfectionist tendencies, but I believe that I am making a conscious effort to expect the greater things in life. I am educating myself on how to eat properly, what to eat/what not to eat, what kinds of exercises to do [i didn't post about this here though], etc. I see nothing wrong with trying to better myself esp. since back in the day I was the lowest of low [coke addict/non-ambitious/dead-beat/etc]. Through my own will and natural resilience, I've transformed myself into a productive and contributing member of society.

I never did get this body image thing.....

Ignorance is not bliss. It is crucial that people educate themselves in general, that way I won't feel like I'm living in a world full of idiots. The person doing the learning will help educate other people which will create a more and more insight. The more knowledge people have the better our world will be.

[splintered thing]

Hey everyone,

How should I go about making sure I get the adequate amount of nutrition from each 'source?' [i guess that's the word?]

 

Sounds like you're doing great already. Rule #1: everybody's different; if you find what works for you, do that. There's no guarantee that what's right for anyone else will be right for you and remember that medical studies only cover general trends of groups (and they may just be groups of rats, not people), always have methodological limitations beyond what what you read in the abstract, and even without methodological defects, anything done to a 95% confidence level has a 1-in-20 chance of being wrong.

 

Oh, and health/nutrition writers in the popular press don't ever read actual studies. They only report what they read in other popular writers' articles, most of which are badly outdated misinterpretations of some random abstract that caught some writer's eye long ago.

 

Also, was my friend right about getting calories from anywhere but that I should "just watch out for the fat/sugar/etc" content? How does portion size factor in with all of this good/bad calories? I was always under the impression that I'm supposed to get my calories ONLY from "good sources" meaning ONLY salads/sandwiches etc as opposed to pizzas, fried foods, cakes/etc. [please tell me this is the case, I will run around my dorm praising the Lord and be the happiest person on earth if this is true!].

Pretty much everything is okay in moderation--but how much moderation is needed depends on the item. Part of the problem with pizza, cake, and fast food in general is that they pack an *enormous* amount of refined calories into a very compact and generally tasty space and it's easy to eat far too much without knowing it or feeling it...until you get on the scale later. A Burger King triple whopper with cheese and a side of french fries has 1600 calories and 93 grams of fat. Add a king-sized shake and mayo to the burger and that's over 3000 calories in one sitting. A single slice of a 12" pepperoni lovers' pizza is over 500 calories--and how many fellow students do you know who would snarf up four slices and go back for more?

 

100 calories from a fast-food burger, pizza, or chocolate cake isn't terrible...it's just *tiny*.

 

I've just started eating brown rice and white rice again. I avoided both brown and white rice for about a month. I gave in 2 days ago. Har. Could've gone longer but cracked under the enormous pressure from school. I know, carbs are not bad, but I have been extremely busy with school and unfortunately, have not been able to get my work out in, in the past 4 days. Rice is good for you in moderation, right? Would having a scoop of rice one meal a day be good or should it be eaten sparingly?

It's carbs, and relatively high-glycemic carbs. Nothing wrong with that, it just depends on how your body deals with it. Rice is usually eaten with something else containing protein and/or fats, which greatly blunts the glycemic response anyway.

 

I've been taking "Fucothin" for the past 3 weeks and 4 days [For the first week and 4 days I took 1 pill, 3x a day. For the past 2 weeks I upped the dosage and have been taking 2 pills, 3x a day]. It takes 6 weeks to see results, coupled with proper nutrition and exercise. Anyone try it before? It's a completely natural product without any stimulants in it and is made from seaweed. I've heard great things about it but would like to know if any of you here have tried it.

As far as I know, fucoxanthin is a fairly mild and benign uncoupler of oxidative phosphorylation, thus leading to an increased level of caloric expenditure through non-shivering thermogenesis. Like any uncoupler, it can make you feel tired and lethargic. If it does, you can always try taking it more in the evenings, but you may have no problems with it at all.

 

 

Btw, by consuming 2,000 cals/day would I lose weight if I continue to be active 4-5x a week?

Maybe. Maybe not. Calories count, but when and how you consume them counts too. Same goes for exercise. When and how you exercise affects your total metabolic rate for the day, not just the calories consumed during the exercise itself. There's no way to know other than to get used to how your own body responds to food and exercise.

[norajane]

Wow, your diet sounds like you are missing out on a key element of a healthy, nutritional diet: VARIETY.

 

Variety is important because different foods have different vitamins and minerals, all of which you need in some measure.

 

For example, there's a whole, wide world of fruit out there that you're missing out on!! Berries, for example, have anti-oxidants AND taste delicious! Plums, nectarines, mangos, melons...on and on.

 

You also seem to have almost completely cut out dairy. You can eat dairy in moderation! Yogurt and some tasty cheese now and then will not hurt you. Why don't you have a whole wheat bagel with cream cheese on occasion?

 

Your body does need fats too!! The healthy ones are in fish and nuts and olive oil, but you're not going to turn into a blob if you have an occasional slice of pizza.

 

Do yourself a favor and make an appointment with a nutritionist at your school. YOu have a lot to learn, and it's best to learn from someone who really knows their stuff, not message board people or some guy at the gym.

[dvsxx6]

Splintered thing :: Thank you SO much for such great insight! I have read through all of your comments and I must say, the best feedback I've gotten on this topic, very thorough and just what I have been looking for. You've provided me with great examples and you have addressed every point that I wanted to go over.

 

Thank you again and you are the best!

 

PS. You seem to know a lot about this topic, are you an R.D., nutritionist, or physical trainer?

[dvsxx6]

Wow, your diet sounds like you are missing out on a key element of a healthy, nutritional diet: VARIETY.

Yes, that's quite obvious and have realized this for a very long time. In the past 3 days or so, I've been pretty much eating a variety of different things [i've gotten off of my above 'meal plan'] and have been eating the unhealthy greasy foods in small portions. I've been busy lately so any food just about will do, but I make sure the portions are a lot smaller than the healthier ones.

Variety is important because different foods have different vitamins and minerals, all of which you need in some measure.

Definitely true. Since I've been eating the greasy [well, okay some greasy, for example, indian curry with a scoop of jasmine rice], I have been feeling so much better, meaning so much happier and better able to think. I thought that my mind was clearer when I was eating fruits and veggies/sandwiches daily, but that feeling was heightened even more when I allowed myself to eat freely, just eating them in smaller portions

For example, there's a whole, wide world of fruit out there that you're missing out on!! Berries, for example, have anti-oxidants AND taste delicious! Plums, nectarines, mangos, melons...on and on.

You're right, I have been missing out on a lot of vital nutrients. I'm just afraid of consuming too much of the wrong types of things. Or not knowing how much sugar content which fruit or how much of this and that source each food has. I know it's good sugar though but I know certain fruits such as pineapples are high in bad sugars

You also seem to have almost completely cut out dairy. You can eat dairy in moderation! Yogurt and some tasty cheese now and then will not hurt you. Why don't you have a whole wheat bagel with cream cheese on occasion?

Dairy.. hm. I'm slightly lactose intolerant [just a lil'] so I opt for soy milk instead. Soy milk is good, right? Mmm and how I love cheese. From what I heard, cheese is high in fat but I still have about 2 teaspoons sprinkled onto my salad every other day.

 

Do yourself a favor and make an appointment with a nutritionist at your school. YOu have a lot to learn, and it's best to learn from someone who really knows their stuff, not message board people or some guy at the gym.

I have seen her and unfortunately, she should be stripped of her licensing. She is a horrible dietician, didn't tell me what kinds of foods to eat when asked and she is about 75 Lbs overweight herself [i know that I'm being judgmental, but why would I want to take advice from someone who doesn't practice what she preaches?] She also said that madonna is scary and gross [ok she is, but isn't she healthy?]. I don't know, I've tried outside sources but they are just so busy and would most likely not consider me since I am not overweight. Can't the weight mgmt staff/personnel realize that I want to educate myself for the future? I have a possibility of becoming overweight so education is extremely crucial right now. That is just frustrating to me.

 

Anyway, thanks norajane for your advice

[norajane]

I'll bet if you go to the American Heart Association website, they'll have recommendations for heart healthy foods or other nutritional advice. That's probably as good a place to start your research as any.

 

I think there really aren't any "bad" foods, just foods you should only eat in moderation, like desserts. Granted, junk food like chips and whatnot has no redeeming nutritional value, so those are really a splurge.

[josie54]

dvsxx6,

 

The menu that you've posted is a menu of someone who wants to LOSE weight, not gain weight. The detail you use (60 calorie Hershey's, only 1 slice of bread) indicates that you are taking great caution with your food intake. That sends up a few warning signs....I'll ask (while asking for forgiveness up front if I'm wrong!) if there is any history with an eating disorder?

 

If that's not the case (and I hope it's not), then you CAN eat high-calorie but HEALTHY foods--there are protein shake powders out there that are high-vitamin content, high protein and high calorie. Nuts, such as almonds, walnuts, pecans, etc., are incredibly healthy and 200 calories a handful. Peanut butter, also healthy and high calorie. Add olive oil to your salads and you will give yourself a healthy dose of monounsaturated fats AND calories very easily. (200 calories a Tablespoon).

 

Add avocado to your salads (or eat more guacamole), which is high-calorie, yet very healthy. Sweet potatoes--also healthy, but pack a few extra calories.

 

Brown rice is incredibly healthy and fiber filled. No need to eat it sparingly--you only eat sparingly if you're trying to LOSE weight. At about 200 calories a cup, you can gauge how much you need to eat to meet your caloric goals. For variety, add other grains like quinoa and bulgur--quick to prepare, tasty, high protein, high fiber, and add calories to a meal.

 

Plain, lowfat or full-fat yogurt mixed with a fruit of your choice and some honey to sweeten it offers calories, probiotics, and can pack some calories AND be more easily digested by the lactose intolerant.

 

Basically, you're right to want to avoid fried foods, refined foods, white sugar/flour, etc. These foods are pretty much devoid of nutrients and can make you feel bad. But you should not be afraid of GOOD fats--if the label lists mostly polyunsaturated and monounsaturated fats, these foods will be your best friend when it comes to staying healthy AND meeting a higher calorie count.

 

The foods I've mentioned above are all healthy, filled with vitamins and heart-healthy monounsaturated fats. If you're reluctant to add these kinds of foods to your diet, then I must go back to my question in paragraph one (again, hoping that it's not the case). But if you're not reluctant to add these healthy foods to your diet, you should have no trouble meeting an 1800/2000-calorie-a-day goal.

[lovestruck818]

Wow, your diet sounds like you are missing out on a key element of a healthy, nutritional diet: VARIETY.

 

Variety is important because different foods have different vitamins and minerals, all of which you need in some measure.

 

For example, there's a whole, wide world of fruit out there that you're missing out on!! Berries, for example, have anti-oxidants AND taste delicious! Plums, nectarines, mangos, melons...on and on.

 

You also seem to have almost completely cut out dairy. You can eat dairy in moderation! Yogurt and some tasty cheese now and then will not hurt you. Why don't you have a whole wheat bagel with cream cheese on occasion?

 

Your body does need fats too!! The healthy ones are in fish and nuts and olive oil, but you're not going to turn into a blob if you have an occasional slice of pizza.

 

Do yourself a favor and make an appointment with a nutritionist at your school. YOu have a lot to learn, and it's best to learn from someone who really knows their stuff, not message board people or some guy at the gym.

 

Bagels provide no nutritional value @ all...and to boot, they are about 700cals a pop.

[lovestruck818]

Hey everyone,

 

So I'm 22 years old, 5'1 and about 110 Lbs. I think I'm 107, not sure since I've stopped weighing myself 2-3 maybe even 4 months ago. I typically work out about 4-5x a week [running/dumbbell exercises/yoga & pilates] and have been recommended to eat 1500 cals/day. I recently had a conversation w/ a guy friend who is in top physical shape and I told him that I have difficulties reaching my 1500 caloric limit. He said "Why? It is so easy for me to reach that. He also mentioned that it actually looks like I should be getting 1800 cals, esp for my size and my activity level" and I said "What do you mean it's easy to get that amount of cals? It's hard to find the right kinds of foods and told him about my daily meals. Just to give you an idea of my daily meal plan, it consists of the following:

 

Breakfast: About a cup of oatmeal with soy milk, About a cup or a lil more than a cup of Honey bunches of Oats w/ soy milk, and an apple. Vitamins [fish oil, calcium, b-12, and one-a-day [lol yeah, hence the name "one-a-day but didn't want it to go to waste after someone bought it for me.]

 

Lunch: A turkey sandwich on wheat bread [with only one slice of bread lol], sometimes baked lays original chips and a big salad [exotic greens] with chopped chicken, boiled egg, olives, tomatoes, cucumbers, radishes, turnips, and two small teaspoons of gargonzola cheese.

 

Snack: A banana or an apple or an orange [rarely an orange] or baked lays chips or the 60 cal hersheys stick mmMm! On days I feel constipated [since I hardly eat any fatty foods], I indulge in a nutty brownie which makes me flush out all the healthy stuff I ate. Love those days.

 

Dinner: A turkey sandwich with baked lays [i live at the dorm and the food here is incredibly fattening and nasty. It's either a salad, sandwich, or greasy goodness. I'll stick to healthy, thank you.]

 

So, going back to my convo with my friend. He said that each person needs a certain amt of carbs, protein, fat, etc. in his/her diet. I forgot the numbers he gave me. I don't know if I should know the exact number since for one thing, there is no way of gauging how much I'm consuming since the crap food on campus have no nutritional facts. Knowing the numbers may help in the future but not now. How should I go about making sure I get the adequate amount of nutrition from each 'source?' [i guess that's the word?]

 

Also, was my friend right about getting calories from anywhere but that I should "just watch out for the fat/sugar/etc" content? How does portion size factor in with all of this good/bad calories? I was always under the impression that I'm supposed to get my calories ONLY from "good sources" meaning ONLY salads/sandwiches etc as opposed to pizzas, fried foods, cakes/etc. [please tell me this is the case, I will run around my dorm praising the Lord and be the happiest person on earth if this is true!].

 

I've just started eating brown rice and white rice again. I avoided both brown and white rice for about a month. I gave in 2 days ago. Har. Could've gone longer but cracked under the enormous pressure from school. I know, carbs are not bad, but I have been extremely busy with school and unfortunately, have not been able to get my work out in, in the past 4 days. Rice is good for you in moderation, right? Would having a scoop of rice one meal a day be good or should it be eaten sparingly?

 

I've been taking "Fucothin" for the past 3 weeks and 4 days [For the first week and 4 days I took 1 pill, 3x a day. For the past 2 weeks I upped the dosage and have been taking 2 pills, 3x a day]. It takes 6 weeks to see results, coupled with proper nutrition and exercise. Anyone try it before? It's a completely natural product without any stimulants in it and is made from seaweed. I've heard great things about it but would like to know if any of you here have tried it.

 

Btw, by consuming 2,000 cals/day would I lose weight if I continue to be active 4-5x a week?

 

Thank you to any comments/feedback in advance.. and thank you if you've read this far, you are the best!~ lol.

 

you're about the same as me...I'm 5'1" 104ish or so.

[Jaytb]

You sound a little obsessed over your food intake. I think you can be a little looser about what you eat, since you seem to work out more than enough. One slice of pizza won't kill you.

 

I know what you mean about college food though. Many things are way too greasy! They had asparagus last night, and I love asparagus, but it was unfortunately coupled with tons of oil. Also the fruit selection is never any good. Most of the time, you're lucky if you can find a decent apple or banana. It's quite unfortunate because I love pretty much every variety of fruit there is.

[sb129]

I agree with NJ about the dairy thing.

 

You said you are lactose intolerant but still eat cheese? Cheese is a dairy product. Has your lactose intolerance been officially diagnosed by a doctor? Lots of people THINK they are intolerant to lactose when they aren't they just need to eat the right kind.

 

I am pregnant, and I need to eat 5-6 servings (one serving = 250mL low fat milk or equivalent) of either dairy or soy products PER DAY to get the recommended calcium I need for both my baby to grow healthy bones and teeth and for my own bones and so that I don't get osteoporosis.

 

If you are 22, and underweight AND eating a diet that is low in dairy/soy products, then chances are you are not getting enough calcium and are putting yourself at a much greater risk of getting osteoporosis later in life.

 

Some really delicious and healthy ways to introduce calcium rich products to your diet are:

 

-Low fat yoghurt (dairy or soy) and fruit like a banana or mixed berries with a cup of wholegrain muesli or low fat cereal for breakfast.

 

-Cottage cheese, tomato and sweet chilli sauce on rice crackers or corn crackers.

 

-Skim milk/ soy milk. Chocolate soy milk is delicious and not that bad for you although it is still higher in sugar than plain.

 

- natural yoghurt dressing: I mix lemon juice, garlic, and chilli sauce or mint/cucumber with natural unsweetened, unflavoured yoghurt and use it as a dip for pitta bread or a dressing for salad or cous cous.

 

A dollop of natural unsweetened greek style yoghurt is yummy on curries and also a better alternative to sour cream on things like nachos etc.

I also use it instead of cream in curries, or I use low fat creme- fraiche which is also a yummy addition to scrambled eggs (about 1 tablespoon is enough) and makes them really fluffy.

 

I agree you do sound a little obsessive about your diet.

 

If you are too underweight or not getting the right nutrients you can have real health problems later in life. I watched one of those "Food Doctor" programmes recently and a lady was eating 1200 cals a day as she thought it would make her live longer- she ate no dairy, meat or meat subsitute and basically existed on a few pieces of dried fruit, a few nuts and brown rice.

 

She had blood tests and other things done and was found to be dangerously unhealthy and deficient in lots of vital nutrients.

[sb129]

PS-

 

I think you are misinformed about constipation. A high- fat diet causes constipation, and a low fat, high fibre diet with lots of fruit and vegetables should mean you aren't constipated at all.

If you are, then you aren't getting enough fibre on your diet, and a nutty brownie is the last thing you should eat to "flush" out your system as it is high in sugar and fat.

 

You should eat more wholegrains and fruit/ vegetables.

I get a little more constipated now that I am pregnant, but there is a medical reason for that. I find that a small pack of prunes or dried apricots soon deals with that problem.

 

And I don't think Baked Lays are as good for you as other complex carbs like brown rice, potatoes, cous cous, wholemeal pasta etc.

[norajane]

Bagels provide no nutritional value @ all...and to boot, they are about 700cals a pop.

 

That certainly depends on what kind. I specified whole grain:

 

http://www.nutritiondata.com/facts/baked-products/4823/2

 

281 cal for a 4.5 inch bagel. Scroll down for nutritional content. There are 4g of fiber, 11.8 g of protein, and it is high in manganese and selenium, and a significant source of thiamin, riboflavin, magnesium and folate. It also has 19% of your DRV for iron.

 

It's not the world's best food, but there's nothing wrong with an occasional bagel for variety, and it doesn't have to be terrible for you.

[sb129]

At the moment, I am craving cinnamon and raisin bagels and hot cross buns. And basically any kind of bread- product including pizza.

 

Maybe its the raisins my body needs...

[ruggy]

For whole wheat bagels, which I eat once or twice a week, maybe, I buy Thomas's Whole Wheat Hearty Bagels. 281 calories. This is of course if I do not have any more of the whole wheat bread I make, which is lower. Here's the nutritional information for the Thomas's Whole Wheat Hearty Bagels:

 

http://www.thedailyplate.com/nutrition-calories/food/thomas/hearty-grain-10025-whole-wheat-bagel

[soon2Bfiling]

Hey everyone,

 

So I'm 22 years old, 5'1 and about 110 Lbs. I think I'm 107, not sure since I've stopped weighing myself 2-3 maybe even 4 months ago. I typically work out about 4-5x a week [running/dumbbell exercises/yoga & pilates] and have been recommended to eat 1500 cals/day. I recently had a conversation w/ a guy friend who is in top physical shape and I told him that I have difficulties reaching my 1500 caloric limit. He said "Why? It is so easy for me to reach that. He also mentioned that it actually looks like I should be getting 1800 cals, esp for my size and my activity level" and I said "What do you mean it's easy to get that amount of cals? It's hard to find the right kinds of foods and told him about my daily meals. Just to give you an idea of my daily meal plan, it consists of the following:

 

Breakfast: About a cup of oatmeal with soy milk, About a cup or a lil more than a cup of Honey bunches of Oats w/ soy milk, and an apple. Vitamins [fish oil, calcium, b-12, and one-a-day [lol yeah, hence the name "one-a-day but didn't want it to go to waste after someone bought it for me.]

 

Lunch: A turkey sandwich on wheat bread [with only one slice of bread lol], sometimes baked lays original chips and a big salad [exotic greens] with chopped chicken, boiled egg, olives, tomatoes, cucumbers, radishes, turnips, and two small teaspoons of gargonzola cheese.

 

Snack: A banana or an apple or an orange [rarely an orange] or baked lays chips or the 60 cal hersheys stick mmMm! On days I feel constipated [since I hardly eat any fatty foods], I indulge in a nutty brownie which makes me flush out all the healthy stuff I ate. Love those days.

 

Dinner: A turkey sandwich with baked lays [i live at the dorm and the food here is incredibly fattening and nasty. It's either a salad, sandwich, or greasy goodness. I'll stick to healthy, thank you.]

 

So, going back to my convo with my friend. He said that each person needs a certain amt of carbs, protein, fat, etc. in his/her diet. I forgot the numbers he gave me. I don't know if I should know the exact number since for one thing, there is no way of gauging how much I'm consuming since the crap food on campus have no nutritional facts. Knowing the numbers may help in the future but not now. How should I go about making sure I get the adequate amount of nutrition from each 'source?' [i guess that's the word?]

 

Also, was my friend right about getting calories from anywhere but that I should "just watch out for the fat/sugar/etc" content? How does portion size factor in with all of this good/bad calories? I was always under the impression that I'm supposed to get my calories ONLY from "good sources" meaning ONLY salads/sandwiches etc as opposed to pizzas, fried foods, cakes/etc. [please tell me this is the case, I will run around my dorm praising the Lord and be the happiest person on earth if this is true!].

 

I've just started eating brown rice and white rice again. I avoided both brown and white rice for about a month. I gave in 2 days ago. Har. Could've gone longer but cracked under the enormous pressure from school. I know, carbs are not bad, but I have been extremely busy with school and unfortunately, have not been able to get my work out in, in the past 4 days. Rice is good for you in moderation, right? Would having a scoop of rice one meal a day be good or should it be eaten sparingly?

 

I've been taking "Fucothin" for the past 3 weeks and 4 days [For the first week and 4 days I took 1 pill, 3x a day. For the past 2 weeks I upped the dosage and have been taking 2 pills, 3x a day]. It takes 6 weeks to see results, coupled with proper nutrition and exercise. Anyone try it before? It's a completely natural product without any stimulants in it and is made from seaweed. I've heard great things about it but would like to know if any of you here have tried it.

 

Btw, by consuming 2,000 cals/day would I lose weight if I continue to be active 4-5x a week?

 

Thank you to any comments/feedback in advance.. and thank you if you've read this far, you are the best!~ lol.

Your breakfast is noo good for someone who works out as hard as you, More carbs and protein and you snack should be a protein source instead of the fruit and other sugars. Add another snack of about 200-300 cals. 60% protein 20% carb. and some fiber.I hope you not thinking of shedding weight at 107 lbs? skinny or skinny fat is not a good look.Remember muscle weighs alot and if you just look at the scale numbers you may be shedding muscle ...A toned 120 lb woman will look alot better than a 106 lb skinny person.Eat at your maint. calories or slightly more and keep up with your workouts and add more weight training...muscles and a toned body needs fuel [food]....good luck !

[electric_sheep]

I'll have to side with the poster that thinks all this sounds a little obsessive. Considering you seem to be in great shape, eat healthy, and exercise regularly, do you think you require this level of management? I'd think you would have gone on auto-pilot by now.

 

Anyway, only you can know what's right for you, but you may want to consider a cost/benefit analysis. That is, ask yourself if the presumed benefits of this level of control match the presumed rewards.

 

I consider myself to be very interested in health and nutrition, but I also enjoy food. That is, I balance the ideas of health and nutrition with social and taste concerns, and sometimes that means I end up eating cheap Chinese food or a cheese danish. And, I know I don't have it within me to calorie count on a daily basis, for the rest of my life. I might could do that for a few months if I was dieting, but that's about it. Or, maybe if I was a professional body builder, a model, or Brad Pitt preparing to star in Troy. But, don't listen to me, you have to decide these things for yourself.