  |
|
COACH_TANYA
9/8/08 1:50 P
|
|
|
|
Fruits and veggies a nutrient dense but lower calorie and provide roughage that fills you up. When you drink water with it to fill you up as well then you have little room for the more nutrient dense/protein foods which seem to me lacking a bit on both your radar screens.
Low fat/fat free dairy like milk, yogurt, cottage cheese, cheese are important for teen age girls at EVERY meal in one form or another. Maybe it is cheese on a slice of pizza that you have with a piece of fruit and some pretzels. Or maybe it is a glass of chocolate milk but that is nutrient dense in many nutrients and not just a few like the apple and pretzels alone.
Lean meats like turkey breast, lean ham, lean roast beef, Peanut Butter and even a handful of nuts are very nutrient dense and important protein source. Use 2 tablespoons of Peanut Butter with your apple and a glass of milk and you have a much more complete lunch then just the apple and pretzels alone. Wrap some turkey and ham and a slice of cheese with lettuce and spicy mustard in a soft burrito shell and make yourself a healthy nutrient dense wrap sandwich. Add the apple and the milk and you hit a home run.
Hope that helps.
Coach Tanya
|
|
ST.JOESGIRL
9/5/08 11:16 P
|
|
|
|
yeah i do the same.
so you want to base eating on calories, not the volume of the food?
|
|
NESSABESSA3842
9/5/08 7:53 P
|
|
|
|
wow i just realized that i definetly do that!
I am very "restricting minded" and eat a lot of low density foods which explains why its so hard for me to reach 1800.
but how do i know what/ how can i tell what is calorically/nutritionally dense??
and how much of it should i aim for??
|
|
COACH_TANYA
9/5/08 11:29 A
|
|
|
|
There is no "bad" just those things you need to choose more or less often. If you are having trouble meeting your nutrient needs then you need more calorically/nutritionally dense foods. Things like dried fruits or nuts/seeds. They provide the same nutrients as a piece of fresh fruit or egg whites but in a more calorie dense package. If you are over shooting your calorie needs then you need a less calorie dense/nutrient dense choice. So you might stop drinking whole milk cheese and switch to low fat cheese or limit Peanut Butter in favor of spreadable fruit spread on your toast. Does that make sense.
Nuts and a hard boiled egg white will provide great nutrients and protein but the calories will be slightly different because of the fat content. People who are "restricting minded" select lots of low calorie items to make it look like they are eating a lot but have learned how to "eat a lot" for only a few hundred calories. If health, eating at the right nutrition level and being healthy is a focus - then those old mind sets have to be broken and the idea that you are "eating alot" has to be based on calorie and nutrient intake and not on the volume of foods that you perceive you are eating because many times the perception is off and distorted just like one's view of their body.
Coach Tanya
|
|
ST.JOESGIRL
9/4/08 5:22 P
|
|
|
|
i thought calorie dense foods were bad?
can you tell me any calorie dense foods?
thanks!
|
|
COACH_TANYA
9/4/08 12:58 P
|
|
|
|
Work to make your breakfast more calorie dense and limit fruits and veggies in favor of dairy and meats, beans, seeds/nuts to help increase.
You need to get your calorie intake consistently and if you don't get them earlier in the day then yes you have to get them later in the evening. nuts are high cal and not so much bulk so a handful a couple times a day is likely all you need. My guess is that you are selecting too many low calorie foods and not making nutrient dense choices so you feel full (which is from a restricting mentality) but not with adequate nutrient/calorie intake.
Coach Tanya
|
|
ST.JOESGIRL
9/3/08 10:39 P
|
|
|
|
since ive started to play field hockey ive been trying to eat more but it seems i rarely eat 1,800 calroies and if i do its because i graze at night to get my calories.
if i dont have my daily recommended calories, what should i do? make myself eat stuff?
my stomach feels like it gets bigger too.
like im bloating and i dont know why.
HELP?!
|
|
