COACH_DENISE
2/17/08 8:54 P
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With the goals that you have set up for yourself, your calorie goal range is 1800 - 2150 each day. You are correct that if you don't enough, you can get the opposite effect and end up storing more fat and starve your body of calories (energy) and nutrients and slow your metabolism. Your body is growing and developing, so you need to make sure you are eating high nutrient foods and meeting your calorie goals. It doesn't sound like you have eaten that much for the day, let alone you haven't received enough nutrients.
The key is to eat smaller meals and snacks more frequently. This gets the metabolism working most efficiently, gets the calories and most importantly the nutrients in and after about a week, you start to feel hunger pangs every few hours.
I would recommend that you track your foods for a week to see where you stand with your calories and nutrients so you can adjust them to healthy levels.
The best thing for you to do:
1) Begin eating 6 small meals/snacks each day each consisting of 300-350 calories.
2) Focus on nutrition at each meal/snack - whole grains, fruits, veggies, low fat dairy, lean meats/nuts/beans.
3) Make sure each meal and snack is a healthy balance of protein sources (lean meats/beans/nuts and low fat dairy) and carbohydrates (fruits, veggies and whole grains).
4) Save the "junk" like fried foods and sweets like soda, pies, cakes, cookies, candy and cake for the special occasions of life.
5) Make sure you are active daily for at least 30 minutes if possible and include strength training several times a week to tone and shape your body.
This plan will allow you to have the nutrients you need for growth and development and will help you have energy for life, will improve your outlook on things and will help your find your bodies best weight and shape.
You may have seen these articles already, but I will post them here just in case you haven't:
A Teen's Guide to Nutrition & Healthy Eating
A Teen's Guide to Fitness & Exercise
A Teen's Guide to Weight and Body Confidence
The Portion Distortion Guide
And if you need help increasing your calories: Calorie Boosting Tips
Hope this helps!
Coach Denise
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