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ZENRYAKU SparkPoints: (64,829)
Fitness Minutes: (52,227)
Posts: 1,131
3/15/13 7:17 P

I tracked my food for a couple of weeks to see which meals were what calories. Rather than change the recipe, I have been eating smaller portions of the calorific dense foods. I found that I was making a meal that was for 4 people, and eating a 1/3 to 1/2 of it. So just becoming aware of portion sizes helped me to get into the calorie range.

CHRISJOE97 SparkPoints: (245)
Fitness Minutes: (430)
Posts: 14
3/15/13 6:29 P

Thank you. Daily activities, none really. I'm a stay at home mom. My daily activities consist of household chores, some of the 5/6 minute videos I find here on SP and I make it a point to go for a mile walk everyday.

DIETITIANBECKY Posts: 26,614
3/15/13 5:54 P

It depends on your calorie range, work out schedule, daily activity demands, if you want planned snacks during the day, etc...here is an example:

breakfast: 300 calories
lunch: 400 calories
dinner: 500 dinners
2 snacks: each 100-150 calories

SP Registered Dietitian Nutritionist Becky

CHRISJOE97 SparkPoints: (245)
Fitness Minutes: (430)
Posts: 14
3/15/13 5:40 P

Thank. What would would you recommend for anount of calories at each meal?

DIETITIANBECKY Posts: 26,614
3/15/13 5:31 P

Go out to your dinner, check the menu/website ahead of time and select a healthy--yet fulfilling meal
Yes, you may be over your range for the day. Then for the next several days---eat at the lower end of your calorie range. Take the average for the 7 days and you will probably be within your calorie range.

In the future it can help to set a calorie amount for breakfast, lunch, dinner and snacks. Then you can plan ahead and know the number to be "around" for each meal and snack.

SP Dietitian Becky

Edited by: DIETITIANBECKY at: 3/15/2013 (17:31)
CHRISJOE97 SparkPoints: (245)
Fitness Minutes: (430)
Posts: 14
3/15/13 4:47 P

So I was going over my food tracker and I think I over did it at breakfast. I put in my lunch and am already at 1000 calories and I know for a sure I will be eating out tonight. Almost makes me want to NOT EAT DINNER!!! Can someone please help me out and give me a guideline as to what kind of combinations I should have at breakfast. Today was, scrambled egg w/cayenne pepper, yogurt w/almonds, slice of whole grain bread toasted w/tbsp PB and small banana. WOW, just typing that is making think it was a lil too much. I guess I was just thinking "ok, protein packed breakfast" because I knew I would be going on a 3 mile walk. Any help would be greatly appreciated. emoticon

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