Choose My Plate
Thursday, July 18, 2013
So far I've been doing my 1,400 calorie diet for 11 days. I've actually been having trouble eating that much food. I get to the end of the day and I still have 1,000 calories left to eat. I find that my natural tendency is to eat very little so this diet has been very counterintuitive and challenging for me. Still, I want to give it a chance, so I am forcing the food down.
Now I am ready to start focusing on the composition of my diet in addition to just adding up the calories. My doctor recommended http://choosemyplate.gov/ for more information about what I should be eating. I'm using this and the Spark People ranges for carbs, fat, and protein to tweak my diet as best I can.
The recommendations for my age and gender are: 2 1/2 cups vegetables per day, and 1 1/2 cups fruit per day. (I'm focusing on fruit and veg and ignoring grain and dairy because I already consume more than enough grain and dairy on a daily basis).
I also learned that leafy vegetables like collards and kale only count half as much, so 1 cup = 1/2 cup towards your daily total. So to get my veg in, I'm having 1 cup kale in a smoothie with breakfast, and 2 cups frozen veggies with dinner.
To get my fruit in, I'm having 1/2 cup fresh berries with breakfast, and a whole piece of fruit (apple, peach, or pear) with dinner.
It's really not that hard to get in the recommended amounts when you think about it.