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what to eat and how much for 5-6 meals/day



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KNUCKLES145
KNUCKLES145's Photo Posts: 13,158
7/23/13 8:28 P

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If I have a snack of less than 200 calories, I might as well not have a snack. it doesn't do anything for me. I am one of those people who do best with 5 - 6 mini meals (or big snacks) each day. I have added a couple of "meals" to my SP nutrition tracker to help me with this. for "wakeup" I usually have a piece of fruit and a protein bar, for about 200 calories total. "breakfast" is usually greek yogurt with fresh berries for about 300 calories. "first lunch" is either a frozen meal with a side or fruit. "second lunch" is usually a HUGE green salad and piece for fruit both in the 300 calorie range. dinner is a frozen meal.

All the so called "secrets of success"will not work ... unless you do.




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WADINGMOOSE
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7/23/13 3:00 P

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I'm also similar to Kris - 3-400 calories for meals and 1-200 calories for snacks.

Some examples of snacks are apples and peanut butter, cottage cheese/cheese and fruit, etc. really, my snacks are almost always a fruit + protein of some kind, although today I had 1/4 can of tuna (mixed with celery, onions and hot sauce) on whole wheat crackers.

Meals are also heavily produce based. Tuna has become my friend for quick, easy lunches that I can take to work - try tuna salad wrapped in lettuce leaves instead of on bread, or drop a slice of bread and have it open faced.

Breakfast is usually a smoothie - milk + frozen fruit + yogurt/cottage cheese/protein powder. I was really surprised by the flavor that cottage cheese can give a smoothie - it tastes a bit like cheesecake.

And dinners are lean protein + veg and maybe rice/potatoes/pasta although we are trying to limit that. It's a habit that's hard to get out of. Last night we seared some tuna and had it with a mango salsa, broccoli and rice. It was really delicious and filling, but more often than not it'll be chicken or beef instead of fish.

It kind of sounds like I eat tuna all the time, which is funny because a year ago, I'd really only eat it as sushi.



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LEKSIPATSY
LEKSIPATSY's Photo Posts: 380
7/23/13 1:14 P

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Great advice from Kris.

I would add that having two sides of veggies with dinner helped me tremendously. Steamed asparagus, corn on the cob, tomatoes, summer squash, roasted/baked sweet potatoes...mmm. Also frozen veggies are easy/great for you too. I always have green beans in my freezer! All you have to do is take a handful out, put in a microwavable bowl with a lid and cook for a few minutes. (just be careful not to cook so long its mushy) You can toss them with sea salt and vinegar (for a salty treat!) or balsamic vinegar, or a tsp of butter melted over it or light/fat free mayo! The possibilities are endless.

My boss told me some of the best advice he has gotten: make anything you eat meaningful nutritionally - don't eat anything that does not have a purpose. (luckily dark chocolate has powerful antioxidants LOL).

Also, don't forget to reward yourself from time to time. If you love chocolate, get the dark dark chocolate and have a 1/4 - 1/2 serving if you have extra room and feel you deserve it.

Reward yourself with non-food rewards too!

Good snacks:
- plums & nectarines right now are in season - yum!
- Oranges, strawberries, cantelope
- 1/2 c. blueberries mixed with 1/2 cup greek yogurt or cottage cheese (lowfat) [The fat helps satiety- I do not eat fat free]
- 100 calorie popcorn bags
- wheat toast w/peanut or almond butter (all natural is best-no added sugar) Love this with 1/2 banana sliced on top! you can even sprinkle a tsp of chocolate chips for a treat!
- almonds
- greek yogurt w/almonds :)

Also, for lunch, they have these small flatbread things at the grocery store that are thin - those make for good sandwhiches.
One of my favorite home lunches is a Morningstar Spicy 'Chk'n' Pattie on top of a toasted Ezekiel sprouted grain peice of toast, with 1 tsp grey poupon mustard and an apple on the side. Usually I will have some 2% milk with that - yum.

I usually do 300-400 calories for breakfast, lunch and dinner, and broken up for snacks 200-300 calories per day, 1/2 in the morning, 1/2 on the way home from work.



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SLIMMERKIWI
SLIMMERKIWI's Photo SparkPoints: (121,005)
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7/23/13 7:23 A



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SP gives a range rather than just a generalized number. What range has SP set for you? I think at your weight, it is possible that 1550 cal's might not be enough.

Sometimes it takes a bit of playing around to find what works best for you. I am a firm believer in weighing all of your food for increased accuracy and entering it all into the Nutrition Tracker. That actually helped to keep me on track and focused, which in turn allowed me to lose the weight after having been overweight for about 30 years. Some people work best on 3 meals a day - no snacks. I find that 3 meals, plus (mostly) 3-4 snacks works best for me, but sometimes manage on 2 snacks.

Make sure that you get a good amount of lean protein with each meal - that will help to keep you full, as does fats, but the protein is roughly half the calories per gram, than fat. Eliminating processed carbs (white flour, sugar, cakes, biscuits, sweets, sodas, etc.) will help you considerably because those foods are generally nutrition poor but calorie high.

Make fruits and veges your best friends. I always have fruit for the bulk of my snacks, but I learned to NOT have a whole fruit at a time. Instead I will have 1/4 or 1/3 of an apple or pear, or 1/2 banana. Sometimes I have some low fat good quality yoghurt as well, but only 4-5 spoons of it. My breakfast is mostly Rolled Oats with some Baker's Bran (flakes, not cereal), and 1/2 banana, plus 1/2 cup low fat soy milk which includes for my cup of tea as well. I find that far more filling than other quality cereals, but my sister finds it in reverse. Sometimes I have 2 slices quality whole-grain bread (toast) with mashed banana and cinnamon, yoghurt and cuppa, and altho' the calories are often more, it doesn't fill me for as long as the lower calorie Rolled Oats.

I generally work on around 300 calories for breakfast, 3-400 calories for lunch, about 450 for dinner, and the rest are snacks, and that is for a 1550-1600 calorie diet - on maintenance.

Make sure that you gradually reduce down to the calorie range, because otherwise you could end up suffering with light-headedness, nausea and could even end up getting woken in the middle of the night with it, as well as genuine and severe hunger pains. I learned my lesson, and went back up and gradually dropped down on 50 calorie increments, giving my body a chance to get used to the changes, and I only had to drop from 1650-1850 cal's down to 1400 (my dietitian gave me no range!)

I am wishing you well for your journey - I am sure that you will find many benefits. My cholesterol levels had been high for a lot of years, even tho' I always ate a really healthy diet, and was on meds for it, and my HbA1c put me in the borderline pre-diabetic range. When I was almost at my goal weight my bloods all came back perfectly normal. The only change for me was losing the weight!

Good luck,
Kris

Edited by: SLIMMERKIWI at: 7/23/2013 (07:26)
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LINDAANNB1
LINDAANNB1's Photo Posts: 437
7/23/13 6:49 A

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I have not been very successful with losing weight and I know what I have done is not working for me.
I was told I should try eating smaller meals and a couple of snacks each day.
I have a lot of weight to lose (150 lbs.) My calorie intake I am told should be around 1500 cals/day
I am looking for ideas and tips on how to break those cals up for the day, any suggestions ?




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