Author: Sorting Last Post on Top ↓ Message:
DARLEENJKELLY's Photo DARLEENJKELLY Posts: 10
8/7/11 12:38 P

My SparkPage
Send Private Message
Reply
I'm glad some find this helpful. My worst problem is sticking to my portions. Some people told me that they have a hard time getting them all - I don't have that problem. I really struggle with trying to not go over 3 starch servings a day...I also will struggle giving up things like peanut butter when I am at my 10 lbs to go goal. Almonds are ok, but the fat content is too high for 1 item when I'm so close to my goal.



 current weight: 123.6 
 
123.6
120.7
117.8
114.9
112
YICHE12's Photo YICHE12 SparkPoints: (168,589)
Fitness Minutes: (144,632)
Posts: 27,937
8/7/11 8:35 A

Community Team Member

My SparkPage
Send Private Message
Reply
emoticon . Great information!

Lise - GMT (+4 hours Eastern Time )
Co-Leader - Calling All Canadians Team
Leader - Facial Exercising Team
Co-Leader - Hypothyroids...Join Together
Co-Leader - Spark Francophone
Co-leader - SP Class of April 26-May 2, 2009


 
168,589 SparkPoints
ABHILAASHA Posts: 16
8/7/11 6:49 A

My SparkPage
Reply
Thanks sharing this great info! I will try to follow these suggestions in my meal plan.

 Pounds lost: 13.0 
 
0
16.5
33
49.5
66
LIVINHEALTHY9's Photo LIVINHEALTHY9 SparkPoints: (181,635)
Fitness Minutes: (141,707)
Posts: 11,813
8/6/11 9:50 P

Community Team Member

My SparkPage
Send Private Message
Reply
Thanks!

Jackie
Northern Ky.


"No one is useless in this world who lightens the burdens of another."
-Charles Dickens (1812-1870)

"Most people don't change until the pain of staying the same is greater than the pain of changing."



 August Minutes: 69
 
0
312.5
625
937.5
1250
PIXIEFLOWER1's Photo PIXIEFLOWER1 Posts: 466
8/6/11 9:28 P

My SparkPage
Send Private Message
Reply
Thank you for sharing.

Worry is the interest paid on trouble before it falls due.

You will keep in perfect peace all who trust in you, whose thoughts are fixed on you!
Isaiah 26:3

We need a Saviour because we are sinners...
And the wages of sin is death.

Thanks be unto God for his unspeakable gift:
Jesus Christ, the only begotten Son of God
is the object of our faith; the only faith
that saves is faith in Him.

Show me the path where I should walk, O Lord; point o


 current weight: 125.0 
 
135
127.5
120
112.5
105
LAINYC's Photo LAINYC Posts: 7,284
8/6/11 1:23 P

My SparkPage
Send Private Message
Reply
emoticon

WANT2FEELPRETTY's Photo WANT2FEELPRETTY Posts: 1,170
8/6/11 1:18 P

My SparkPage
Send Private Message
Reply
I think we can all relate to adding that 1/2 inch. Every little bit helps. Thanks for sharing your list. My nutritionist told me basically the same thing. She also told me protein! Protein is so important for building muscle. She wants me to have protein, besides at meals, but also as snacks. So protein shakes, bars, or a pack of tuna, whatever. Unlimited protein is what was suggested.

Good luck!

 current weight: 159.0 
 
171
160.75
150.5
140.25
130
JOYSNEWJOURNEY's Photo JOYSNEWJOURNEY Posts: 5,615
8/6/11 1:18 P

My SparkPage
Send Private Message
Reply
Thanks for the info. It looks really helpful.

Progress not perfection is the key to living every day to its fullest!!!
Time Zone EST


 Pounds lost: 15.5 
 
0
10
20
30
40
DARLEENJKELLY's Photo DARLEENJKELLY Posts: 10
8/6/11 11:02 A

My SparkPage
Send Private Message
Reply
Hey all! I'm new to this group and am glad to find something tailored to my height. I'm 5'2/1/2". Some have told me that 1/2 is wishful thinking. Meh!

I wanted to share this information with you all as I have found it really helpful and may lend some insight into how many calories we feel we should be eating.

A nutritionist friend who based an eating plan on my weight, height, health and activity level. I try to work out 3 times a week. I strive for 5 but it does not always happen. The meal plan consists of:

3 starches (in this plan they are 100 cal each: 1 slc of bread, 1/2 c grains, 1/2c oatmeal, 100 cal snack packs - though only use 2x a week max, 1/2 med. size yam, 1/2 c beans is considered starch)

3 veg servings (1 c raw, 1/2 c cooked. Leafy greens, esp. raw, first cup = 1 veg, more is free)

2.5 protein servings (1 = 4 oz fish, chicken/turkey breast, 3 oz pork, chicken legs/thighs, 1/3 beans, 1-2 tbsp nut butter, 8 egg whites or 2 eggs)

2 serving fat (1 = 1/4 avocado, 1 tbsp nut butter, 12 almonds/walnuts, 1tbsp healthy oils, mayo, dressing - 15 cal or less).

2 dairy (1 = 1 c fortified milk beverage - sugar free/unsweetened, milk, 1 oz cheese, 1/2 c cottage cheese, 2x 35 cal yogurts - sugar free, or 1/2-1/3 c plain unsweetened yogurt/greek)

2 fruit (about 60 - 80 cal)

As there is some overlap, watch your portions and frequency. For example, yogurt and cheese are good protein sources but you aren't going to eat 5 servings a day to meet your protein and dairy needs. If using for protein, count your first dairy as a healthy protein.

Condiments are extra (salad dressings, ketchup, bbq sauce, dips, etc.) for those that have sugar and/or fat, like ketchup, you can have up to 3 a day.

When you hit your 10 lbs or less to your goal, you have to omit the condiments or choose options that have less fat and sugar. Like balsamic vinegar instead of calorie wise salad dressings. Never choose fat free options with dressings and milk. You need some healthy fats.

The reason I share this is because I too fought with myself as to what my best option to eat when I was hungry. The above plan is about 1200-1300 cal or so, but I don't fret over how much I'm getting. I listen to my body. If I feel hungry, I'll eat. The difference is, knowing what kind of groups my food is coming from will guide me ensure I choose healthy options. If I am hungry, I was told to choose veg or fruit or small amount of protein or fat (like an apple and nut butter) rather than a starchy item with the same calories. Spread your portions throughout the day. I found that you can spread your starches, veg and protein between 3 meals. Maintain fruit and diary for your snacks, or if you eat 4 times a day, put your first fruit and dairy with your breakfast meal. I find if I'm hungry in the morning between breakfast and lunch, I have 6 almonds or so. If I want to eat a few more, I don't fret over it. Only worry if they're covered in chocolate!!!

I thought I would share with those as many of you will likely benefit from this if you think it suits your eating habits. It also helped me write it out!!!



Edited by: DARLEENJKELLY at: 8/6/2011 (11:05)
 current weight: 123.6 
 
123.6
120.7
117.8
114.9
112
Page: 1 of (1)  

Report Innappropriate Post

Other 5' 3" and Under General Team Discussion Forum Posts

Topics: Last Post:
Not like it used to be 4/7/2014 12:22:39 PM
Kansas City North anyone ? 8/28/2013 9:20:10 PM
Hey, I'm curious....your height & shoe size?? 3/24/2014 11:10:33 AM
Spin points? What did you get today? 4/2/2014 7:23:22 PM
What Colors Did You Eat Today? 3/11/2014 12:16:13 PM

Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x936x43398017

Review our Community Guidelines