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