Monday, September 5, 2011

What's missing from my diet?

I'm 5'5 and 113
Here's what I ate today:
2 scrambled eggs on Thomas multigrain muffin
Omelette with Salmon, garlic, black beans and tomatoes
1 Mousse temptation
2 toasts with cottage cheese and sunflower seeds on top
3 sticks of gum
Jam on Thomas Multigrain Muffin
7 almonds
Green Tea
Water

I calculated it and it only comes out to 730 calories. It's wayyy too low. What else can I eat in a regular day to help bring up the calories?

Thanks sooo much ahead !!

Answer on What's missing from my diet?

Well the first thing I notice is that you don't have any fruits. You should be aiming for 2-4 servings of fruit each day. A serving of fruit is one whole piece of fruit (apple, banana, orange), 16 grapes, 1 1/4c strawberries (whole), 3/4 c blueberries, blackberries, raspberries, 4oz fruit juice or 2T dried fruit, like raisins. Fruit provides tons of neccesary vitamins and is full of fiber to keep your heart healthy.

You do a great job of getting in healthy proteins though. Salmon, eggs, beans, and cottage cheese are all wonderful sources of protein. If I were you, I would try to add in at least one more serving of dairy though because it contains bone-building calcium, which is especially important at your age. Greek/regular yogurts, low fat milk, cheese, and cottage cheese are all good.

You are right, 730 calories is way too low. Your weight is already pretty low, so you really can't afford to lose anymore. You probably need at least 1800 calories just to maintain your weight, and even more if you are active or want to gain a few pounds. If you are finding it hard to fit in more calories, try adding some of these healthy foods to your diet:

-nuts and seeds
-natural nut butters (good on toast, sandwiches or fruit--I love to put peanut butter on apple slices or bananas!)
-avocados (healthy fats--add to sandwiches, on top of toast, or on salads)
-dried fruits (more calorie dense than fresh)
-olive oil
-lowfat milk/soymilk or 100% fruit juice to drink with meals instead of water
-add some shredded cheese to your eggs/omelettes
-have a whole grain bagel instead of one of the muffins (more calorie dense)

Hope that helped!