My diet....please look all! I need help from you - Diet & Nutrition Message Board

ItailanRDer · 09-30-2003, 08:12 AM

Hi, I am a 16 yro girl,148lbs at (just shy of) 5'5. My parents are concerned with the weigh I eat since I have lost 7 lbs since mid August. Im am Athletic and not a thin built girl but I still could lose some more. My day consists of going to school(2 bulidings,4 floors in each) Soccer practice for 1 1/2 hours then I come home and ride my horse. On days that I dont have soccer I do 30 min fat burning yoga video.
Heres what I eat....

Breakfast: 1/2 cup Natural Oatmeal w/ some cinnamon> 170 cal

Lunch> Salad n vegis w/ very liitle lite dressing and a fruit or carrots w/ water> 150 cal?

Snack before soccer: 1 rice cake>45 cal
Or before a game

retzel sticks>100 cal

Snack before dinner(not always):Vegi soup in a can>180 cal

Dinner>grilled vegi's(Brocali,peppers, onions) in PAM w/ 3 oz of chicken and soy sauce, fruit(peach or orange or both)> 250 cal

Snack: sugar free ice pop>45 cal Also I may snack on some baby carrots>50 cal And If I am still hungry I might have some more oatmeal>170 cal

I usually pick at some things(like some cereal i'll grab a small hanful and munch on it or rip off a piece of lite bread and eat that) So I add like 100-200 more cals to what I eat

Is this OK? I have been getting the worst cravings for like candy or something sweet lately....I haven't seen much weight loss yet I just want to make sure I'm not in starvation mode........please help my parents are really getting upset and its driving me insane!!

Deep_in_Thought · 09-30-2003, 12:39 PM

ItalianRDer,

The most important thing that I see missing from your diet is PROTEIN. You need protein to help build and sustain muscle growth. I would recommend that you eat some protein before your soccer practices and yoga workouts.

In general, I think that you might need to increase your caloric intake. Trust me, you can probably afford to eat more than you're currently eating. It's good that you're eating fruits and vegetables...but increase the amount that you are consuming.

I think that your parents are probably justified in their concern. It really doesn't sound like you're eating enough to sustain your lifestyle.

Do you also take a vitamin supplement of any kind? I feel that's also important.

What is your goal weight? Would you say that your body is composed of more muscle or more fat? Thinness shouldn't be your only goal. You need to be strong and healthy, too.

Just concerned...

Colleen

[This message has been edited by Deep_in_Thought (edited 09-30-2003).]

Deep_in_Thought · 09-30-2003, 12:56 PM

ItalianRDer,
The most important thing that I see missing from your diet is PROTEIN. You need protein to help build and sustain muscle growth. I would recommend that you eat some protein before your soccer practices and yoga workouts.

In general, I think that you might need to increase your caloric intake. Trust me, you can probably afford to eat more than you're currently eating. It's good that you're eating fruits and vegetables...but increase the amount that you are consuming.

I think that your parents are probably justified in their concern. It really doesn't sound like you're eating enough to sustain your lifestyle.

Do you also take a vitamin supplement of any kind? I feel that's also important.

What is your goal weight? Would you say that your body is composed of more muscle or more fat? Thinness shouldn't be your only goal. You need to be strong and healthy, too.

Just concerned...
Colleen

[This message has been edited by Deep_in_Thought (edited 09-30-2003).]

Snowkitten · 09-30-2003, 02:45 PM

Quote:

Originally posted by ItailanRDer:
Hi, I am a 16 yro girl,148lbs at (just shy of) 5'5. My parents are concerned with the weigh I eat since I have lost 7 lbs since mid August. Im am Athletic and not a thin built girl but I still could lose some more. My day consists of going to school(2 bulidings,4 floors in each) Soccer practice for 1 1/2 hours then I come home and ride my horse. On days that I dont have soccer I do 30 min fat burning yoga video.
Heres what I eat....

Breakfast: 1/2 cup Natural Oatmeal w/ some cinnamon> 170 cal

Lunch> Salad n vegis w/ very liitle lite dressing and a fruit or carrots w/ water> 150 cal?

Snack before soccer: 1 rice cake>45 cal
Or before a game retzel sticks>100 cal

Snack before dinner(not always):Vegi soup in a can>180 cal

Dinner>grilled vegi's(Brocali,peppers, onions) in PAM w/ 3 oz of chicken and soy sauce, fruit(peach or orange or both)> 250 cal

Snack: sugar free ice pop>45 cal Also I may snack on some baby carrots>50 cal And If I am still hungry I might have some more oatmeal>170 cal

I usually pick at some things(like some cereal i'll grab a small hanful and munch on it or rip off a piece of lite bread and eat that) So I add like 100-200 more cals to what I eat

Is this OK? I have been getting the worst cravings for like candy or something sweet lately....I haven't seen much weight loss yet I just want to make sure I'm not in starvation mode........please help my parents are really getting upset and its driving me insane!!

I agree with Deepinthought. You should really up your protein intake since you have a pretty active lifestyle. Try to substitute the rice cakes or pretzels for some low-fat cottage cheese, yogurt, or nuts. Also try not to snack on white bread or sugar filled cereal. Try whole wheat bread, or a cereal with less sugar like regular cheerios. But I'd still recommend more protein. Even some deli meat, or fat free cheese rolled in your fingers wouldbe a good low cal snack.

Your should be eating 1480 calories...your weight mulitplied by 10 equals the amount of calories you need to loose weight. WTG on the exercise! Good Luck!

<3 Shannon

ItailanRDer · 09-30-2003, 06:08 PM

Hi, thanks everyone for your responses, the most i eat in one day is about 1400 cal, i do eat lite wheat bread and non-sugar cereals for snacks(if i eat them at all during the day) My body is pretty muscular already since i have been active all my life but i still have some fat on my legs,butt and stomache. I take multi vitamin pills everyday. My goal wieght is about 130-135....how many calories should I eat? Thanks!