Re: Too few calories=weight gain?
While unsweetened original style Cheerios or puffed rice is better than a lot of cereals, such cereals are still fast digesting carbohydrates. Bananas are a whole fruit, but one which is relatively fast digesting compared to others like apples, oranges, and berries. And juice concentrates sugar and calories while having much less fiber than the whole fruit, making for more fast digesting carbohydrates.
Basically the cereal + banana + juice meals are almost like sugar shots, so that might not be good for blood sugar. The juice may account for a lot of calories that he may not notice that he is consuming. It may be healthier to use plain oatmeal for the cereal, vary the whole fruits, omit the juice, and add some non-carbohydrate food as well (e.g. egg, nuts, nut butter).
The supper which is not described might also have more calories than he thinks it does.
As far as walking for exercise goes, an approximation of the number of calories burned would be to take his weight, multiply by 2/3, and multiply by number of miles walked. Running is similar, except that you cover many more miles and thus burn many more calories within a given time period compared to walking.
Last edited by tjlhb; 09-12-2009 at 08:07 PM.