Is this a healthy day's food/exercise?!
Question: Is this a healthy day's food/exercise?
6 A.M.
3/4 c. skim milk
1/2 c. strawberries
(Smoothie)
8 A.M.
1 egg
3 whites
3 tbsp partly skim shredded mozza
12 P.M.
2 slices whole grain bread
1 tsp mayo
2 tsp mustard
1 slice Oscar Meyer cooked ham
2 P.M.
"Pure Protein" chocolate protein bar
5 P.M.
4 oz Chicken Breast (baked in a little olive oil with spices in it)
8 P.M. (After a theatre school meeting and before singing lessons)
6" Ham sub from subway, no cheese, light mayo, and a little sweet onion sauce.
All the veggies except hot peppers and tomatoes
I'm gonna go work out on my exercise bike for 15 minutes, and then do 20-30 minutes on EA active (probably burn around 250 calories all together)
Totals: 1200 Calories:: 32g Fat :: 124g Carbs (15g fiber, 30g sugar)::108g Protein
Answers:
A 14 year old girl need's to be consuming more than 1,200 per day (even for weightloss) ..
You need those extra calories/ energy for growth, you're still developeing (internally and externally- hormone's, tissues, heart tissue, organs, height, menstral cycles, etc)
Aim for atleast 1,500 calorie's per day - 1,600 calories per day (average girl you're age should be consuming 2,100- 2,400 calories per day)
DO NOT CALORIE COUNT THOUGH, JUST FOCUS ON CHOOSING HEALTHY FOOD'S THROUGHOUT THE DAY AND GETTING IN ATLEAST 20 MINUTES OF PHYSICAL ACTIVITY/ EXERCIZE (even walking!)
You're lacking in essential nutrient's/ foodgroups as well such as: calcium/ dairy, fruit's/ vegetables and healthy fats.
Try this ideal..
Breakfast:
- 2 Egg white and 1 egg omelette (or scrambled) in TSP olive oil
- Choice of: 1/3 Cup partly skim shredded cheese in egg's, 1/4 cup light feta- goat's cheese in egg's, 2 Light Laughing Cow Wedges in egg's or 1/3 cup 1% cottage cheese or lowfat ricotta in egg's
- 1/2 Cup diced vegetables in egg's or 1/4 cup tomato sauce (eg: diced pepper's/ onion/ spinach/ broccoli/ tomatos/ etc)
- Consume with 3-4 turkey sasuages/ chicken sasuages/ turkey bacon/ chicken bacon or vegetarian sasuages/ bacon OR slice of wholewheat toast with 2TSP margerine (or TBSP hummus/ no added sugar jam/ vegemite/ etc)
Snack:
- 3/4 Cup mixed frozen berrie's (or fresh)
- Cup of skim milk (250mL)
Lunch:
- 2 Slices 100% wholewheat bread (or large wholewheat wrap/ wholewheat english muffins/ wholewheat crumpets/ 2 wholegrain waffles/ wholewheat 6' bun or 6' wholewheat pita)
- 4 Slices cooked ham (or deli sliced turkey/ chicken/ roast beef)
- TBSP honey mustard/ dijon mustard/ mustard/ hummus/ bbq sauce/ light creamy salad dressing/ vinagrette or ketchup
- Sliced vegetable toppings inside sandwhich (eg: tomato/ onion/ peppers/ lettuce/ cucomber/ olives/ etc)
- Consume with 1/2 cup lowfat plain greek- natural yoghurt
Snack:
- 1/2 Cup crunchy vegetables with 1/4 cup hummus or 1/4 cup 1% cottage cheese
Dinner:
- 4-5oz Skinless chicken breast (or 4oz steak, pork tenderlion, solvaki- pork/ chicken/ beef kabob, prawns, turkey breast or salmon)
- 1/2 Cup brown or long grain rice, couscous, quinoa or small baked yam/ potato
- 3/4 Cup steamed vegetables or side salad with TBSP light dressing/ vinagrette
Snack:
- Apple/ banana with 2TBSP natural peanut butter
OR
- 1/4 Cup nuts/ seeds with 1/4 cup dried fruit and 1/2 cup pretzels or wholegrain cereal (trail mix)
Too few calories, it will start to slow your metabolism down and too much protein for someone your age and size, I would knock it down to about 70 grams/day. Also, you are too obsessed about it. Just stay active and make wise food decisions and you are set to go
about a third too few calories, not enough fruit and veg and a junk sweet bar. Not ideal.
time to be less obsessed with food intake too, this is not normal.