- This topic has 4 replies, 2 voices, and was last updated 11 years, 2 months ago by
.
- Posts
I am finding it hard to eat all the food suggested on my menu planner. I have been cutting just about everything in half in order to stick with the six meals a day but keeping with the food ratio suggested. I would really like to know if this is acceptable.
Hi, Nancy. Half might be a little much to cut back for everything, but if you don’t eat as little as you may have on a restrictive diet, it may be OK – just be sure to get at least 5 total daily servings of fruits+vegetables, and at least 3 total daily servings of high-calcium foods or beverages. If you have time, it would be great if you could post here what you do end up eating each day (i.e., copy and paste a sample day from your menu, then add notes regarding what you don’t eat from it). I will run some calculations.
By the way, what is your physical activity level?Below I’ve listed one of my diet journals. I still had a hard time eating all of this food.
BREAKFAST: 1 slice GF 7-grain bread, 1 t. Earth Balance spread, 1/2 kiwi, 9 strawberries, decaf with 1T half & half, 2 oz. un-cured organic ham. (another breakfast I prefer is 1/2 cup GF oatmeal with flax, 4 oz. coconut milk, 1/2 kiwi or peach, 1 cup coconut water).
AM SNACK: 1 t. coconut sugar, 1/2 cup organic vegetarian chili, 1 medium peach.
LUNCH: 1 slice GF bread, 2 oz. tuna, 1 t. Earth Balance spread, 5 olives, carrots, pea pods, decaf with 1T half and half.
AFTERNOON SNACK: 1 t. honey, 1/2 veggie burger, carrots.
DINNER: Baked cod, corn on cob, 1/4 avocado, mashed yams.
PM SNACK: 5 walnuts
EXERCISE: 25 minute brisk walk
DAILY STEPS: 6000 to 10,000
WATER: 64 oz.
Hi, Nancy. In analyzing your foods, I noticed a few portion sizes that weren’t listed: carrots, pea pods, and mashed yams. To run the analysis,
I assumed 1 cup of each. As such, the total amount is borderline, but if you find this comfortable and are physically active, that’s fine. There is a chance you may hit a plateau, but if you can modify your physical activity when this happens, you may likely work past it.
Note that you don’t appear to be getting enough calcium and a certain B-vitamin (riboflavin), both of which are found in dairy products. Since you do eat so little, I would suggest maximizing the nutritional value of your foods – for example, cheese instead of a buttery spread like Earth Balance, fortified vegetal milk (i.e. coconut, hazelnut, almond) instead of half-and-half, etc.
- You must be logged in to reply to this topic.