I wanted to go ahead and post what a typical days worth of food is for me. Usually when I tell people I have started eating healthy and I lost about 10 lbs doing so, the first thing they ask is, "Well what did you eat?" So here is a general idea of what I have throughout a normal day:
Breakfast: 570 calories
Oatmeal – with 2 tablespoons of pineapple and 1/4 cup of 1% milk, 1/2 teaspoon of cinnamon
Smoothie - 1 cup OJ; 1/2 cup 1% milk; 1 medium banana; 1/3 serving cherries, strawberies, peaches.
Lunch: 480 calories
Sandwich – 1 slice ham, 1 slice low sodium mozzerella cheese, 2 slices whole wheat bread
1 Serving Almonds
Dinner: 300 to 350 calories
NoName Salmon
1+ serving Broccoli
1+ serving corn or peppers
12 oz 1% Milk
Snacks: ~300 calories
Any fruits or veggies, extra glass of milk.
If I can find some good grapes or oranges at the store I will also have those throughout the day. I’ll aslo swap out the salmon for another type of fish (tilapia or cod usually) or chicken breast on occasion. I track everything in a daily journal that I also posted for every to use for free.
Alot of people will want more variety than what I usually have. It should work out fine for them as long as they swap out or add items that are healthy for them. Creating tolerances such as ‘less than 2400g of sodium per day‘ should help to keep the foods you eat healthy.
Something that has helped me to try and choose what to eat has been a book by Dr. Oz and Dr. Roizen called You Staying Young.
I also made an earlier post detailing the plan that worked for me when trying to lose a few pounds.
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You are eatting next to no fruit or vegetables & probably under 1000 caloties a day. Not healthy. Do not keep this up or you will pay for it. You may end up skinny but you will be vitamin deficient in many areas. Don’t even get me going on not nearly enough fiber a day. Yikes!
Actually I’m getting about 1600 calories average a day. Assuming that I’m recording everything exactly, which I know I’m not. I’m probably a bit low since I’ve stopped losing weight and I’ve been holding steady at around 136 lbs.
I’m also eating an average of at least 24g of fiber per day. I don’t show the numbers for this on my blog but I do record it in an excel sheet.
Here is a sample of a weekly average: http://blog.calorie-help.com/2009/04/14/week-10-nutrition-goal/
I agree that under 1000 calories a day would be very unhealthy!
Edit: I should also mention that my serving sizes may be off. When I measure ingrediants for things I’m really guessing. For example I watched how much OJ/Milk went into my smoothie this morning and I noticed it was 1.5 cups of liquid.
Hi, I would like to know if you eat this everyday and what is your average weight loss for the week. I weigh 221 lbs and I really need to loose weight. I want to be 115 lbs so I need to lose 106 lbs. I’ve tried a lot of things and this seem to be very affordable for me to do. I also take fish oil, women’s multi-vitamin, iron,zinc and d-3 daily. I use my ab lounge daily and i really need to start walking daily at least an hour. What is your advice on this?
Most days during the week that is what I’ll have to eat. Every morning, except on the weekends sometimes, I’ll have that same breakfast. During the week I’ll always have that lunch. Sometimes I vary my dinner and have chicken or another type of fish instead of salmon. The main things I try and watch are my fat, saturated fat, sodium and calorie intake.
With me, if I keep my calories around 1650 per day average I maintain my weight. When I was getting an average of about 1400 calories per day I was losing a little over a pound a week. Eating fresh or frozen veggies seems to be a good way to feel full without getting too many calories too.
One big thing that helps me out is to keep track of what I’m eating and setting goals for myself: http://blog.calorie-help.com/2009/05/01/weight-loss-whats-worked-for-me/ I’ll post the excel sheet that I use so that you can get an idea of how I track things!
I would absolutely check with your doctor first before trying out what I’m doing. I’m not a nutritionist or a doctor myself and what I’m doing may not be right for you.
Let me know how it works out for you!
Hi, I would also like to know if what I’m eating everyday is good. For breakfast I usually eat a regular bowl of Rice Krispies or Corn Chex with whole milk. I know I should change to 1% or 2% though. For lunch I usually eat a sandwich with turkey and american cheese. And for dinner I eat chicken, salmon, and sometimes pork. I don’t drink milk at all except with cereal; I always drink water with everything. And then almost everyday I jog a few miles on my treadmill. I also do odds and ends things like mow the lawn and I clean for my job. I think I’m exercising good but I don’t know for sure about my diet. Is it an ok diet, or do I have to change something? Thanks
The creals don’t look to bad as far as nutritional info goes. The only thing you might want to watch for with them is if they have high fructose corn syrup (HFCS). It depends on how strict you want to monitor your diet. Some people say HFCS is the devil and others say it’s all ok. If they fixed the issues with mercury in HFCS it may be ok if you dont have too much.
I would say cut back to 1% milk if you can. How I did that was to first cut down to 2% and then after I was used to that I cut back to 1%. Sometimes it helps to take things in steps rather than cold turkey!
Another thing you may want to look at is a low fat, low sodium cheese and a whole grain bread.