What do you think about this food diary?

MissBabyJane

Hello, I'm 19 years old female. Weight-52kg/Height-165cm. I work out 4 to 5 times a week for 30 min with my elliptical trainer.
This is usually my daily food menu, what do you think about it? Would you change/add something?

Triscut - "Original" Cracker, 2 crackers 40
Egg - 1 Medium Hard Boiled, 1 whole 78
Cucumber - Peeled, raw, 100 g 12


Lunch
Homemade - Rice With Vegetables, 1 serving 223
Cucumber - Peeled, raw, 100 g 12

Dinner
Homemade - Chicken Soup, 1 serving 96
Homemade - Apple Yogurt , 1 serving 208 (Greek yogurt, Apple, Honey)
Fruits - Oranges, 200 g 94

Snacks
Quick Added Calories, 100 calories
Apple - Yellow - Golden Delicious, 1 apple 80
Fruits - Oranges, 100 g 47


Totals 1,044 147 11 37 256 66
Your Daily Goal 1,406 176 47 70 2,300 53
Remaining 362 29 36 33 2,044 -13
Calories Carbs Fat Protein Sodium Sugar
*You've earned 206 extra calories from exercise today

________________________________________


Breakfast
Triscut - "Original" Cracker, 1 crackers 20
Cucumber - Peeled, raw, 100 g 12
Homemade - 2 Eggs Scrambled, 2 eggs 140

Lunch
Pork - Fresh, loin, whole, cooked, roasted, 100 g 248
Bonduelle - 4 Seasons Mix, 250 g 95

Dinner
Quick Added Calories, 100 calories 100
Chobani - Strawberry Banana Greek Yogurt, 6 oz (170g) 150

Snacks
Quick Added Calories, 100 calories 100
Average - Tangerine, Small (56mm, 39g), 1.25 fruit 33
Fruits - Oranges, 100 g 47
Apple - Yellow - Golden Delicious, 1 apple 80


Totals 1,025 75 30 62 305 54
Your Daily Goal 1,406 176 47 70 2,300 53
Remaining 381 101 17 8 1,995 -1


This is how usually are going my days. I'm trying to be 50-51kg. Or maybe maintain... Do you think I should add something more? And please don't be rude, I know it's not the best thing to go under calories, that's why I'm looking for advices. I want to be average around 50-53 kg.

MissBabyJane

Bump, anyone please

tartansheep

I'd say eating a little more might be good for you, because your net should really be above 1200.

Zaria_Athena

I think you need more protein.

runningforicecream

My opinion:

You should increase your calories and try to add in more fat and protein.

MissBabyJane

Thank you, guys. Any suggestions how I can add more protein? And calories? Because I'm not hungry and I don't want to over eat, but it would be good to recommend food with high on calories but little quantity

Also, eating two apples a day - is this okay? Because I'm very close to my limit with carbs and I'm worried.

SezxyStef

I think you need more food in general.

Protien sources = meat, eggs, fish, seafood, milk, yogurt esp greek.

I choose nonfat greek yogurt and skim milk to save calories for later...egg whites + 1 whole egg

Being "hungry" is not a good indicator of nutrional needs.

For breakfast I eat bacon and eggs or 2 servings of cereal with skim milk and toast
Lunch is typically sandwich or leftovers
Dinner is a big serving of lean protien with veggies and a starch (sometimes)

Calories are easy to add...try icecream...or snickers.

MissBabyJane

Thank you. I eat low fat greek yogurt it's like 0.1%, do you think its healthy? Because everytime I try to find something about it, people say different things... one that it's good/ other that it's not even a yogurt etc.

benno1978

I'd say add another protein source to your breakfasts and maybe cut out the crackers if you're worried about your carbs total - could be another egg or meat or nuts

similarly for lunch you could add a protein source to your rice and veg

snacks - nuts are calorie dense have good fats and protein and they're tasty

here's some tips based on what my trainer recommended for me:


Breakfast consume about 30g of protein in the form of eggs, meats and nuts combined. Have this with broccoli or some other dark green vegetable source, spinach works well if you're not a morning person.

snacks need to be high in good fats like avocado, nuts or lean cuts of protein.

lunch try to prepare meals at the weekend, avoid carbohydrates at all costs at this time. stick to lots of vegetables and big protein sources like chicken, beef, fish etc

pre workout try to have something like a banana with a tablespoon of peanut butter, combining good complex carbs with good fats is excellent before training sessions.

ILiftHeavyAcrylics

I'd add more calories overall and a lot more protein.

jonnythan

Need more calories, more fat, and more protein. Try incorporating significant protein and fat sources at every meal.

ILiftHeavyAcrylics

Need more calories, more fat, and more protein. Try incorporating significant protein and fat sources at every meal.

Yes, more fat too. Missed that.

MissBabyJane

Thanks, more fat ... I could try with peanut butter or some nuts

jonnythan

Thanks, more fat ... I could try with peanut butter or some nuts

No.. protein. Meat. Dairy.

PRMinx

avoid carbohydrates at all costs at this time

Why?