Allotting your nutrition

pixiestick

Hey all:

I am trying to take the high road, so I would like to know how you "losers" split your nutrition up between the calories. I mean, it's not too tough to stay inside of my calorie allowance, but I would like to start making healthful choices beyond the calories that are in any given portion.

Any websites or easy formulas I should be following? The food pyramid we learned way back when is outdated, I know.

help.

pixiestick

Hey all:

I am trying to take the high road, so I would like to know how you "losers" split your nutrition up between the calories. I mean, it's not too tough to stay inside of my calorie allowance, but I would like to start making healthful choices beyond the calories that are in any given portion.

Any websites or easy formulas I should be following? The food pyramid we learned way back when is outdated, I know.

help.

YogaBooty

right now I aim for


breakfast - 300
snack- 100
lunch-200
snack-200
dinner- 300
dessert- <200

It all depends on how many calories you're taking in, but I would aim to have the most calories at breakfast and dinner. For me, if I go over my dinner calories, I tend to have a smaller or no dessert. Hope this helps!

debmac63

I log my meals the night before. So I put my breakfast in first since I have one of two different breakfasts that I eat everyday. Then I log what I'm going to fix or have for dinner as that will be my biggest meal of the day. Then I see how many calories I have left for lunch and an after dinner snack and try to split the difference.

I didn't start out changing the food that I ate, but somewhere along the way I started making healthier choices on what I ate so that I could eat more if I wanted to. It's seems to be working right now so I'm not going to mess with it.

Good luck with your new journey!

amunet07

My general rule of thumb is (I'm alotted 1200 calories a day w/0 exercise):

300 for Breakfast
100 for Snack
300 for Lunch
100 for Snack
300 for Dinner
100 for Desert

more if I exercise :bigsmile:

jenninsocal

You know I don't really pay attention to it, lol. I know my breakfast, lunch, and dinner are generally around 300 each, and my snacks a bit less.

songbyrdsweet

Are you referring to the macronutrients--protein, carbs, and fat?

Mine have changed with my training. When I was doing more lifting and less running, I ate 40% carbs, 30% protein, and 30% fat. Now that I am running regularly, I have increased my carbohydrates to 50% and decreased protein and fat to 25% each. There are soooo many different ways to split up macros, and it's best to choose what works for your personal activities.

pixiestick

I should have made myself more understandable. I was hoping to find out how you split your nutrition (ie protein, veggies, grain, fruit, milk-products, fat, and whatever other categories might be relevant to your particular eating schedules) because I would like to start being more selecting about what calories I am eating... more so than how many.

Thank you, songbyrdsweet, for understanding my convoluted question.

arewethereyet

I mix them up at each meal and snack.

breakfast:
whole grain lite english muffin
1/2 oz american cheese
1/2 oz ham
1 egg

sliced apples.


Snack:
5 strawberries
mozzerella stick

Lunch:

1 can albacore tuna
1 tsp low fat miracle whip
1 stalk celery
1 slice onion, chopped
1 romaine lettuce leaf
1 slice tomato

Either 2 slices of Pepperidge Farms Litestyle Oatmeal Bread (45cals)
or
6 Lite sea salt Triscuits

25 blueberries

Is this what you were seeking? Kinda an idea of how to get protein, complex carbs, veggies and fruits in your daily diet. I can tell you this is NOT what my diary looked like 6 months ago!

You can have your daily value of veggies in 1 salad. Just use green leafy romaine or such and add pepper strips, tomato, carrots, broccoli, cukes, onion
then top with 4 oz grilled chicken breast.
Dont have to think about veggies the rest of the day!!

Your doing so well, keep up the good work!:flowerforyou: