someone please tell me if im eating healthy or not?
Antheatg
Posts: 16
female, near 18, 4'11 (150cm) and im 103lbs (46kg) and i want to be 97lbs (44kg)
im a competitive all star cheerleader and im a flyer and i walk every day and trainings go from 2-5pm for cheer. i also stretch for a hour or two everyday and if i still have the energy i work out too
pop pilates i think its called? its on youtube 
today i ate:
breakfast: special k honey and almond cereal with trim milk
snack: nature valley crunchy apple crisp bar (2 in a packet) and a orange
lunch: whole grain bread chicken sandwhich
after school: low fat yoghurt, small green apple, a handful of raw almonds.
dinner: half a plate of steamed veggies, green pear and gala apple.
do you think this is healthy? cause i feel so gulity after i eat and i want food ALL the time. and i dont eat chocolate bars, ice cream, mcdonalds, or anything like that. and also everyday i feel so tired i really crave a sugar free energy drink good idea or not? and i usually have 100 or something calories left over for the day.
im a competitive all star cheerleader and im a flyer and i walk every day and trainings go from 2-5pm for cheer. i also stretch for a hour or two everyday and if i still have the energy i work out too
pop pilates i think its called? its on youtube today i ate:
breakfast: special k honey and almond cereal with trim milk
snack: nature valley crunchy apple crisp bar (2 in a packet) and a orange
lunch: whole grain bread chicken sandwhich
after school: low fat yoghurt, small green apple, a handful of raw almonds.
dinner: half a plate of steamed veggies, green pear and gala apple.
do you think this is healthy? cause i feel so gulity after i eat and i want food ALL the time. and i dont eat chocolate bars, ice cream, mcdonalds, or anything like that. and also everyday i feel so tired i really crave a sugar free energy drink good idea or not? and i usually have 100 or something calories left over for the day.
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Replies
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Your food is delightful.
sugar free energy drink seems out of place
how about a banana smoothie0 -
sounds like you're making good healthy choices, but whether or not you're getting enough calories depends on how much you're exercising and how many you're consuming.(hopefully more than 1200 your maintenance is probably similar to mine at 1500) It looks like you could maybe use some protein in dinner...esp if you're burning a lot with cheer!0
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you're probably hungry all the time because you need a bit more protein and fat in your diet. add some avocado and eggs in there0
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To be quite frank...no it isnt healthy
Not in the sense of 'oh my gosh ur eating so much junk food' but just in the way that it isnt enough and your prob not meeting your energy or dietary needs for the day
This is why you would feel tired and crave things throughout the day
If your really keen to get it all down pat then i suggest going to a nutritionist because they will give you the best advice
Otherwise my advice would be to add some more protein and fibre to your diet...it will help you to feel full so you wont be as hungry *kitten* the time
If your saying youre craving energy drinks you should try having a protein shake at those moments - it will make you feel full, give you some more protein as well as giving you more energy! Plus they are generally delicious and very healthy
The guilt thing is a bit of a concern...it could be a sign that perhpas you are developing an eating disorder? i have gone through an eating disorder for many many years (now i am recovered and life is a million times better) ... and hence why i have quite a bit of knowledge of the symptoms and what your body needs or how it reacts to too little food
If you think this might be the case you are more than welcome to send me a message or add me if you want some support or have any questions
The amout of exercise you do would require a lot more energy than you are taking in (and is also possibly another sign... ed's arent necessarily just about the eating side of things)
I really am not trying to imply that you do have one btw...so i sincerely apologise if it has come off like that
Good luck!0 -
Can you tell us how many calories that is? You shouldn't feel guilty after you eat, that can lead to an unhealthy relationship with food so just be careful. The food is fine but I'd focus more on your calorie intake, macronutrients (make sure your getting sufficient fats and proteins) and just make sure you are getting enough micros too. It's okay to have "treats" once in a while and just fit it into your day.0
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ok thanks can you guys tell me examples of what kind of foods i should have? 0
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female, near 18, 4'11 (150cm) and im 103lbs (46kg) and i want to be 97lbs (44kg)
im a competitive all star cheerleader and im a flyer and i walk every day and trainings go from 2-5pm for cheer.
today i ate:
breakfast: special k honey and almond cereal with trim milk
snack: nature valley crunchy apple crisp bar (2 in a packet) and a orange
lunch: whole grain bread chicken sandwhich
after school: low fat yoghurt, small green apple, a handful of raw almonds.
dinner: half a plate of steamed veggies, green pear and gala apple.
do you think this is healthy? cause i feel so gulity after i eat and i want food ALL the time. and i dont eat chocolate bars, ice cream, mcdonalds, or anything like that. and also everyday i feel so tired i really crave a sugar free energy drink good idea or not? and i usually have 100 or something calories left over for the day.
Do i consider it healthy? no.
Most of everything you eat is processed and has a lto of sugar.
2nd.... does it matter if it's healthy or not? No it doesn't. stop stressing, eat at your goal and stop worrying.
Dont tell her its not healthy! Most of what she eats is fresh fruit and vegetables and wholegrain bread! Where did you get your nutrition degree??
Pretty sure that a muesli bar is totally fine!
What should she be eating then???0 -
to me, you seem to be seriously under eating given the amount of exercise you do. even if you are trying to lose weight. since your an under 18er i'd suggest using this calculator:
http://www.bcm.edu/cnrc/healthyeatingcalculator/eatingCal.html
and then subtracting 500 calories from your activity level (average of moderate high) and eating that amount. if your hungry all the time that's your body telling you it's STARVING and begging for food...you have to listen to it and give it what it wants. the fact that you feel seriously guilty after eating sets of major warning bells in my mind for ednos or anorexia, so perhaps it's time you contact a nutritionist or doctor and them about how you feel towards eating. but please just be careful! i've struggled with anorexia in the past, and now i'm dealing with bed...i don't want that to happen to any other girl.
good luck! 0 -
as far as ideas for foods you should have
Maybe dont have as much fruit...mainly just because fruit can be sugary (good sugar, so dont worry about it too much) thus u get big highs in energy and then crash, plus they are mainly water so you feel hungry very quickly
Aim for high fibre and protein foods - eg wholegrain bread, rices, oats, lean meat, tofu, bean curds, beans, - these will all give you enough energy to do the things you love plus will healp with feeling full as well as being great for digestions
Adding more vegtables is always great and helps make your plate look really beautiful and colourfull haha
Try to get some good fats too so things like advocados, nuts, tofu and bean curds (again), oils (eg flaxseed is really good), even chia seeds which are great for antioxidants too
Because you are so active try carrying some energy bars around with you - they are high protein and you can get high carb ones too for greater, more susatined energy, which will help you to be able to do the things you love!
Making some pasta dishes and stews and things can be great because you can throw everything in together and get this amazing hit of nutrition and deliciousness at once 0 -
Hey, I would have whole milk with breakfast
I would replace the fruit at dinner with a nice piece of chicken or beans/meat replacement if you are veggie
I would replace the non-fat yogurt with a full fat yogurt.
I would have a superfood smoothie every morning and make sure your 'veggies' include lots of spinach and green stuff like cabbage and kale.0 -
ok thanks can you guys tell me examples of what kind of foods i should have?
Have whatever you like while hitting your calories, macros and micros. Remove that idea of individual foods being bad. Right now I'd suggest you work on developing a healthier relationship with food though, you really shouldn't feel guilty after eating. It's good to be safe and keep this under control before it leads onto something. Also, maybe work on eating more? I don't know how many calories that is but it doesn't look like enough, especially considering your activity levels. xx0 -
What you are eating is pretty healthy but I would question whether you are eating enough. You just have veg for dinner? What about adding some chicken or fish with it. You seem to have a pretty active lifestyle and you need to fuel your body to help it cope with this. Good luck0
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Your breakfast us mostly carbs and so you can have tons of energy t first then crash, you could add eggs in there or a protein drink or cottage cheese like 2%.
Snack is okay but I like to do protein more than sugary, so an apple with peanut butter or almond butter is good or 2 boiled eggs or a low sugar yogurt.
Lunch is good except I pull off one slice of bread, add a half of a fruit and a salad along with it or cup of veggie with protein homemade soup that I would freeze and reheat.
Second snack is good, you can add cheese even, you need more good fats.
Dinner is too small you need protein and fats added
You need more calories for as much as u are working out for energy and so you done deplete your muscles. I would add chicken cooked in coconut oil or dinner and even a snack before bed like cheese and celery. Cottage cheese and half an apple with walnuts.
You can indulge on dessert once in awhile too good luck it's just my opinion only.female, near 18, 4'11 (150cm) and im 103lbs (46kg) and i want to be 97lbs (44kg)
im a competitive all star cheerleader and im a flyer and i walk every day and trainings go from 2-5pm for cheer. i also stretch for a hour or two everyday and if i still have the energy i work out too pop pilates i think its called? its on youtube
today i ate:
breakfast: special k honey and almond cereal with trim milk
snack: nature valley crunchy apple crisp bar (2 in a packet) and a orange
lunch: whole grain bread chicken sandwhich
after school: low fat yoghurt, small green apple, a handful of raw almonds.
dinner: half a plate of steamed veggies, green pear and gala apple.
do you think this is healthy? cause i feel so gulity after i eat and i want food ALL the time. and i dont eat chocolate bars, ice cream, mcdonalds, or anything like that. and also everyday i feel so tired i really crave a sugar free energy drink good idea or not? and i usually have 100 or something calories left over for the day.0 -
I'm assuming you're not getting enough calories for the amount of exercise you do which is causing you to feel tired. You would probably benefit from adding more protein and fat to your diet.0
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Your food seems healthy enough although I will say you are eating a lot of sugar - low fat yogurts, special k and cereal bars are are particularly high in sugar. What I'd be more concerned about is the amount. You must burn a lot of calories a day, yet you only eat half a plate of steamed veg for dinner? You need to add some protein and add some fats.0
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I have a feeling you are under eating. You are definitely not eating enough protein. And considering you are young, i bet you aren't even feeding your metabolic rate. We know you are a cheerleader, but how much are you eating. More than like, you need to be eating an additional 600-800 calories on top of what you are eating. Also, if you are looking for a tighter leaner body, have you considered weight training or even gaining 10 lbs of muscle. Below is a thread of what happens when you gain 10 lbs of muscle.
http://www.myfitnesspal.com/topics/show/392784-skinny-fat-vs-fit-photo?hl=skinny+fat+vs0 -
I think it's great that you aren't eating much junk food, especially at your age! However I, like others, feel that with how active you are you are not getting enough food to fuel your body. Try eating a little more every day, in the form of protein or healthy fats. Eggs are your best friend. If you need energy try black coffee, or with a little milk if you need. But I think you will feel less tired if you eat more and keep making healthy choices.0
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Eat more protein and fat, please. Meat is good, but if you don't want to eat it, try dairy or a protein shake. And you are young--there is no reason you need to eat "low fat" anything or skim milk. Full fat dairy is fine. Cut out some sugar and processed food if you can and add meat/dairy/beans and some healthy fats: avocado/coconut oil/olive oil.0
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You eat a lot of carbs and sugar- try eating vegetables with almost every meal and definitely more protein either from legumes or lean meats :] once a day.0
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Honestly, I believe that you are doing excellent in what you are eating, because you are only 17 and only able to eat what is available to you. I believe that you are a good weight for your height. Because you are 17 and very active, you can probably definitely eat a little more than what you are eating, especially since you are hungry. If you are still hungry try adding foods with more fiber and drink lots of water.0
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You are doing awesome! Especially for a teenager. And you are just so tiny.
I would say that you need more protein, more veggies and less processed foods. Eggs (brown eggs, omega-3) in the morning are great (you could even add some spinach or something green in them to get more veggies- it's quick & easy- and healthy)!
Don't be afraid add a little meat either! Bacon, in moderation, is great!
And to mix it up & to get your veggies in, try a green smoothie once in awhile (kale, almond butter, coconut milk & bananas make a great smoothie)!
For snacks, try fruit with a healthy fats (bananas & peanut butter, persimmons & hazelnuts, apples & blue cheese). Or snack on string cheese, dried fruits or granola. (you already do a lot of this.)
For lunch, try to add some veggies has a side to your sandwich. Maybe some carrots, cucumbers, broccoli, tomatoes, cauliflower and some dip. You could also add a slice of cheese to your sandwich- and maybe some cucumbers, tahini (yogurt) sauce, olives (if you like them, I don't).
And for dinner, you are on the right track. You can also roast veggies to mix it up a bit (cauliflower is great roasted, and so are beets & sweet potatoes). Also, add some protein/meat/tofu, a slice of bacon, some chicken or something.
And, if your family is ok with this & you have access to these types of food, try getting more "whole food"- look for organic and natural food in the produce & bulk foods sections (and try skipping or cutting back on items in the freezer section and in the snack section).
I hope this helps! I (was) a terrible eater- but I have made great strides but simply focusing on eating more veggies (my goal is to for each to have a plate that is at least 1/2 (preferably more) veggies, 1/4 or less protein/meat/nuts/cheese and 1/4 or less starch).
Also I have found that fresh veggies are actually WAY better than the overcooked, over-processed ones found in the freezer section (with the exception of the frozen veggies from Trader Joe's- those are good & cheap).0 -
From the sound of things you may not be eating enough calories in your day. I cheered for 2 years in college and if your practices are anything like ours were you can burn off a lot in that 3 hours. Don't worry so much about what the number on the scale says but how you feel and what will be safe for you and the girls and/or guys you are cheering with. Being smaller in stature it could lead to injuries if you get too small.0
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female, near 18, 4'11 (150cm) and im 103lbs (46kg) and i want to be 97lbs (44kg)
im a competitive all star cheerleader and im a flyer and i walk every day and trainings go from 2-5pm for cheer. i also stretch for a hour or two everyday and if i still have the energy i work out too pop pilates i think its called? its on youtube
today i ate:
breakfast: special k honey and almond cereal with trim milk
snack: nature valley crunchy apple crisp bar (2 in a packet) and a orange
lunch: whole grain bread chicken sandwhich
after school: low fat yoghurt, small green apple, a handful of raw almonds.
dinner: half a plate of steamed veggies, green pear and gala apple.
do you think this is healthy? cause i feel so gulity after i eat and i want food ALL the time. and i dont eat chocolate bars, ice cream, mcdonalds, or anything like that. and also everyday i feel so tired i really crave a sugar free energy drink good idea or not? and i usually have 100 or something calories left over for the day.
Healthy is simply as many unprocessed foods as you can, fruits, vegetables, whole grains, within reason. You diet is healthier than most people your age. I think sugar free items are okay for calorie control now and then. I'm not a fan of cold cereals because of the high heat used to process them, even the organic ones are silly, the heat needed to form even granola destroys the nutrients. You can kind of tell whenever they add vitamins, it is usually because they have to add them back in after they destroyed them in processing. But "processed" is a silly word, we all process food, when we cook it, chop it, blend it, etc. Still, the more you can get away from "packaged" foods the healthier. The closer you are to getting it from the farm, the better, within reason.. we all don't have time to mill our own soaked grains or make our own cheeses, or bake our own breads even with a nice bread maker gadget.
You are doing great. There is a balance between time, calories, and eating healthy and you are doing it well for a young person in this day and age.0 -
your food looks really good but I think you need more protein( maybe eggs in the morning?)0
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Yeah i think you eat very healthy.0
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...very healthy to me except that your dinner is very light and lacking protein. You may be hungry and tired a lot because your exertion is larger than your intake. Get more protein throughout the day and you won't be as tired.
Is this an average day? Also, try something other than cold cereal for breakfast.0 -
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