What do you think about this food diary?

MissBabyJane
MissBabyJane Posts: 538 Member
in Food and Nutrition
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.

Replies

  • MissBabyJane
    MissBabyJane Posts: 538 Member
    Bump, anyone please
  • tartansheep
    tartansheep Posts: 122 Member
    I'd say eating a little more might be good for you, because your net should really be above 1200.
  • Zaria_Athena
    Zaria_Athena Posts: 56 Member
    I think you need more protein.
  • runningforicecream
    runningforicecream Posts: 89
    My opinion:

    You should increase your calories and try to add in more fat and protein.
  • MissBabyJane
    MissBabyJane Posts: 538 Member
    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
    SezxyStef Posts: 15,267 Member
    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
    MissBabyJane Posts: 538 Member
    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
    benno1978 Posts: 90 Member
    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
    ILiftHeavyAcrylics Posts: 27,732 Member
    I'd add more calories overall and a lot more protein.
  • jonnythan
    jonnythan Posts: 10,161 Member
    Need more calories, more fat, and more protein. Try incorporating significant protein and fat sources at every meal.
  • ILiftHeavyAcrylics
    ILiftHeavyAcrylics Posts: 27,732 Member
    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
    MissBabyJane Posts: 538 Member
    Thanks, more fat ... I could try with peanut butter or some nuts
  • jonnythan
    jonnythan Posts: 10,161 Member
    Thanks, more fat ... I could try with peanut butter or some nuts

    No.. protein. Meat. Dairy.
  • PRMinx
    PRMinx Posts: 4,585 Member
    avoid carbohydrates at all costs at this time

    Why?

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