CONCERNS ALL who have/are living with college age females
zoek23
Posts: 15
Hi everyone,
I am coming to you all because I need insight into what amount I should really be consuming. I am a 20 year old female who is 5'1.75" and trying to maintain my frame after I have gained some weight. Basically I was honestly wondering what do other girls around my age eat to maintain who just really don't count calories religiously. I know people on this sight must be aware of others around them. Please share your awareness to help me out. Thanks
I am coming to you all because I need insight into what amount I should really be consuming. I am a 20 year old female who is 5'1.75" and trying to maintain my frame after I have gained some weight. Basically I was honestly wondering what do other girls around my age eat to maintain who just really don't count calories religiously. I know people on this sight must be aware of others around them. Please share your awareness to help me out. Thanks
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Replies
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My daughter is a bit younger than you (almost 16) but about your height, and she isn't growing any more. A couple of years ago she was a bit overweight, and the dietician (on referral from pediatrician) suggested 1600-1800 calories. She's now down to around 125 lbs (hourglass figure, not a skinny girl) and doesn't track calories anymore but I'd guess she eats around 2000 a day or so.
Her day is generally 1 cup of cereal for breakfast (we have mostly whole-grain, low sugar choices) with skim milk, lunch at school (most often deli sandwich plus fruits, veggies, some sort of side and skim milk again), afternoon snack of fruit, bread/toast, or something similar (depending on what's available at home) and a moderate dinner of whatever the family eats, and another cup of skim milk. Our dinners are quite varied, but usually some sort of meat, a starchy side, and a vegetable. There's usually some sort of dessert available, too, and again she generally has just 1 serving. She doesn't weigh herself often any more, but goes by how her clothes fit. (She's also only lightly active most of the time, I'm trying to work on that part).
We rarely go out to eat, or even grab burgers or pizza. The goal here, I think, is to try to fill most of the day with nutrient-dense choices but leave room for treats, too.
I don't know if I actually answered what you're looking for, but I hope it helps, or at least gives you some sort of starting point. It may be helpful for you to track calories for a few months so you get used to how it feels to eat within a decent calorie amount, but if you just want to maintain your weight, once you get used to portions and such, it may work to go with more "intuitive" eating (as you stated it in another post)0 -
Thanks so much for the response. It does help give me some idea of what a typical day is like. I feel very stuck with eating the same foods a lot. Labeling things as good and bad foods. I am trying to be more flexible but actually am someone who can't risk the act of undereating, which has occured in the past when I don't track calories or exchanges. Trying to not have my world revolve around food like it has for so many years.0
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Try surrounding yourself with other girls your age/frame/weight. Spend a couple days with them, and observe their habits?0
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Have you spoken to your doctor/nutritionist about this? I am assuming from your use of the word 'exchanges' and some other bits, that you have or have had an ED ?0
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Yes I have dealt with an ED in the past but am at a point where I want to move on from such rigid structure and my nutritionist agrees it could really help me. Any tips on how to aclimate to some less structured but good eating habits?0
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Thanks so much for the response. It does help give me some idea of what a typical day is like. I feel very stuck with eating the same foods a lot. Labeling things as good and bad foods. I am trying to be more flexible but actually am someone who can't risk the act of undereating, which has occured in the past when I don't track calories or exchanges. Trying to not have my world revolve around food like it has for so many years.
Oh, hey, don't do that. Labeling foods is a bad idea, and means nothing for weight. Let me give you an example.
I'm 5'3". At your age, I ate in my dorm room because the cafeteria food was just bad. Not that my food was great, but it did taste better than theirs, which is scary.
Breakfast: I'd usually microwave a packet of flavored instant oatmeal and add ~1/4 C of skim milk (I prefer skim).
Lunch: One of the following: a microwaveable Dinty Moore beef stew serving; a single serving packet of tuna that came with crackers, a packet of mayo and a packet of relish; a microwaveable Wolf brand chili serving; couple of slices of bread with 5-6 thin slices of deli meat, etc.
Dinner: Whatever delivery was on tap for the day. Might be 4-6 pizza rolls (equivalent of 4-6 slices of pizza) dipped in ranch dressing. Those were usually reserved for intense study sessions. More commonly, it would be a half dozen chicken fingers with sides (similar to KFC), or a grilled chicken sandwich with lots of mayo. Sometimes I'd eat from the same selection as for lunch.
Dessert: None, usually. Occasionally, less than once a month, we'd walk to the Baskin Robbins and get a couple of scoops just because.
My campus was not one where you could drive between classes easily, and this was before you could bring a digital text to class. Before laptops were cheap enough or light enough to be practical, too. So I did a ton of walking carrying heavy textbooks and notebooks.
I lost 10 pounds that year, and I wasn't overweight to start. Also grew an inch and a half, oddly enough - my regular length jeans became capris
ETA - I don't recommend following my diet back then. It was obviously pretty poor, not balanced, not enough nutrients, etc. But you can see that even eating pretty exclusively what is commonly thought of as 'junk' is not going to keep you from losing weight if you're not eating too much overall.0 -
well one should really scrap the bad food period?
zero processed food - its the only way to get a six pack.
Looking fit is 95% about what you consume, the other 3%is strength training, 1% cardio, 1% supplements.
edit: corrected good - food.0 -
well one should really scrap the bad food period?
zero processed food - its the only way to get a six pack.
Looking fit is 95% about what you consume, the other 3%is strength training, 1% cardio, 1% supplements.
edit: corrected good - food.
This is wrong, but hilarious.0 -
well one should really scrap the bad food period?
zero processed food - its the only way to get a six pack.
Looking fit is 95% about what you consume, the other 3%is strength training, 1% cardio, 1% supplements.
edit: corrected good - food.
This is wrong, but hilarious.
^sigh.. I guess its true some people don't have to work as hard for it cause of genetics and stuff.
as I was, in my case however this is what brought on the six pack - trying to eat processed food would mess with my discipline and I'd keep munching - so I don't even have them in the house.
and fivethreeone - your about as fit and sexy as a women can get - what would you say is the accurate way to state it?0 -
well one should really scrap the bad food period?
zero processed food - its the only way to get a six pack.
Looking fit is 95% about what you consume, the other 3%is strength training, 1% cardio, 1% supplements.
edit: corrected good - food.
This is wrong, but hilarious.
^sigh.. I guess its true some people don't have to work as hard for it cause of genetics and stuff.
as I was, in my case however this is what brought on the six pack - trying to eat processed food would mess with my discipline and I'd keep munching - so I don't even have them in the house.
and fivethreeone - your about as fit and sexy as a women can get - what would you say is the accurate way to state it?
bahahahahahahahaahahahaha this is gold!0 -
well one should really scrap the bad food period?
zero processed food - its the only way to get a six pack.
Looking fit is 95% about what you consume, the other 3%is strength training, 1% cardio, 1% supplements.
edit: corrected good - food.
This is wrong, but hilarious.
^sigh.. I guess its true some people don't have to work as hard for it cause of genetics and stuff.
as I was, in my case however this is what brought on the six pack - trying to eat processed food would mess with my discipline and I'd keep munching - so I don't even have them in the house.
and fivethreeone - your about as fit and sexy as a women can get - what would you say is the accurate way to state it?
Oh, I see. "Your way" is "the only way."
In that case, the accurate way to state it would best be determined by you.
I apologize for not understanding the power dynamic here. Too little energy going to my brain, too much to my moosels. I'm sure you understand. But thank you!!0 -
So I'm 34...and went to college awhile ago...before MFP. I lost 30lbsin hs, gained the freshman "10" (not 15), and then over the course of the next 3 years, lost about 35lbs. I didn't count calories, I didn't have a smartphone or apps. I used common sense when eating, walked EVERYWHERE, exercised on a mostly regular basis.
Applying pretty much the same principles, I have had 2 kids...and weigh less and am 2 sizes smaller than the day I graduated from college.
Common sense ideas for food: cut out soda, cut back on sugar, eat protein, moderate alcohol consumption, eat your veggies. You can find plenty of healthy options at any dining hall.0 -
my daughter is 18 abt 5'3" and maybe 117# - hourglass figure - active but doesn't necessarily watch what she eats - or at least not til recently as she had hypoglycemia and has to watch her blood sugars.
Breakfast - some crackers or toast with PB - PB is her best friend these days.
Lunch - leftovers around the house - grabs a burger/chicken sandwich and fries - or one of her favorites - RAMEN.
Snack - cheese, yogurt, crackers, whatever - she has to snack
Dinner -whatver the family eats - usually meat, starch, veggie, salad, sometimes bread. Just think 'normal family dinner' She usually only eats one portion - unless she is just 'starving' then goes for seconds.
Snack - that girl always has something sweet hidden in her room - chocolate usually -but also goes for chips or out for ice cream - just depends.
Her thing is that she is relatively active - she works, goes to class - and then still plays golf or tennis, or goes out with friends, etc.0 -
Thanks so much for the response. It does help give me some idea of what a typical day is like. I feel very stuck with eating the same foods a lot. Labeling things as good and bad foods. I am trying to be more flexible but actually am someone who can't risk the act of undereating, which has occured in the past when I don't track calories or exchanges. Trying to not have my world revolve around food like it has for so many years.
When I was in college, I was a lot more active due to living off campus and riding my bike/walking everywhere so I probably ate well over 2000. I remember doing stuff like weight watchers and being STARVING on their point allowance and dropping weight pretty quickly and I think at the time they were allowing me roughly 1800-2200 (if you calculate it out)
I'm a bit taller than you though - I think 2k is a good place to start, but everyone's caloric needs are different and its not about age so much as what your activity and lifestyle are like. Try that for a couple months and track your weight and intake weekly then just see what happens.0 -
well one should really scrap the bad food period?
zero processed food - its the only way to get a six pack.
Looking fit is 95% about what you consume, the other 3%is strength training, 1% cardio, 1% supplements.
edit: corrected good - food.
This is wrong, but hilarious.
^sigh.. I guess its true some people don't have to work as hard for it cause of genetics and stuff.
as I was, in my case however this is what brought on the six pack - trying to eat processed food would mess with my discipline and I'd keep munching - so I don't even have them in the house.
and fivethreeone - your about as fit and sexy as a women can get - what would you say is the accurate way to state it?
Nutellabrah, is that you?0 -
well one should really scrap the bad food period?
zero processed food - its the only way to get a six pack.
Looking fit is 95% about what you consume, the other 3%is strength training, 1% cardio, 1% supplements.
edit: corrected good - food.
This is wrong, but hilarious.
^sigh.. I guess its true some people don't have to work as hard for it cause of genetics and stuff.
:huh:
Translation:
No processed food + very hard work = six pack
Processed food + not much effort = six pack
Someone pass the pringles and m&ms, please.:laugh: Oh, nevermind. I'm not genetically gifted.:frown:0 -
The freshman 15 is generally the result of alcohol, pizza, fast food, and fried food from the cafeteria. I'd start by keeping those "food groups" to a minimum.0
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well one should really scrap the bad food period?
zero processed food - its the only way to get a six pack.
Looking fit is 95% about what you consume, the other 3%is strength training, 1% cardio, 1% supplements.
edit: corrected good - food.
This is wrong, but hilarious.
^sigh.. I guess its true some people don't have to work as hard for it cause of genetics and stuff.
as I was, in my case however this is what brought on the six pack - trying to eat processed food would mess with my discipline and I'd keep munching - so I don't even have them in the house.
and fivethreeone - your about as fit and sexy as a women can get - what would you say is the accurate way to state it?
Instead of people making fun of you with lack of explanation. let me help.
This is taken from the facebook page IIFYM women: "
Many of us have fallen victim to the myth of “clean eating” and restriction diets as a way to diet and live. Clean eating is just that- a myth! There is no such thing as a clean or dirty food, and clean eating will not help you lose weight. Restrictive diets that cut out massive amounts of calories and/or foods and food groups only lead to misery,regaining lost weight after ending the diet, and generally feeling horrible. These diets are not sustainable! Yes, you will only lose weight with a calorie deficit. BUT- WEIGHT LOSS IS ALL ABOUT CALORIES IN VERSUS CALORIES OUT, not the composition of said calories (which is why you CAN still eat great food)! "
Also, there is technically no right answer of how much calories one can eat for every person. Everyone is different. The keypoint is finding what you need. This is why finding out the TDEE and the calorie counting on app is so popular. People are finding out what works for them and eating at a deficit while expending more energy which creates weight loss.
clean eating may be working for you because before while you were eating "processed" you were not moderating as much compared to how you are presently eating clean and now see that 6 pack abs.
this might be what you were getting at but phrased it wrong and now people are being sarcastic because this is the internet and it's easy to be rude without a face.
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<
Has a face.
Is rude anyway.
(I mean, not in this case. But sometimes.)well one should really scrap the bad food period?
zero processed food - its the only way to get a six pack.
Looking fit is 95% about what you consume, the other 3%is strength training, 1% cardio, 1% supplements.
edit: corrected good - food.
This is wrong, but hilarious.
^sigh.. I guess its true some people don't have to work as hard for it cause of genetics and stuff.
as I was, in my case however this is what brought on the six pack - trying to eat processed food would mess with my discipline and I'd keep munching - so I don't even have them in the house.
and fivethreeone - your about as fit and sexy as a women can get - what would you say is the accurate way to state it?
Instead of people making fun of you with lack of explanation. let me help.
This is taken from the facebook page IIFYM women: "
Many of us have fallen victim to the myth of “clean eating” and restriction diets as a way to diet and live. Clean eating is just that- a myth! There is no such thing as a clean or dirty food, and clean eating will not help you lose weight. Restrictive diets that cut out massive amounts of calories and/or foods and food groups only lead to misery,regaining lost weight after ending the diet, and generally feeling horrible. These diets are not sustainable! Yes, you will only lose weight with a calorie deficit. BUT- WEIGHT LOSS IS ALL ABOUT CALORIES IN VERSUS CALORIES OUT, not the composition of said calories (which is why you CAN still eat great food)! "
Also, there is technically no right answer of how much calories one can eat for every person. Everyone is different. The keypoint is finding what you need. This is why finding out the TDEE and the calorie counting on app is so popular. People are finding out what works for them and eating at a deficit while expending more energy which creates weight loss.
clean eating may be working for you because before while you were eating "processed" you were not moderating as much compared to how you are presently eating clean and now see that 6 pack abs.
this might be what you were getting at but phrased it wrong and now people are being sarcastic because this is the internet and it's easy to be rude without a face.0 -
my daughter is 18 abt 5'3" and maybe 117# - hourglass figure - active but doesn't necessarily watch what she eats - or at least not til recently as she had hypoglycemia and has to watch her blood sugars.
Breakfast - some crackers or toast with PB - PB is her best friend these days.
Lunch - leftovers around the house - grabs a burger/chicken sandwich and fries - or one of her favorites - RAMEN.
Snack - cheese, yogurt, crackers, whatever - she has to snack
Dinner -whatver the family eats - usually meat, starch, veggie, salad, sometimes bread. Just think 'normal family dinner' She usually only eats one portion - unless she is just 'starving' then goes for seconds.
Snack - that girl always has something sweet hidden in her room - chocolate usually -but also goes for chips or out for ice cream - just depends.
Her thing is that she is relatively active - she works, goes to class - and then still plays golf or tennis, or goes out with friends, etc.
Oh this helps me so much to really open my eyes to reality. I truly appreciate you taking the time to respond to my question. Just wanted you to know that you have helped me understand regular eating habits a lot better!0 -
Yes I have dealt with an ED in the past but am at a point where I want to move on from such rigid structure and my nutritionist agrees it could really help me. Any tips on how to aclimate to some less structured but good eating habits?
I think that you should try eating the food pyramid combined with a low GI diet... eat the recommended servings of everything on the food pyramid... so if it says eat 6-8 servings of whole grain, 3 servings of dairy, 3-4 servings of vegetables ...and so on... try to do that.. I would avoid processed foods as a general rule when not counting calories...for some reason they are chalk full of calories that add up quick for little servings... I mean just look at how 12 potato chips equals the same amount of calories as a medium baked potato! GI is the glycemic index, and if you eat low GI, your insulin levels (the fat storage hormone) will be at a minimal...this will also keep your weight down. Please google for more info of course, and good luck, and happy eating!0 -
well one should really scrap the bad food period?
zero processed food - its the only way to get a six pack.
Looking fit is 95% about what you consume, the other 3%is strength training, 1% cardio, 1% supplements.
edit: corrected good - food.
This is wrong, but hilarious.
^sigh.. I guess its true some people don't have to work as hard for it cause of genetics and stuff.
as I was, in my case however this is what brought on the six pack - trying to eat processed food would mess with my discipline and I'd keep munching - so I don't even have them in the house.
and fivethreeone - your about as fit and sexy as a women can get - what would you say is the accurate way to state it?
Oh, I see. "Your way" is "the only way."
In that case, the accurate way to state it would best be determined by you.
I apologize for not understanding the power dynamic here. Too little energy going to my brain, too much to my moosels. I'm sure you understand. But thank you!!
^I understand.
@EllaIsNotEnch - appreciate that, I know however for me - and it could be because I'm prob around 11.5-12.5% body fat (so by six pack I still don't know if its a real real six pack because I have to flex for it to be visible.. but when I flex it looks amazing. But at my current body fat % if I eat processed food - especially if it is high in sodium - so soft pretzel or a bagel will reek havoc on my six pack for literally 2+ days - it makes me a little bloated and that 'little' bloated translates into a six pack that is nothing like what I want.
I think a huge part of the clean eating is that you feel fuller off less food - at least I do. ^_^ If someone can get a abs eating whatever they want then all I got to say is I'm jealous. :P Jealous of their metabolism and self-control.0 -
Hi everyone,
I am coming to you all because I need insight into what amount I should really be consuming. I am a 20 year old female who is 5'1.75" and trying to maintain my frame after I have gained some weight. Basically I was honestly wondering what do other girls around my age eat to maintain who just really don't count calories religiously. I know people on this sight must be aware of others around them. Please share your awareness to help me out. Thanks
calories are different for everyone.
You will need to determine how many calories you need on a daily basis to achieve your goals.0 -
well one should really scrap the bad food period?
zero processed food - its the only way to get a six pack.
Looking fit is 95% about what you consume, the other 3%is strength training, 1% cardio, 1% supplements.
edit: corrected good - food.
You can do processed foods.....
Just have to fit it in.
Like any other foods. 0 -
well one should really scrap the bad food period?
zero processed food - its the only way to get a six pack.
Looking fit is 95% about what you consume, the other 3%is strength training, 1% cardio, 1% supplements.
edit: corrected good - food.
This is wrong, but hilarious.
^sigh.. I guess its true some people don't have to work as hard for it cause of genetics and stuff.
:huh:
Translation:
No processed food + very hard work = six pack
Processed food + not much effort = six pack
Someone pass the pringles and m&ms, please.:laugh: Oh, nevermind. I'm not genetically gifted.:frown:
Actually yeah that is pretty accurate in my case - but fivethreeone and MityMax are totally right - my situation is unique to me, tons of people apparently get six packs even with processed food - its all in moderation - right now I'm not exactly there yet..
*passes the pringles & M&Ms to fivethreeone & MityMax and pulls out a carrot* ;DD0 -
No, I have to watch the foods I eat also.
I love nuts...
But I know if I eat to much of them I bloat.
If I hit at or over 90 gr of fat for the day, I bloat....takes me about 2 or 3 days to flatten back out.
I mean yesterday I ate 3 servings of Cinnamon Toast Crunch.....fit into my macros for the day, and I am fine today.
So you just have to watch the things you eat and see how your body responds to it.0 -
I am a 22 year old college student. 5'0, I work two jobs and go to school full time. I've also been gluten free for almost 3 years (allergy). I thought being gluten free would also help me lose weight, as most people do. It didn't. I would not suggest cutting anything, I mean ANYTHING, out of your diet. It just breeds negative thoughts and emotions.
I religiously count calories.
Please hear me out, I highly recommend counting calories religiously for a couple weeks at least. It opens your eyes to the true expense of the food being put in your mouth and gives a solid idea of actual serviing size. Plus this app makes it so so so easy!
I don't exercise much, besides running to classes. MFP wanted me to be at 1300 calories originally and I starved, I upped it to 1450. Most of the time I have 50 cal left over at the end of the day and satisfied. Also netting the same weightloss per week as when I was at 1300. <-- Huge Deal!
I have lived on campus in the past and eating was extremely hard; everything was fried or high carb (or just gross).
The salad bar is your friend. I'm not saying to eat salad for every meal (that's dumb and boring), but generally salad bars also have fresh fruit and veggies. Fill up a plate with plant matter you like, first, then have the other food as sides. The biggest thing I've noticed with me: I feel awesome if I get a source of solid protein at every meal.
So, a normal day for me?
Breakfast
Coffee with cream and (real sugar) sweetener
Eggs (any way you like them)
Sausage or bacon
Sometimes oatmeal, hashbrown, or more coffee
Lunch
One sushi roll or tacos or grilled chicken with a small fry
Dinner
This is difficult as I'm normally in class or work for the entire normal dinner time(4p-9p)
So generally I just drink plenty of water and grab a snack on the way or at home
a bag of baked chips, a couple cookies (counted/weighed), another egg, ice cream (measured), salad, a container of fruit, etc.
Hope this helps. Good luck in your endeavor and HAPPY EATING!0 -
Hi everyone,
I am coming to you all because I need insight into what amount I should really be consuming. I am a 20 year old female who is 5'1.75" and trying to maintain my frame after I have gained some weight. Basically I was honestly wondering what do other girls around my age eat to maintain who just really don't count calories religiously. I know people on this sight must be aware of others around them. Please share your awareness to help me out. Thanks
I'm several years older than you-- 27-- but I am 3/4" shorter! I think I still eat about the same way as I did when I was your age, maybe a teeny bit less since I have just started maintaining my weight after losing several pounds; I'm using MFP's calorie amount suggestions because before losing that weight, I never tracked what I ate at all, I just ate what I felt like (which was fine for years except during the school year when I was way less active than normal, which was what caused me to gain fat that I didn't like). I highly recommend using the food diary on here to honestly track what you eat, for a couple weeks or a month at least, so you can get an accurate picture of what and how much you eat-- that will be a huge help in knowing what you need to do to gain and maintain your weight as you're going to want to do. Of course, if tracking your food carefully and honestly is triggering for you, that advice is probably not for you.
Anyway, a typical day for me now, at 103-104 lbs (I think I'm eating an amount to maintain at more like 105, but I'm lighter than that right now) looks like this:
Breakfast: 3/4- 1 cup Greek yogurt, some granola or coconut and berries, usually half a serving of protein powder; or a bowl of cereal like shredded wheat and 3/4 cup of whole milk. And often a cup or two of coffee with a decent amount of half and half in it. Usually between 300-450 calories.
Lunch: Leftovers from dinner, or a turkey sandwich with veggies and mayonnaise and if I'm going to be super active that day, some full-fat cheese; or some bread and hummus and veggies and fruit. Usually 400-600 cals.
Snacks (I snack a lot-- I find that being thinner, I need to eat more often throughout the day): Some crackers, cream cheese, or peanut butter; sometimes homemade cookies; sometimes cheese or nuts. Can be anywhere from 200-600 calories depending on my activity that day.
Dinner: some kind of home-cooked dinner-- it usually includes lots of veggies, some cheese or fish, pasta or a grain of some kind, or eggs. Dessert is often a small piece of dark chocolate or some fruit. The calorie amount varies wildly depending on how active I am, since I follow MFP's eating back exercise calories method. But if I've been pretty sedentary, dinner is around 400-700 calories, and if I've been working hard outside or worked out for a long time, it can be 1000 or so.
This really is very similar to the way I ate in college, though at that time, when I was a size I was happy with, I often wouldn't eat breakfast and would have a pretty large lunch and dinner. That kind of eating doesn't work for me anymore though. My food intake generally adds up to 1600-2300ish calories, the lower amount on days when I hardly move around at all, and the higher amount when I have done several hours of gardening or hiking, or I've gone on a long bike ride or run.
Lastly, have you read anything from the blog/information site Your Eatopia? It is an excellent, informative, intelligently written source of information about ED recovery. I find myself recommending this article on threads like this frequently: http://www.youreatopia.com/blog/2011/9/14/i-need-how-many-calories.html
I hope this helps!0 -
Hi everyone,
I am coming to you all because I need insight into what amount I should really be consuming. I am a 20 year old female who is 5'1.75" and trying to maintain my frame after I have gained some weight. Basically I was honestly wondering what do other girls around my age eat to maintain who just really don't count calories religiously. I know people on this sight must be aware of others around them. Please share your awareness to help me out. Thanks
I'm several years older than you-- 27-- but I am 3/4" shorter! I think I still eat about the same way as I did when I was your age, maybe a teeny bit less since I have just started maintaining my weight after losing several pounds; I'm using MFP's calorie amount suggestions because before losing that weight, I never tracked what I ate at all, I just ate what I felt like (which was fine for years except during the school year when I was way less active than normal, which was what caused me to gain fat that I didn't like). I highly recommend using the food diary on here to honestly track what you eat, for a couple weeks or a month at least, so you can get an accurate picture of what and how much you eat-- that will be a huge help in knowing what you need to do to gain and maintain your weight as you're going to want to do. Of course, if tracking your food carefully and honestly is triggering for you, that advice is probably not for you.
Anyway, a typical day for me now, at 103-104 lbs (I think I'm eating an amount to maintain at more like 105, but I'm lighter than that right now) looks like this:
Breakfast: 3/4- 1 cup Greek yogurt, some granola or coconut and berries, usually half a serving of protein powder; or a bowl of cereal like shredded wheat and 3/4 cup of whole milk. And often a cup or two of coffee with a decent amount of half and half in it. Usually between 300-450 calories.
Lunch: Leftovers from dinner, or a turkey sandwich with veggies and mayonnaise and if I'm going to be super active that day, some full-fat cheese; or some bread and hummus and veggies and fruit. Usually 400-600 cals.
Snacks (I snack a lot-- I find that being thinner, I need to eat more often throughout the day): Some crackers, cream cheese, or peanut butter; sometimes homemade cookies; sometimes cheese or nuts. Can be anywhere from 200-600 calories depending on my activity that day.
Dinner: some kind of home-cooked dinner-- it usually includes lots of veggies, some cheese or fish, pasta or a grain of some kind, or eggs. Dessert is often a small piece of dark chocolate or some fruit. The calorie amount varies wildly depending on how active I am, since I follow MFP's eating back exercise calories method. But if I've been pretty sedentary, dinner is around 400-700 calories, and if I've been working hard outside or worked out for a long time, it can be 1000 or so.
This really is very similar to the way I ate in college, though at that time, when I was a size I was happy with, I often wouldn't eat breakfast and would have a pretty large lunch and dinner. That kind of eating doesn't work for me anymore though. My food intake generally adds up to 1600-2300ish calories, the lower amount on days when I hardly move around at all, and the higher amount when I have done several hours of gardening or hiking, or I've gone on a long bike ride or run.
Lastly, have you read anything from the blog/information site Your Eatopia? It is an excellent, informative, intelligently written source of information about ED recovery. I find myself recommending this article on threads like this frequently: http://www.youreatopia.com/blog/2011/9/14/i-need-how-many-calories.html
I hope this helps!
Linnaea27 thank you so much for this response! It helps me so much. I tend to under-portion and fear having more but seeing what you can maintain on gives me some hope that I can loosen up a bit. Can I ask if you think it's weird that I have a protein bar every other day or sometimes two days in a row for part of my snack? I mean I like them and they are easy to grab, but is that unusual? I'm not super active, I would say mild like I exercise 2-3 days a week and the other days I have a desk job so not much movement. Could I request you on here to see what some days are like for you? Thanks again!0 -
Going off of what I've seen of college age female coworkers...
Either they maintain a lower weight by eating tiny portions that shouldn't qualify as meals for anyone over the age of eight and have bizarre ideas of what has a lot of calories in it (thin crust pizza apparently is evil even if all vegetables) or they maintain a higher weight. Most of what I see falls under the latter.0
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