help with my food for the day please

emma7437
emma7437 Posts: 225 Member
edited October 2024 in Food and Nutrition
This is my food diary for the day. I am concerned because I am way under my calorie requirements for the day. However I have eaten well, and I am not at all hungry. I am curious what other people think, whether I should eat more or not worry too much? I think the calories burned for exercise are exaggerated, and I am currently on holidays, so have not had a full on day. I exercised this morning, had a drink with a friend for three hours, read my book this afternoon, then rode and fed the horse this evening. Once I go back to work, I will need more food, but if I am not hungry and I have had three good meals plus fruit, am I really undereating?

I would love to know what people think please? I have only been doing this for two weeks.




Breakfast Calories Carbs Fat Protein
Kellog's - Sultana Bran With 1/2 Cup Skim Milk, 3/4 cup 198 35 1 9
Add Food Quick Tools 198 35 1 9


Lunch

Coles - Sliced Roast Beef, 50 g 59 1 1 11
Fruit - Avocado - Half, 0.5 half, raw 60 4 8 1
Lettuce - Green leaf, raw, 1 cup shredded 5 1 0 0
Coon - Cheese: Block, Tasty, 50 g 202 0 17 13
Coles Bakery - Soft Hamburger Roll, 68 g or 1 Roll 142 35 2 6
Add Food Quick Tools 468 41 28 31


Dinner
Raw - Cauliflower, 3 pieces 25 5 0 2
Steak, Lean - Beef, 100 g 120 0 4 21
Fresh Vegetables - Sliced Eggplant 66 16 1 3
Raw - Broccoli, 1 Cup (100g) 31 6 0 3
Add Food Quick Tools 242 27 5 29


Snacks
Bananas - Raw, 1 large (8" to 8-7/8" long) 121 31 0 1
Raw - Nectarine, 1 large 69 15 0 2
Add Food Quick Tools 190 46 0 3

Totals 1,098 149 34 72
Your Daily Goal 1,727 237 57 64
Remaining 629 88 23 -8

*You've earned 527 extra calories from exercise today

Replies

  • vavavoom83
    vavavoom83 Posts: 6
    hi

    i think it sounds fine - i always found that my excercise calories were OTT and it is best to eat what suits you and makes you feel full - looking at it you have a good mixture of veg etc but maybe more protein ie fish or chicken rather then beef twice in one day

    hope that helps

    vix
    x
  • goodhealth2012
    goodhealth2012 Posts: 85
    Hi
    Your day looks good. You are under your calories by quite a lot, it does make a diff cause your metabolism will slow down and you will burn fat slower. Your body will think its in starvation mode and actually hold onto fat. By eating your recommended calories your metabolism will actually speed up and you will be hungry (a good thing!)

    Some ideas, initially I added things like mayo, swap white bread for whole wheat or any wholegrain. You are low on wholegrains so you could add them in. Also add in a bit more protein to feed your muscles if your exercising. When you start to feel hungry try to have more of a mini meal at snack time. Instead of fruit, eat fruit and cottage cheese for example. Also increase your dairy, I'm guessing your female so you need to be having more dairy, think cheese, natural yoghurt and milk. Try eating full fat, it's generally better for you as it doesn't have as much sugar as the low fat counterpart and the fats in healthy foods are good, (unlike hot chips etc), healthy fats are also better for you than an excess of sugar.

    Good luck!
  • Cal28
    Cal28 Posts: 514 Member
    Sorry to go off topic a bit but what decides peoples calorie intake? I've seen so many different ones.

    I think your food diary looks really good! :smile: But I'm on 1,200. I have a dreadful habit of wanting something sweet after tea so usually an ice lolly or mini choc on mine :blushing: x
  • Nitachi
    Nitachi Posts: 142
    Sorry to go off topic a bit but what decides peoples calorie intake? I've seen so many different ones.

    I think your food diary looks really good! :smile: But I'm on 1,200. I have a dreadful habit of wanting something sweet after tea so usually an ice lolly or mini choc on mine :blushing: x

    These formulas can be used to determine your maintenance calorie intake for a day

    1/ Harris-Benedict formula: Very inaccurate. It was derived from studies on LEAN, YOUNG, ACTIVE males MANY YEARS AGO (1919). Notorious for OVERESTIMATING requirements, especially in the overweight. IF YOU CAN AVOID IT, DON'T USE IT!
    MEN: BMR = 66 + [13.7 x weight (kg)] + [5 x height (cm)] - [6.76 x age (years)]
    WOMEN: BMR = 655 + [9.6 x weight (kg)] + [1.8 x height (cm)] - [4.7 x age (years)]

    2/Mifflin-St Jeor: Developed in the 1990s and more realistic in todays settings. It still doesn't take into consideration the differences as a consequence of high BF%. Thus, once again, it OVERESTIMATES NEEDS, ESPECIALLY IN THE OVERWEIGHT.
    MEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5
    WOMEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] -161

    3/Katch-McArdle:Considered the most accurate formula for those who are relatively lean. Use ONLY if you have a good estimate of your bodyfat %.
    BMR = 370 + (21.6 x LBM)Where LBM = [total weight (kg) x (100 - bodyfat %)]/100

    You then multiply these by an 'activity variable' to give TEE. This Activity Factor[/u] is the cost of living and it is BASED ON MORE THAN JUST YOUR TRAINING. It also includes work/lifestyle, sport & a TEF of ~15% (an average mixed diet). Average activity variables are:
    1.2 = Sedentary (Little or no exercise + desk job)
    1.3-1.4 = Lightly Active (Little daily activity & light exercise 1-3 days a week)
    1.5-1.6 = Moderately Active (Moderately active daily life & Moderate exercise 3-5 days a week)
    1.7-1.8 = Very Active (Physically demanding lifestyle & Hard exercise or sports 6-7 days a week)
    1.9-2.0 = Extremely Active (Hard daily exercise or sports and physical job)
  • melaniecheeks
    melaniecheeks Posts: 6,349 Member
    Whay are you using the quick tools?

    You're diary's not too bad, good variety, plenty of lean meat and veggies.

    How are you measuring your meat? I'll bet it wasn't exactly 100g!

    Leaving aside exercise calories, I think you should try to take in 1200 - you're nearly there, a spoonful of peanut butter or a piece of cheese would do it.
  • Cal28
    Cal28 Posts: 514 Member
    Thanks :happy: - so thats the calculation to stay the same weight? The BMR calc on here shows my 1525kcal a day. Do I then times that by the 1.2 (currently jobseeking so not moving much :frown:)

    Apologies again for the thread hijack! Hopefully someone else will find it useful too x
  • emma7437
    emma7437 Posts: 225 Member
    Thanks (to add, I am on 1200 calories a day). I usually eat chicken but am trying to eat red meat once or twice a week for dinner, I don't worry about lunch so much, I often have tinned salmon with salad. I also often have peanut butter on wholemeal toast for breakfast, so that also takes in those suggestions. Also, yoghurt is one of those snacks thought I could add once I am back at work (agh, only two more weeks off). Thanks for the help though.
  • emma7437
    emma7437 Posts: 225 Member
    Sorry to go off topic a bit but what decides peoples calorie intake? I've seen so many different ones.

    I think your food diary looks really good! :smile: But I'm on 1,200. I have a dreadful habit of wanting something sweet after tea so usually an ice lolly or mini choc on mine :blushing: x

    These sorts of questions always help. Feel free to hijack my threads anytime. :smile:
  • emma7437
    emma7437 Posts: 225 Member
    Whay are you using the quick tools?

    No idea??? They just come up each day.
  • njh2008
    njh2008 Posts: 35 Member
    I think he means dont use the Qucik add calories, and put them in manually against whatever food you have eaten.
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