Into every one of my 6 meals a day?
This is my typical day of eating
breakfast - Oats with half a banana & a handful of raisens
morning snack - 10 almonds or a yoghart
lunch - tuna or salmon, or a chicken salad, or a ham wholemeal sandwhich
arfternoon snack - a diet shake (109 cals) and a piece of fruit
evening snack - crackers & cottage cheese
dinner - chicken or steak with veges
occasional dessert snack - fruit & jelly or cookie
What can i add or take out of my meals to get the balance of protein/carbs/fat right?
Any help much appreciated
thanks
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Amanda, u didn't mention your age. Actually it depends on so many factors , such as your daily routine, physical work, disease factor... even so many people like to be more healthier whatever already he is fit enough.
It seems your diet is ok. Here is some more information which will be beneficial for your proper nutrition's:
*Try to set a weight , it means this set point theory of weight control holds that the body will defend a certain weight regardless of external factors, such as calorie intake or exercise.
* Eat a variety of foods.
* Balance the foods you eat with physical activity -- maintain or improve your weight.
* Choose a diet with plenty of grain products, vegetables and fruits.
* Choose a diet low in fat, saturated fat and cholesterol.
* Choose a diet moderate in sugars.
* Choose a diet moderate in salt and sodium.
* If you drink alcoholic beverages do so in moderation.
Check your meal plan from a chart given below:
SUGGESTED MEAL PLAN ----
1.BREAKFAST
Fruit Juice
Cereal
Meat/Meat Substitute
Bread-Margarine
Milk
Beverage
2.DINNER - NOON OR EVENING MEAL
Meat/Meat Substitute
Potato/Potato Substitute
Vegetable and/or Salad
Bread-Margarine
Dessert
Beverage
3.SUPPER - EVENING OR NOON MEAL
Soup or Juice
Meat/Meat Substitute
Potato/Potato Substitute Vegetable and/or Salad Bread-Margarine
Dessert
Milk/Beverage
SUGGESTED FOODS AND BEVERAGES , u can choose -----
1.SUGGESTED BREAKFAST
Orange Juice
Oatmeal
Scrambled Eggs
Whole Wheat Toast/Jelly/Margarine*
Skim Milk
Coffee or Tea
2.SUGGESTED LUNCH/DINNER
Baked Chicken
Sweet Potatoes
Green Beans, Coleslaw
Whole Wheat Toast/Jelly/Margarine*
Strawberries
Coffee or Tea
3.SUGGESTED SUPPER/DINNER
Vegetable Bean Soup
Meatballs with Tomato Sauce
Spaghetti
Broccoli, Spinach Salad/Dressing*
Garlic Bread
Rice Pudding
Skim Milk
Hope, it will be helpful to choose your meal as well as maintain proper nutritients.
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Amanada,
Its difficult to get all three equal in 6 meals,thats why i dont bother i only have 3 a day sometimes 4.
there is evidence to prove that 3 a day is just as good as 6 a day
Effect of the pattern of food intake on human energy metabolism.
Verboeket-van de Venne WP, Westerterp KR, Kester AD.
Department of Human Biology, University of Limburg, Maastricht, The Netherlands.
The pattern of food intake can affect the regulation of body weight and lipogenesis. We studied the effect of meal frequency on human energy expenditure (EE) and its components. During 1 week ten male adults (age 25-61 years, body mass index 20.7-30.4 kg/m2) were fed to energy balance at two meals/d (gorging pattern) and during another week at seven meals/d (nibbling pattern). For the first 6 d of each week the food was provided at home, followed by a 36 h stay in a respiration chamber. O2 consumption and CO2 production (and hence EE) were calculated over 24 h. EE in free-living conditions was measured over the 2 weeks with doubly-labelled water (average daily metabolic rate, ADMR). The three major components of ADMR are basal metabolic rate (BMR), diet-induced thermogenesis (DIT) and EE for physical activity (ACT). There was no significant effect of meal frequency on 24 h EE or ADMR. Furthermore, BMR and ACT did not differ between the two patterns. DIT was significantly elevated in the gorging pattern, but this effect was neutralized by correction for the relevant time interval. With the method used for determination of DIT no significant effect of meal frequency on the contribution of DIT to ADMR could be demonstrated.
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