JaneFW
Well-Known Member
Stan, what I use is a free program called Fitday.com. I have used it for about 8 years. You can search their vast database for any foods you eat, and the amount you are eating (I have learned to assess a lot of mine but I do have a scale and also measuring cups if I really need to be precise). You input the food, the amount, and it calculates calories, fat, sodium etc. You can even build up your own database, which I have done over the years, inputting your own foods.You two ladies seem t now a lot about calories. Do you have a menu on healthy food that would be from 1800-2000 calories? If you do would you post them please?
What to eat really depends on your preferences. You should always eat breakfast. With that amount of calories (which is much higher than mine so hard to figure out how to add those extra calories) you can have a healthy cereal, something with lots of fiber, and a banana, milk and another piece of fruit. You can snack on nuts in the mid-morning. At lunch, go for your main meal of the day which could/should be a large piece of protein - tuna or salmon steak perhaps, with a side of pasta or a baked potato, and a side of vegetables. My understanding is that the grains/carbs should be a 'side' rather than a main. I, personally, would have more fruit with that, and you can certainly "afford" bread with it. Mid-afternoon snack could be crackers and cheese. In the evening, eat lighter with a good hearty vegetable soup, and some kind of light dessert.
It's hard to figure out for you, but let me just say that what I have on my menu at Fitday to eat today is:
Breakfast: 1/2 cup oatmeal & coffee, no dairy creamer (no sugar)
Snack: Pear
Lunch: Baby spring mix w/spinach salad & celery, topped with about half a cup of salmon (prepared without any extra oil on the grill), with 2 tbsp of raspberry vinagerette. For dessert I have strawberries, blueberries and raspberries (about 1/2 cup of each) & a nectarine
Snack: Apple & Greek yogurt
I am at 684 calories with that, and only 12g of fat. That's about a third of what you need to eat, so you see the difference? You could have had a full cup of oatmeal, and a side of pasta with the salmon and still be doing really well.
All I can suggest is looking hard at the labels of everything that you eat. But if anyone is looking to control their eating, keeping a food diary - even a written one - is essential. It's also essential to be extremely honest. Some research shows that people consistently under-assess how much they eat - especially the quantities. If in doubt, assess over!! There's nothing wrong with being a little hungry at times.
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