What is the absolute minimum amount of food a healthy, reasonably active female should eat in a day?

Question

I have no idea of portion size or types of food, so just want to know the absolute minimum, and types of food I could eat in a day. That way I don't risk health problems, but also won't put on any weight!

I need to know specific food and portion sizes for the whole day. If someone could tell me a minimal breakfast, lunch and dinner (if its necessary to have all three) and what to drink. Don't include 'treats' etc, I want a strict, harsh regime without damaging myself!

Answer 1

enough to stop you feeling hungry........

Answer 2

It depends on your height/build. An average woman (5'5" or so) can maintain health at 1250-1300 calories/day. An average male can do so at 1400-1500 calories. You will definitely slim down and lower risks for cancer, etc. but increase risks for other diseases such as anemia and digetive problems like gall stones if you attempt the minimums. I would suggest 1500-1750 calories as a reasonable minimum range for a woman.

Food packaging will tell you the caloric value of their servings. But I would not recommend COUNTING calories as much as mapping out healthy meals and their caloric values. For example, I know that my average salad with any type of lettuce/spinach, a serving of any shredded cheese/cottage cheese, a handful of nuts, a handful of dried fruits (eg. raisins, craisins, or mandarin oranges) and a squeeze of dressing is about 500 calories. Likewise, a full bowl of cereal with milk (way more than 1 cereal serving) and a piece of fruit (other than bananas) is also 500 calories. These options allow for consistent calories and some food variability. Since nobody wants to eat the same meal day after day, it helps that you can change your cereals, the leafy vegetable in your salad, the nut type, etc. and you SHOULD so that you get the beneifts of variety. This prevents burnout and reduced stress because adding up calories every time you eat is way too strenuous. You need to create a happy way of living, not a 3-week diet.

Try to eat 4-6 times a day instead of the traditional 3 meals to balance your metabolism. Keep in mind it takes about 20 minutes for your body to recognize if it is full, so eating a planned, huge meal WILL lead to overeating. I can eat a 1,200 calorie steak dinner at 5pm in 15-20 minutes, and then I feel full. The problem is that my food is digested by 8pm and I feel hungry again, and it will occur whether I ate 400 or 1400 calories for dinner. The result is that I am going to eat more, and if I only burned 400 calories, then I have 1,000 calories that are turning into body fat. Overeating is an all-day event, not just a midnight snack phenomenon. NOTE: 3,500 calories = 1 pound body fat

Also, avoid white flour foods such as pasta and white bread. They digest quickly, which means you get lazy-feeling from your sugar spike and then get hungrier sooner from an empty stomach.

You must figure out what types of food you like, but here are some very good dietary goals. Based on 2000 calories (you may want to make adjustments for a 1500 calorie plan) you should eat per day:
Carbohydrates - 300 grams
Fats - 65 grams
Proteins - 50 grams
Fiber - 25 grams

If you can only hit one of these targets per day, then make it fiber. If you prioritize getting your daily fiber without a supplement, then you will be forced to eat healthier foods. The best sources of fiber are beans and nuts. I have never erad anything about health risks from eating too much fiber, either. My secret weapon for fiber is vegetarian chili. Add chicken to the chili if you cannot do meatless. Another great food is soy nuts. They are dry and horrible alone, but add great crunch and nutty flavor to a salad. If cancer is your biggest fear, then focus on foods with antioxidants like dark red kidney beans, berries, and almonds. Green tea supplements can also be used for an antioxidant boost.

Good luck.
Dave S.

Answer 3

roughly 2000 cal to maintain your weight. always have breakfast - a medium sized portion cereal (fibre is good for your insides) OR slice toast with egg, fruit juice etc, for lunch have beans on toast or crackers or sandwich or salad stuff follwed by a yoghurt and some fruit (tinned or fresh) for main meal have medium sized portion of whatever you fancy followed by another piece of fruit. also if you feel like a bar of chocolate or a packet of crisps or something then it is best to have it - by denying yourself the stuff you like/want then you just eat more of it when you allow yourself to have it. i am a firm believer that if you eat something every 2-3 hours you keep your metabolism rate up and your body gets used to burning food off and not store it for the next time you are starving

Answer 4

This can not be assesed on here. you need to get a personal trainer or nutrionist to examine you diet, they should weigh you, measure you, and take into account how much you burn via activity as this is extra to just existing, most of the levels put on here ie 1,250/1,400 would only allow you to maintain weight so long as you sat still all day, unless you are very small.

Answer 5

The Workout Magazine says at least 1600 calories per day is healthy and that is attained with meats, vegetables, and good carbs like in rice and pasta, and whole grain wheat bread.

Answer 6

Try this book It helps you calculate you Basil Metabolic Rate...(your unique metabolism for your age, weight, etc. at a resting state) Then they give you a formula to figure out how many calories you need to eat to maintain a certain weight according to your level of activity.

Answer 7

depending on age and weight, I'd guess somewhere around 14k is your minimum so don't go below that. After a certain point you actually stop losing weight because your body realizes it is not getting enough food and your metabolism slows. Talk to your doctor.

Answer 8

i'm no expert but i would assume you don't want to be knowing the absolute minimum. If your active and healthy , and you eat a reasonablely good diet (i.e.) not junk foor. Your gonna look good. Too thin is unattractive.

Answer 9

about 1600-1900 calories

Answer 10

1200-1500 calories per day to lose weight. 2000 to maintain.

Answer 11

For someone who isn't really active and burns a lot of calories... I would say about 1,600-1,800 cal. a day