Please evaluate my diet and let me know if my choices were good/bad?

Question

I am trying to tighten up my diet. Hopefully, even lose 5 pounds. Please tell me if the choices I made today were good or bad and why. Thanks!

Breakfast:
medium skim decaf caramel latte (splenda, no sugar)

Lunch:
(We went out for a co-worker's birthday.)
Amstel Light
whole-wheat wrap with salmon & avocado
broccoli side

Snack:
Luna bar
(Yesterday Y!A were telling me these were a bad choice. Really? B/c they're protein–not candy–bars.
http://www.lunabar.com/pages/lunaflavors/

Dinner: (What I'm planning on having)
spinach wrap with soy cheese and hummus

Dessert:
Teddy Graham snack bag

Answer 1

Wow, that guy's answer is totally off the subject and I stopped reading after a few paragraphs, his information is a little backwards and not totally true.

However, in terms of your choices being good or bad... I'm not too sure of the servings (or sizes) of the foot you've eaten. If I had to guess I would say you've eaten around ~1300-1400 calories. Its hard to say with the latte and again all the sizes.

First you should figure out how many calories you need per day. its different for everyone. There are places online you can plug in your height, weight, age etc. in and it'll will tell you how many calories you should have a day.

I would suggest, eating a full breakfast, not just a latte. Giving your body a little bit of carbs for energy in the morning is not the best. You should have a fuller breakfast which composes of 1/5 or 1/6 of your calories. (you should eat 5 or 6 meals a day). So if you are suppose to eat 2000 calories a day, 330-400 calories. Spread that out between carbs and protein and a little bit of fat. For instance I would eat cereal, with skim milk and something with protein (nuts, tofu, egg whites etc.) i usually go just with a protein drink. The idea is good carbs high in fiber with high protein and low fat.

Lunch looks pretty good. However it looks like you sacrificed your carbs getting the wrap instead of bread. Perhaps you made up with the beer? :) Avacado is good for you, but it does have a lot of fat in it also. Like i said before, it should be around 400 calories, with high protein, good carbs ( i don't think beer qualifies :-p) and low fat. It looks like you have your protein, but your missing out on the carbs, and i'm not sure how much avacado you ate or what else was on the wrap, but it looks like low fat. But then again its a bday party, its alright!

Your snack: I love luna bars. They aren't necessarily bad for you. They aren't the best carb, but I like 'em because they are fast and very tastey. They are low in fat and relativley high in protein. What I would suggest is having something more, small sandwich, a shake (odwalla) etc. You are hitting just under 200 calories with the luna. You should add a little more. (based 400 calories per meal, based on 2000 calories a day)

Your dinner looks good One suggestion is to add protein, some chicken, or salmon. You want to eat more carbs during the day and less at late afternoon and night and increase your protein intake during the late afternoon and evening. This way your body won't end up storing the carbs as fat if your not going to be doing anything vigorous. Also, i'm not sure what consists of hummus and what else your putting on the wrap. But remember to keep it low fat.

Post dinner meal, I would add something else besides a graham snack bag. i'm assuming thats around 100-200 calories. You'll want to add something else, something with protein to get you those extra calories.

Main points: Find out how many calories you need a day. Split that up into 5 or 6 equal (calorie wise) meals. Eat low fat, rich in carb and protein diet to fulfill those calorie requirements. (Try not to eat more than 30-40 grams of fat per day).

In case your wondering, i'm telling to eat more a lot. What you'll find is if you are eating a lot less than what you need per day, your body will go into 'starvation' mode. And it will store most of the food you eat as fat. You basically need to give your body enough food to last it to the next meal. If you follow those guidelines up there, you will feel full after your meal, and 3-4 hours later your stomach will be aching for something else. Then you'll know your metabolism is up and your burning energy (and fat!).

Hope that helps! Sorry if its too long. Let me know if you have any questions! Good luck!


I'm sorry, but i just read that post up above me and ...wow. Your body needs protein. Your muscles are NOT made of water. And most people do NOT eat enough protein in their meals, ESPECIALLY if they are not eating meat. And Brain cells are definitely not used for fuel. I'm not sure where that came from. The main sources of fuel are carbohydrates and fats, and when we are deprived of that we start to use protein (or muscles) which is not safe at all (eg. the atkins diet). I'm sorry but that guy doesn't know what he's talking about.

Answer 2

Breakfast is an important meal and you had no nutrition at all and the splenda is a poison to your body and has been linked to many very sever diseases.

Lunch was good- actually excellent.

I'm not familiar with a Luna Bar but if it is a protein bar it is bad

Dinner sounds great, Skip the grahams, chemicals which will process and make you hungry in about 2 hours.

See the following as a guide, not a bible.

· It is important to maintain a good diet so you don't compromise your health. Damage done because of lack of nutrition is not worth a nice body. Some diet damage cannot be fixed.
·
· When you deprive your brain, the brain will take other body cells to convert to the elements that it needs. And the cells it takes are BRAIN cells. OOPS. I don't want to lose brain cells to have thin legs. But I would like to have both.

Also, a quick weight loss is usually a water loss and that loss will come back ASAP. You cannot loose FAT more than 2 to 3 pounds a week. Any more than that and you are loosing water and muscle mass (not good)

AND DON'T GO ON A DIET. DECIDE TO MAKE A LIFE CHANGE TO A HEALTHY LIFE STYLE.

1) fruits and veggies, all you want, organic, raw, vine-ripe if possible. Steamed is OK, sautéed is OK even canned or frozen is OK, but lots of them.
2) limited or no meat.
3) nothing fried
4) no FAST FOOD- is junk, no nutrition, empty calories
5) NO PROCESSED FOOD. if you can't pronounce it don't eat it.
6) nothing white, salt, sugar, mayo, milk, (or at least in moderation.
7) NO DAIRY-dairy is great for baby cows, your body does not even digest it properly. check out www.notmilk.com
8) EXERCISE- and be sure to refresh your body with water and fresh fruit
9) NO PROTEIN SUPPLEMENTS. Muscle is made from water, replace the water. You get enough protein from the food you eat, You get more protein from spinach than the supplements you take and your body does not get toxic on food protein the way it will with supplements. Supplements can really tax you liver.
10) Good supplement would be Omega 3, and B-12 and Juice Plus+
http://www.juiceplus.com/nsa/pages/Home....
11) NO CARBONATED DRINKS, or at least limited. They actually dissolve the calcium in your bones.
12) Calories in calories out.

AND DON'T GO NUTS, MODERATION.

And the spell check would not work, so if I messed up please forgive.