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My eating habits? Pls feedback?
I just want some comments on this pls, make it constructive (:
So Im 16 years old, female, and 5'6'' tall just before I get started
Breakfast:
Oatmeal mixed with fiber one cereal and soy milk, almonds, and sliced bananas/ berries...depends which fruits I have
Mid day snack:
Whole grain brown bread with peanut butter and nutella, one slice
About 20 almonds
Lunch:
Ham, cheese, lettuce sandwich on whole wheat brown bread...no mayo or any other spreads
Apple or banana
After school:
Track practice for about 1.5-2hrs
Late day snack..after practice:
Raisin roll bread or an apple/ banana
Dinner:
Depends on what there is...but never eat white rice, only brown rice
Alot of veggies
Meat
Maybe pasta
And I always drink a glass of milk before bed with a slice of brown wheat bread with peanut butter
Just constructive feedback pls...Also I get my daily excercises from track practice...
It's a good place to start. My notes:
Awesome choice for breakfast. The complex carbs and healthy fats in oatmeal with nuts will keep you going for hours, and sweetening your oatmeal with natural sugar from fruit rather than the white stuff is a really smart move.
Are you really sure that you need a midmorning snack after such a substantial breakfast? Try going a day without, or just asking yourself as you make your snack if you're really hungry and need a snack or if you're just eating out of habit/routine. You should learn to not eat when you're not hungry.
Your lunch sounds awfully boring. Jazz it up with at least some horseradish or dijon mustard to give that sandwich some flavor! You really don't want to put yourself in a position where your lunch looks really boring and the vending machine/cafeteria/etc food looks really attractive by comparison.
I'm not sure what raisin roll bread is, but I notice a marked lack of protein and complex carbohydrates in your post-workout snack. Both of these nutrients are essential to rebuild your muscles after you tear them down in a hard workout. Try cottage cheese and whole-wheat toast, or Greek yogurt with high-fiber cereal instead.
Dinner looks good! Try swapping out that pasta for quinoa, bulgur, barley or other grains from time to time for some variety and an extra punch of protein.
Overall, this is a really healthy and balanced diet. You should probably pop a calcium supplement because one glass of milk a day isn't enough to take care of your calcium needs for the entire day, and I also recommend fish oil capsules (or other omega-3 supplements) if you're not eating fish at least once a week. I'm very impressed with your commitment to eating real, whole, natural foods instead of processed garbage. Keep up the great work!
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