For the last 5 years I’ve attempted to get healthier.
- I quit smoking some time ago, which was a difficult to say the least.
- I lost a bunch of weight, put it back on again, lost some of it and them put it all back on again.
- I got married.
- I bought a bunch of workout clothes…doesn’t that count?
- I’ve read several books on nutrition including Power Eating.
- Bought a scale and trying to use correct portion controls.
According to my research I should be eating around 3100 calories a day, which includes:
227 grams of protein which equals 908 calories.
310 grams of carbohydrates which equals 1240 calories.
100 grams of fat which equals 900 calories
This is consumed over 8 meals a day, 390 calories per mean with the LAST meal being 2 units, which is 790 calories. The FIRST time I lost weight I did so with fewer calories, but I ran out of energy quickly…so I hope this newer version of my nutritional plan works.
Here are the serving sizes and frequency I’m aiming for.
Servings
Food Group Per Day Standard Serving Size Comparison
Meat or 1 2/3 cup cooked beans A serving of meat is
alternatives or lentils, 1 egg about the size of the
(4 per week) palm of your hand, or
3 ounces of cooked a deck of cards.
lean beef,
poultry, or fish
Dairy 2-3 1 cup (250 ml.) milk An ounce of hard
2 slices cheese cheese is about the
1 small tub yogurt size of a standard
matchbox.
Fruit 2-3 1 medium apple, A half cup of cut
orange, banana fruit is about the
2 small apricots, size of a small fist.
plums, etc.
1/2 cup fruit juice
Vegetables 4-5 1 medium potato A half cup of cooked
1/2 cup cooked vegetables is about
vegetables the size of a tennis
1 cup salad ball.
vegetables
Breads and 4-7 1 slice bread A serving of rice,
cereals 1/ cup of cooked pasta, or noodles is
pasta or rice about the size of a
1 bowl breakfast baseball.
cereal
