What to Eat and How Much?

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What to eat and how muchEveryone is different.  The taller you are, and the more muscle mass you have, the more calories you require. Also, men generally require more calories than women. The factors that determine your daily caloric needs are your height, weight, gender, age and activity level. To calculate your exact caloric amount, consult a nutritionist or go online. There are many websites that provide a calorie calculator. As an example, a 5’4’’ (162 cm), 30-year-old woman who weighs 155 lbs (70 kg), requires 1,408 daily calories. My Resting Metabolic Rate (RMR) at 5’10’’ (177 cm) and 125 lbs (57 kg) is about 1,500 calories.

Caloric Mix ‘N Match

It’s fun to create your own nutrition plan! Here are some examples from my own. It all depends on your own tastes and preferences, and if you don’t like a particular food, try to find a substitute.

Breakfast

  • 1 whole-grain bread toast, with 1 tbs of peanut butter, 1 cup of soy milk, and a piece of fruit
  • 2 boiled or scrambled eggs (no oil or butter), 2 slices of ham, ½ cup of peas or 1 whole grain bread toast, and piece of fruit
  • 1 cup of low-fat yogurt, 1 slice of whole grain bread toast with 1 tbs of peanut butter, small piece of fruit
  • 2-3 slices of brie cheese (or other), 1 cup of mixed fruit (or grapes), 1 slice of whole grain bread toast
  • 1 cup of low-fat yogurt with 15 nuts (walnuts, almonds, hazelnuts) and a piece of fruit
  • Small bowl of oatmeal with a handful of raisins, cup of soy milk, and small piece of fruit

Lunch

  • Turkey open-faced sandwich: 1 slice of whole grain bread toast, spread with ¼ avocado, 4 slices of turkey, sliced tomato, cucumber, lettuce. Piece of fruit or berries.
  • Vegetable salad: Mixed vegetables with chicken/shrimp/egg-whites topped with 2 tbs of vinaigrette dressing or 1.5 tbs of sunflower oil, and some fruit
  • 1 whole grain English muffin, with 1.5 tbs of peanut butter, and 1 banana
  • Sushi:  Seaweed salad, 1 hand roll, 6 pieces of sashimi, small fruit plate
  • Thai: Yum Woon Sen and a few slices of mango or other fruit
  • On the go: 1 protein bar and a piece of fruit. OR handful of nuts (about 20) and handful or raisins/prunes, and a piece of fruit

*Remember that you should try to split lunch into two. For example, have part of the meal then three hours later have the fruit.

Dinner

  • Chinese: Tofu with mixed vegetables (ask for sauce on the side) and ½ cup of brown rice
  • Japanese: Miso soup, 1 sushi roll (6 medium pieces), 6 pieces of sashimi
  • Thai: Tom Yum Koong, Nam-prik with vegetables, Larb Gai with 1 spoon of brown rice
  • Thai: Som Tum, Pla Nueng Manao with 1 spoon of brown rice
  • Grilled fish (3-4 oz) with sautéed vegetables (broccoli, cauliflower, carrots and mushrooms sautéed with 1.5 tbs of sunflower oil) and ½ cup of pasta

 

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