Sport The Right Combinations

[Lillian]

Hi, I've always feel that I'm not combining my foods correctly meaning protein/fats/carbs etc. and how to separate what I eat into 5 meals. Also, do my meal choices look ok? I'd appreciate any advice.

I'm currently 5'4" weighing around 110 lbs. I'm basically just looking to tone up. I workout about 5 days per week and always give myself 2 days to rest.

Here's what I have been eating:

Breakfast:
-Can be either 1 slice of whole wheat bread w/natural pb, with or w/o banana
-or kashi go lean cereal w/banana or raisins
-or 2 egg whites w/or w/o 1 slice of whole wheat toast;
and i always have a cup of coffee in the morning too.

My Lunch choices are:
-Can be 1 slice of whole wheat bread w/2 slices thuman's low sodium turkey and 1 slice thuman's pepper jack cheese w/mustard, lettuce & baby carrots on the side
-or light n lively cottage cheese w/blueberries & baby carrots on the side.

My snack choices are:
-Can be either no sugar added applesauce
-dannon light n fit yogurt
-baby carrots
-apple
-banana
-unsalted roasted almonds
-kashi pb granola bar
-raisins
-garden of eatin organic blue corn tortilla chips.

My Dinner choices are:
-Can be either whole wheat pasta w/zucchini garlic olive oil
-or some days i'll have regular pasta w/fresh tomatos and mozzarella cheese
-or chicken w/red potatos & salad
-or whole grain brown rice w/mixed veggies & low sodium black goya beans(beans r canned)
-or tacos w/lean meat(recently bought perdue lean chopped chicken meat to try w/tacos)
-once in a while we'll make homemade pizza to have on weekends.

These are some of the choices I make for meals, but my main question is how to combine my meals with the correct combinations of pro/carb/fats, etc. and when to eat them, etc. Even a simple example is good. I probably need to have more veggies in my diet.

Thanks!

 

[tjl]

I'm currently 5'4" weighing around 110 lbs. I'm basically just looking to tone up.

Your sig says that you want to cut to 105 pounds.

Your current height and weight gives a body mass index (BMI) of 19, at the low end of the "healthy" range (19-25). Cutting to 105 pounds would bring your BMI to 18. It is, however, still possible to have too high a body fat percentage (have you had that measured?), which is often called "skinny fat". In that case, the low amount of muscle may result in functional limitations (lack of strength to carry a bag of groceries, move furniture, or climb stairs, for example).

If you feel that you are "skinny fat", you may want to concentrate on building strength / muscle, rather than losing fat.

 

[Lillian]

Your sig says that you want to cut to 105 pounds.

Your current height and weight gives a body mass index (BMI) of 19, at the low end of the "healthy" range (19-25). Cutting to 105 pounds would bring your BMI to 18. It is, however, still possible to have too high a body fat percentage (have you had that measured?), which is often called "skinny fat". In that case, the low amount of muscle may result in functional limitations (lack of strength to carry a bag of groceries, move furniture, or climb stairs, for example).

If you feel that you are "skinny fat", you may want to concentrate on building strength / muscle, rather than losing fat.

Hi tjl. thanks for your advice. i do feel like "skinny fat". i currently do light weights and cardio. i believe my body fat % is somewhere around 20% as per my digital fat analyzer. I'd still like to know how to combine the right foods though to make sure i'm eating right in order to build muscle. any advice on that? thanks!

 

[amp89]

If you are looking to figure out which combinations of foods to have together, you should generally look to split meals up into protein/carb meals protein/fat meals. Generally you should have the protein/carb meals when you wake up, right before and right after working out. Every other meal should be protein/fat (and veggies). Although this isn't necessary, it may be worth trying out. The idea behind eating like this is to ingest carbs when your body needs it most, and therefore uses it the most efficiently, so that when digested they are not stored as fat.

So out of what you have suggested, probably the best breakfast IMO is the egg white and whole wheat toast. Cottage cheese is a great food anytime, but a turkey sandwich isn't that bad. For dinner if you aren't working out any time near it, try and stay away from pastas, rice, etc (if you have them don't think it's the end of the world. All of the snacks you mentioned are fine except for the chips and maybe the granola bars. If you are deciding between those refer back to the whole p/c-p/f deal.

These are just my suggestions. Good luck!

 

[chihiro]

Hi Lillian, it might be helpful for you to track calories using an online site. Then you can see your % of protein, carbs and fat. It really helps me so I can make sure I'm getting enough protein (I'm vegetarian) and fiber.

I agree with you, more veggies! Broccoli, asparagus, green beans, kale, spinach, bell peppers, onions ... the list goes on and on!

 

[tjl]

Hi tjl. thanks for your advice. i do feel like "skinny fat". i currently do light weights and cardio. i believe my body fat % is somewhere around 20% as per my digital fat analyzer.

The tables that I have seen on the web say that 20% body fat for an adult female is within the desirable range (or even within the "athletic" range, though at the higher end of that range).

 

[Lillian]

If you are looking to figure out which combinations of foods to have together, you should generally look to split meals up into protein/carb meals protein/fat meals. Generally you should have the protein/carb meals when you wake up, right before and right after working out. Every other meal should be protein/fat (and veggies). Although this isn't necessary, it may be worth trying out. The idea behind eating like this is to ingest carbs when your body needs it most, and therefore uses it the most efficiently, so that when digested they are not stored as fat.

So out of what you have suggested, probably the best breakfast IMO is the egg white and whole wheat toast. Cottage cheese is a great food anytime, but a turkey sandwich isn't that bad. For dinner if you aren't working out any time near it, try and stay away from pastas, rice, etc (if you have them don't think it's the end of the world. All of the snacks you mentioned are fine except for the chips and maybe the granola bars. If you are deciding between those refer back to the whole p/c-p/f deal.

These are just my suggestions. Good luck!

Ok, thanks. so i guess i'm not eating terribly bad, but it could use some tweakin. i normally do workout after dinner. i could probably use some better dinner ideas then if i can't do the pasta/rice thing or is it ok if i workout after dinner? can someone put together an example of a good day of eating for me out of the items i picked for food choices just so i can get an idea? like combining what pro. w/what carb. or what pro. w/what fat? like what do i combine with my snacks, etc.? sorry for all the questions. i'm a complete idiot to the meal thing.

example:
breakfast: 2 egg whites w/whole wheat toast
lunch: cottage cheese w/blue berries

snacks, when and what?
dinner?

i appreciate all your help.

thanks!
Lillian

 

[chihiro]

I usually have a mid morning snack and late afternoon snack.

Here are some of my favorites:

1/2 cup grapes with an ounce of low-fat cheese (mini low-fat Babybels are great) and a couple almonds.

1/2 cup cottage cheese with 1/3 cup mandarin orange slices with some slivered almonds on top.

Banana or apple sliced up with 1 tablespoon natural peanut butter

2 hard boiled eggs, yolk removed and hummus in it's place (this is one of my favorite snacks!)

1 cup blueberries, 1 cup strawberries, 1 scoop vanilla protein powder, slivered almonds and water buzzed up in a blender. Frozen berries are perfect for this!

Hope my vegetarian suggestions are not too boring!

 

[tjl]

The amounts of each food matter. You may want to check on or an online calculator (as others have suggested) to figure out how much you are actually eating of each nutrient.

Consider that in the context of what you need to eat. Protein is usually given as 0.4 to 1.0 grams per day per pound of body weight -- with exercising people (particularly those hitting the weights for strength increases) being pointed to the higher part of the range (the 0.4 end of the range is for sedentary people). Carbohydrates need to be sufficient to fuel your workouts without bonking. Total calories need to be sufficient to maintain or gain weight if you are attempting to gain strength, though there is some flexibility with macronutrient ratios here (but choose the good varieties of fat and carbohydrates and avoid the bad varieties). There are various on-line calculators that estimate that number of calories, based on activity level, among other things.

You will also want to eat foods that contain sufficient micronutrients and fiber. Eating a lot of vegetables and whole fruits will go a long way toward doing that.

Note that muscle is dense and heavy, so you may gain some weight as you gain strength. But your body fat percentage may actually decline if that occurs.

 

[mdawson2]

if your workouts are after dinner then whole wheat pasta is a good choice, I think personally, the only thing I noticed was a possible lack of protein. I agree that the granola bars aren't the best snack, its not that their necessarily bad for you its just that its kind of like waisted calories. If you really like them that much I would suggest a low cal protein bar instead (south beach ones) so at least you would be getting a protein. Also I didnt really see a lot of variety in your list if you want a little more choice you can always substitute your whole wheat pasta for another whole wheat carb or seafood instead of chicken, things like that. Pretty much a good rule of thumb is to not consume any refined sugar or white anything like rice or bread, eat enough protein and good fats like in seafood or PB. Since your trying to change composition more than weight or thats what it seems like. Just try to keep a minor cal deficit, continue your workouts, and you should be fine. For a combination of carb/protein ex) chicken and brown rice, fat/protein-tuna, hope that helps.

 

[Lillian]

The amounts of each food matter. You may want to check on or an online calculator (as others have suggested) to figure out how much you are actually eating of each nutrient.

Consider that in the context of what you need to eat. Protein is usually given as 0.4 to 1.0 grams per day per pound of body weight -- with exercising people (particularly those hitting the weights for strength increases) being pointed to the higher part of the range (the 0.4 end of the range is for sedentary people). Carbohydrates need to be sufficient to fuel your workouts without bonking. Total calories need to be sufficient to maintain or gain weight if you are attempting to gain strength, though there is some flexibility with macronutrient ratios here (but choose the good varieties of fat and carbohydrates and avoid the bad varieties). There are various on-line calculators that estimate that number of calories, based on activity level, among other things.

You will also want to eat foods that contain sufficient micronutrients and fiber. Eating a lot of vegetables and whole fruits will go a long way toward doing that.

Note that muscle is dense and heavy, so you may gain some weight as you gain strength. But your body fat percentage may actually decline if that occurs.

Thanks! i guess that is a free website to use?

 

[Lillian]

Thanks everyone!! I appreciate it really!

I have one other question. I take flaxseed oil supplements daily, but i've been hearing a lot about ground flax seed being a great fiber supplement. Where can I purchase this and is there a certain name brand i should be looking for? Do they sell it in a food store or a vitamin store?

Thanks!

 

[amp89]

If you work out after dinner then you could try something like (based 100% on what you said your options are):

Breakfast: 2 eggwhites with slice of whole wheat toast
suggestion: more egg whites and oatmeal instead of toast on the side.

Snack: Roasted almonds
suggestion: add some protein

Lunch: Cottage cheese w/ blueberries and carrots
add some fats here ex. natural peanut butter

Snack: Danon light n' fit yogurt
suggestion: more calories more fat

Dinner: (mix n match) Chicken w/ brown rice or whole grain pasta

Workout

Post workout: Chicken/ tuna/ egg whites with a banana or raisins.
suggestion: Whey protein with banana

As people are saying the most important thing overall is you calorie intake. This is not at all comprehensive, and I think you should add more options in to your day. But with what you presented this is what I think would be best. As someone said if you workout late at night, then it would be good to have some carbs before and after your workout. But most of your other meals except breakfast should focus around proteins and fats. I also think you should invest in a good protein powder, not only for after your workouts, but to help you get enough protein throughout the day.

 

[Lillian]

If you work out after dinner then you could try something like (based 100% on what you said your options are):

Breakfast: 2 eggwhites with slice of whole wheat toast
suggestion: more egg whites and oatmeal instead of toast on the side.

Snack: Roasted almonds
suggestion: add some protein

Lunch: Cottage cheese w/ blueberries and carrots
add some fats here ex. natural peanut butter

Snack: Danon light n' fit yogurt
suggestion: more calories more fat

Dinner: (mix n match) Chicken w/ brown rice or whole grain pasta

Workout

Post workout: Chicken/ tuna/ egg whites with a banana or raisins.
suggestion: Whey protein with banana

As people are saying the most important thing overall is you calorie intake. This is not at all comprehensive, and I think you should add more options in to your day. But with what you presented this is what I think would be best. As someone said if you workout late at night, then it would be good to have some carbs before and after your workout. But most of your other meals except breakfast should focus around proteins and fats. I also think you should invest in a good protein powder, not only for after your workouts, but to help you get enough protein throughout the day.

This sounds great! I appreciate u taking the time to break it up for me like that so i can really get a feel for what i need to do.

Snack: Roasted almonds
suggestion: add some protein (what sort of protein would you recommend here?)

Snack: Danon light n' fit yogurt
suggestion: more calories more fat (what could i have here in your opinion?)

Where could i have the protein powder if i purchased some?

Thanks!! Sorry for all the questions. Again, thank you!

 

[tjl]

Thanks everyone!! I appreciate it really!

I have one other question. I take flaxseed oil supplements daily, but i've been hearing a lot about ground flax seed being a great fiber supplement. Where can I purchase this and is there a certain name brand i should be looking for? Do they sell it in a food store or a vitamin store?

I have seen flaxseeds (though probably not ground) in Trader Joe's and Whole Foods grocery stores.

For fiber, you can just eat lots of vegetables, whole fruit, beans, and whole grains. Omega-3 polyunsaturated fats can also be found in fatty fish, like salmon and sardines.

Yes, is free to use. I don't know about the sites that calculate your day's calories, protein, fat, carbs, etc. from foods you list -- others who have used them can chime in.

 

[chihiro]

Yup, Trader Joe's will have ground flax seed (Bob's Red Mill is a great brand) and they have pretty good affordable protein powders. They also have great deals on nuts!

and are both great sites. There is also

Flax seeds are great, I put them in my steel cuts every morning and they can be sprinkled over scrambled eggs, used in muffins, smoothies...all kinds of options for them!

 

[Lillian]

I have seen flaxseeds (though probably not ground) in Trader Joe's and Whole Foods grocery stores.

For fiber, you can just eat lots of vegetables, whole fruit, beans, and whole grains. Omega-3 polyunsaturated fats can also be found in fatty fish, like salmon and sardines.

Yes, is free to use. I don't know about the sites that calculate your day's calories, protein, fat, carbs, etc. from foods you list -- others who have used them can chime in.

Cool, i have a trader joe's near me, so i'll go there and get them.

Unfortunately I don't really like to eat fish. only once in a while i could have tuna fish but to be honest i really have to be in the mood for it or else i'll gag...LOL!

i've tried one of the calculators called fitday which i'm not crazy about and i got a recommendation from neuro for another calculator that i still need to try out. Yup, the daily plate is the one neuro recommended.

Thanks a bunch!!

 

[Lillian]

Yup, Trader Joe's will have ground flax seed (Bob's Red Mill is a great brand) and they have pretty good affordable protein powders. They also have great deals on nuts!

and are both great sites. There is also

Flax seeds are great, I put them in my steel cuts every morning and they can be sprinkled over scrambled eggs, used in muffins, smoothies...all kinds of options for them!

great, thanks! i have a trader joe's near my so i'm gonna go there this week.

 

[amp89]

This sounds great! I appreciate u taking the time to break it up for me like that so i can really get a feel for what i need to do.

Snack: Roasted almonds
suggestion: add some protein (what sort of protein would you recommend here?)

Snack: Danon light n' fit yogurt
suggestion: more calories more fat (what could i have here in your opinion?)

Where could i have the protein powder if i purchased some?

Thanks!! Sorry for all the questions. Again, thank you!

Look here: http://training.fitness.com/nutrition/lv-s-grocery-list-19098.html for information on fats, proteins, carbs that you can add to your grocery list. As far as protein powders go, you can go to a local gnc or vitamin shoppe, or you can get them on the internet which is what I usually do. atlargenutrition.com has some good products.

 

[Lillian]

Look here: http://training.fitness.com/nutrition/lv-s-grocery-list-19098.html for information on fats, proteins, carbs that you can add to your grocery list. As far as protein powders go, you can go to a local gnc or vitamin shoppe, or you can get them on the internet which is what I usually do. atlargenutrition.com has some good products.

thanks amp, i think i'm gonna hit vitaminshoppe for protein powder. also, is there some sort of calculation that i need to do to figure out the % of pro/carb/fats that i need for my weight, etc? i created an account on the daily plate to help but i didn't see anywhere that tells me that. it pretty much calculates what i ate for the day as far as calories, pro, fats, carbs, etc., but how do i know what % of each that i actually need?

thanks!