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Discussion Starter · #1 ·
Hi everyone!<br><br>
I am currently trying to lose about 20 pounds. It is so hard to evaluate my own diet. Can you tell me what you think? (I am a 22 yr old female veggie- trying to switch back to veganism).<br><br>
I also work out for 30-45 minutes 3-5 days a week.<br><br>
Thanks in advance!<br><br><br><br>
Here is a typical day:<br><br>
B- fruit salad- usually 3 serving of fruit- for example, a large banana and a small handful of grapes, with a suace made of low fat tofu and berries on a bed of greens.<br><br><br><br>
L- sandwich- 2 slices whole grain flax bread with smart deli slices or a veggy burger, with romaine and nayo<br><br>
plus a cup of homemade 3 bean salad (kidney or garbanzo with wax and green beans<br><br><br><br>
S- piece of fruit or veggies and hummus<br><br><br><br>
D- 1 cup of veg baked beans and 2 smart dogs<br><br>
or 1/2 Amy's cheeseless pizza with side salad<br><br><br><br>
S- cup of soymilk and maybe popcorn or glass of wine<img alt="" class="inlineimg" src="/images/smilies/wink3.gif" style="border:0px solid;" title=";)">
 

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Can you tell us how tall you are and how much you weigh? I only ask because somebody that's 5'0" and 120lbs would have different nutritional requirements than somebody that was, say, 6'0 and 200lbs.<br><br><br><br>
Aside from that, I think that you should consider adding more vegetables to your diet. The few that are found on your frozen pizza, supplemented by a couple of romaine leaves found in your salad and on your sandwich are hardly enough to meet the daily requirements for a healthy adult.<br><br><br><br>
You may also want to consider eating something with less sugar in the morning from breakfast. Fruit is great as a snack, but eating it as your first meal in the morning spikes your blood sugar and can you leave you feeling drained by mid-day. Try oatmeal or another whole grain, hot cereal with flaxseed, walnuts, earthbalance (because a little fat mixed with the protiens in the cereal will help you to feel fuller longer), and soymilk (sugar-free) instead. If you really crave a little sweetness in the morning, add a few frozen berries (I like blueberries).<br><br><br><br>
It looks as though you're hitting your protien requirements! Great job there.<br><br><br><br>
Is your soymilk supplemented with vitamin B-12? If not, you'll need to find a source for that nutrient. If so, be sure to drink enough of it to meet your daily requirement!<br><br><br><br>
Finally, it wouldn't be a bad idea to start taking a daily multi-vitamin if you aren't already. As much as people don't like to hear it, not everybody is perfect and it can be difficult to meet all of your daily nutritional requirements as a vegan.
 

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<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>stellar26</strong> <a href="/forum/post/0"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a><br><br><br>
You may also want to consider eating something with less sugar in the morning from breakfast. Fruit is great as a snack, but eating it as your first meal in the morning spikes your blood sugar and can you leave you feeling drained by mid-day. Try oatmeal or another whole grain, hot cereal with flaxseed, walnuts, earthbalance (because a little fat mixed with the protiens in the cereal will help you to feel fuller longer), and soymilk (sugar-free) instead. If you really crave a little sweetness in the morning, add a few frozen berries (I like blueberries).<br><br><br></div>
</div>
<br><br><br>
Agreed. <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 

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Discussion Starter · #4 ·
Thanks for the help!!!<br><br>
I am 5'9 and currently weigh about 165. I'd like to lose another 15 pounds and weigh 150. I weighed 125 after college, but this was too thin. I am now a year and one-half out of school and sitting at a desk all day, slacking on excercise and going out constantly has led to a 45 pound gain.<br><br>
One important thing I forgot to mention in my original post is that I go out to eat at least 3 times a week. When I'm out, I try to focus on portion conrol more than what I order most of the time. For example, I'll order the pasta, but only eat 1/2.<br><br><br><br>
Following your advice, I am trying to think of few ways to incorporate veggies into breakfast. How do these sound?<br><br>
1. A smoothie made of fruit, tofu and greens<br><br>
2. Tofu scramble with bell pepper, onion, tomato, etc....<br><br>
3. Baked beans and a slice of whole grain toast with a large tomato<br><br><br><br><br><br>
Also I count the bean salad at lunch as a veggy- it is 2/3 green and wax beans, so while I count the garabanzos as a protien, I think this dish is more of a veggy. Also, I am trying to choose veggies and hummus as a snack more often than fruit. How does this sound?<br><br>
Thanks again!
 

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I have lost 30 lbs. over the last year, and my advice would simply be to work out 5 days a week and do not eat 2 to 3 hours before bedtime. And to eat more veggies. It does seem like you may be eating too much sugar in the morning. My breakfast usually consists of a little fruit and some oatmeal, which stabalizes my blood sugar, (I tend to have low BS), and it makes me feel satisfied for a lot longer than the times I've had a fruit smoothie or something like that.
 
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