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Discussion Starter · #1 ·
Hey there,

I'd love you to take a look at my diet. I have the impression that it's pretty good but I'm always open to criticism.
As I'm currently studying and do a lot of different things at the weekends I'll give you a rough idea of what I eat from Monday-Friday as some days vary but the weekly average is rather consistent over the time.

This is what I eat from Monday to Friday:

2 Onions
2 Broccolis
4 Zucchinis
4 Paprikas
10 Mushrooms
20 Carrots
10 Bananas
1 kg of Oatmeal
1 kg of Rice
3 Cans of Beans/Peas
3 Cans of Lentils
3 L of Rice/Oat/Almond/Soy Milk
250g of Nuts
250g of Tofu
Average usage of Flaxseed Oil
Average usage of Pumpkinseed Oil


My physical activty level varies greatly due to my rather packed schedule at university (teachers degree for 3 subjects and three individual Bachelor studies) but I try to run 10km a day about 3-5 times a week and used to do martial arts but cannot do so at the moment due to my schedule. I'm 2,02m tall and weigh around 65-67kg, if this is of interest/relevance.

If I forgot anything, let me know!

Really looking forward to some criticism! I'd love to improve.

Greetings
 

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Not such a Beginner ;)
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8,394 Posts
Welome! :)

Looks like a lot of food, but you are underweight, it looks like?

"For the information you entered:

Height: 2.02 meters

Weight: 66 kilograms

Your BMI is 16.2, indicating your weight is in the Underweight category for adults of your height.

For your height, a normal weight range would be from 75.5 to 101.6 kilograms.

Talk with your healthcare provider to determine possible causes of underweight and if you need to gain weight."

http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/metric_bmi_calculator/bmi_calculator.html
 

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Discussion Starter · #3 ·
Thanks for the responses!

@underweight: The thing is, it's just numbers in the end and every human being is different. I've been like this for the whole duration of my life, all of my family is also very slim and a BMI over 20 is quite nonexistent. I'd argue that this "underweight" is due to genetical background but I may give a doctor a visit at some point, maybe when I go and check for B12 and Iron. :)

Greetings
 

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Vegan since 1991
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3,660 Posts
Hello and welcome!

All of these foods are healthy.

One of the most common mistakes made by new vegans is not eating enough calories. Here are the calorie numbers for your list of food:

2 Onions – about 96 calories, total: http://www.calorieking.com/foods/ca...ied-vegetables-onions-raw_f-ZmlkPTcwOTUw.html

2 Broccolis – about 64 calories, total: http://www.calorieking.com/foods/ca...les-broccoli-stalks-raw_f-ZmlkPTE1MTc4OA.html

4 Zucchinis – about 132 calories, total: http://www.calorieking.com/foods/ca...es-zucchini-raw-with-skin_f-ZmlkPTcxMDI2.html

4 Paprikas – about 6 calories per teaspoon: http://www.calorieking.com/foods/calories-in-herbs-spices-paprika_f-ZmlkPTY0NTE5.html

10 Mushrooms – about 50 calories, total: http://www.calorieking.com/foods/ca...ables-white-mushrooms-raw_f-ZmlkPTcxMDU2.html

20 Carrots – about 600 calories, total: http://www.calorieking.com/foods/ca...ed-vegetables-carrots-raw_f-ZmlkPTYzMzI0.html

10 Bananas – about 1210 calories, total: http://www.calorieking.com/foods/calories-in-fresh-fruits-bananas-raw_f-ZmlkPTczMzI5.html

1 kg of Oatmeal – about 3790 calories, total: http://nutritiondata.self.com/facts/breakfast-cereals/1597/2

1 kg of Rice – about 3800 calories, total: http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5715/2

3 Cans of Beans/Peas – about 1170 calories, total: https://www.fatsecret.com/calories-...k-beans?portionid=334866&portionamount=15.000

3 Cans of Lentils – about 1170 calories, total

3 L of Rice/Oat/Almond/Soy Milk – about 1410 calories, total: http://www.myfitnesspal.com/food/calories/vitasoy-1-liter-regular-soy-milk-217148223

250g of Nuts – about 1400 to 1500 calories, total (depending on which type of nut)

250g of Tofu – about 363 calories, total: http://nutritiondata.self.com/facts/legumes-and-legume-products/4467/2

Average usage of Flaxseed Oil – about 120 calories per tablespoon

Average usage of Pumpkinseed Oil – about 120 calories per tablespoon


Total calories per week: 15,379 calories per week, plus 120 calories per tablespoon of flaxseed or pumpkin seed oil

Total calories per day: 2,197 calories per day, plus 120 calories per tablespoon of oil


I suspect you are not getting enough calories. Even if you were doing zero exercise, you would need to consume about 1900 calories per day to maintain your (underweight) weight: http://www.calorieking.com/interactive-tools/how-many-calories-should-you-eat/ . However, you are running 10 km per day, which burns about 700 additional calories: http://www.runnersworld.com/fitness-calculators/calories-burned-calculator .


If you want to gain some healthy weight, and maintain enough energy for your daily running, you should consume more like 3100 calories per day.



 
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