Monday, November 13, 2017

Hard to eat all this food: BMI = 30.5

I’m trying to align my regular diet with the Canada Food Guide but I’m having difficulty eating all the food they are telling me to eat. It’s hard even to eat to the lower limits, let alone the upper recommendations – and I’m well over 6 feet tall and have a very active job. I can’t imagine a woman a foot shorter than me eating anywhere near this much food.

Recommended Number of Food Guide Servings per Day
Children Teens Adults
Age in Years 2-3 4-8 9-13 14-18 years 19-50 years 51 + years
Sex Girls and Boys Females Males Females Males Females Males
Vegetables and Fruit 4 5 6 7 8 7-8 8-10 7 7
Grain Products 3 4 6 6 7 6-7 8 6 7
Milk and Alternatives 2 2 3-4 3-4 3-4 2 2 3 3
Meat and Alternatives 1 1 1-2 2 3 2 3 2 3

I’m trying to eat 7 servings of fruit/veggies, 6 of whole grains, 2 of milk, and 2 of meat. That might not sound like a lot of food until you start looking at actual examples of the servings.

Maybe this doesn’t look like a huge breakfast, but it’s 850 calories. I think the Canada food guide might be using a different kind of hot cereal to determine what constitutes a portion, because 3/4ths of a cup of Red River cereal contains 420 calories yet the Canada Food Guide says that 3/4ths of a cup of hot cereal is only 1.5 servings of grains. I seriously don’t think I could eat a full two cups of this stuff with all the fruit and milk. Part of the problem is I am having my half liter of milk with breakfast – in my coffee and on my porridge. Most days I can’t even finish the coffee. Maybe I should drop the roast pork, have only half the milk, and have another cup of milk later in the day. Even so, it would be hard to eat another quarter cup of that porridge.

This plate is daunting. Because veggies aren’t very calorie dense, yet I’m trying to have 5 servings a day of them, they pile up fast on the plate and in the sandwich. Honestly, I could do with half this sandwich but, again, I’m trying to get 2 more servings of grain here, and 2.5 more servings of veggie. Everything is delicious but it’s just so much food.

Another giant pile of food. There is a cup of wild rice hiding under all the veggies and the roast beef. I’m still full, but even so my mouth waters a bit just looking at the photo. The trouble is, when presented with the actual meal rather than a mere photo, I never know if I am going to be able to eat it all. As much as I love all the colours, the variety of textures, and that sambal on top, it is hard to stuff all this food into my pie hole. Take a look at the servings and calories.

 (g)ProduceGrainsDairyMeatCaloriesPer Meal
Breakfast       854
 Porridge190 1.5  420 
 Fruit1501   78 
 Milk500  2 217 
 Juice1001  0.545 
 roasted meat 38    94 
Lunch       460
 Rye Bread75 2  194 
 roasted meat 75   1128 
 tomato300.250   5 
 cucumber300.250   5 
 red onion300.250   13 
 red pepper150.125   6 
 boston lettuce50.000   1 
 coleslaw1251.000   100 
 cucumbers300.250   5 
 sourkraut150.125   3 
 wild rice160 2  166410
 red cabbage1251.000   31 
 yellow beans650.500   20 
 carrot650.500   27 
 snow peas900.750   38 
 roasted meat75   1128 
Total  75.522.51724 
Target  76221800

It appears that I could skip the slice of roast pork at breakfast to more align with the Canada Food Guide. The trouble is, they still expect me to eat more grain – whole grain. So it also appears that at some point in the day I need to eat another slice of rye bread. The only time I could possibly eat a slice of bread, and still eat all my meals, would be right before bed. Maybe I could also move one cup of that milk at breakfast to a bedtime snack. I would be less hungry at breakfast, but without the pork and with half the milk, breakfast might be easier to eat.

I’m still obese (barely) and on my way to once again being overweight. It will be months before I need to worry about not being able to stop losing weight. I would, however, prefer to gain some control over the descent before I need to start eating fried chicken to keep from becoming too thin.

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