How are you suppost to keep up with calories
And how much your suppost to have
And how do you count them
And what's good for you
Andis that what you look at to see if its okay to eat and not fatening?

It all is confussing to me.

Are you trying to gain weight, lose weight or just stay the same weight? Eating a sensible diet is the key here to all scenerios.

Probably stay about the same.
Wouldn't mind losing a little and toning up.

Here is the caloric value for each macronutrient:

1g of protein = 4 calories
1g of carbs = 4 calories
1g of fat = 9 calories

For now, I would recommend you start with a daily ratio of 40:40:20 of carbs to protein to fats. Then you can modify your diet from there based on the results. You can either lower your carbs and "up" your protein, or lower your fats and up your protein, etc. Some carbs may cause you to retain some water, so for that "toned" look, I would suggest a low carb diet, and keep those carbs in your first 1 or 2 meals of the day.

Your minimum calorie intake would be 12 times your bodyweight. I have never suggested going lower than that with any of my clients. For weight gain, I usually suggest 14 times your bodyweight. The best way to learn what the caloric value is of certain foods per portion is to pick up a health guide at any bookstore. Good luck.

Forget the calories, just eat healthy foods, natural, low fat, low calorie, low sugar, and sodium. Also watch your fat intake, Take a good look at the nutritional labels and pay attention to the DV - daily values, if it's 5 % that's low and that good, if it's over 20% that's high, avoid this food, especially if the 20% is in sodium, fats, sugar, and cholestrol. Smaller meals, correct portions, like 3 oz of meats, (lean) , chicken- skinless, turkey, loin type meats, and fish, beans, legumes, veggies, fruits, nuts and seeds, Low fat milk, yogurt, cheese. Keep away from process foods. If you eat the right portions of healthy, natural foods, along with exercise, you don't have to count calories or diet.

So mostly look at DV percentage and I should be okay?
That kind of confussed me, but what things would you say are good to eat?

DV is what you need everyday to keep your body functioning properly, the right nutrients and the right serving size will help you stay healthy and fit. That's why I say don't worry about calories.. Eat natural foods, lean meats, veggies, fruits nuts, seeds, legumes, beans, low fat dairy products, like low fat or skinless milk, yogurt, and cheese. Stay away from processed foods, sugary snacks, high sodium and high fat/cholestrol foods. And you'll be OK. If it's high in sugar, fats, sodium stay away from it, it's bad for your blood pressure, heart and doesn't help when your trying to stay fit. Drink lots of water and stay away from high fructose corn syrup drinks and presweetened drinks, like soda.

hey. I see the %Daily Value.
that's what your talking about right?
it has different % for stuff, so do you add them together?
or is it just the total fat % that I need to look at?

check out the fat, sodium, sugar, cholestrol values, when it says, it has 20% of the DV of say fat, that's a high #, and I would try and avoid this product or use a lot less of it.

So like total fat says 9%
Sodium 6%
So it should be okay to eat.
Just stay between 5 - 20%
On any of the categorize.
If one says more then 20% DV not eat much.

On the bad stuff like fats, sugar, cholestrol, sodium keep it as low as possible. The amounts you've stated sound pretty good, so your getting it! Now when it comes to fiber, the more the better, this, on a higher percentage would be OK, because fiber is very good for your body.

What kinds have fiber that's good?
I have been eating protein bars for breakfast, is that OK?
It has 20% protein.

Any kind of fiber is good for you, beans, veggies fruits, oats, nuts, seeds, berries, flaxseed, whole wheat, for instance will give you substantial amounts. Protein bars on the other hand although convenient,. these are supplements, not a meal and should only be used once in awhile, because for the most part, most of them have excess sugars, like corn syrup, fructose, glycerin, glycerol which is used as a sweetner/to keep product soft, and "is" a carb) and also the thing I have found is they are high in fat. So really read the nutritional labels and see what is in them first, is the Dv is over 20 % in sugar or fat, pick another product, or carry some water or a protein powder mix with you instead. A breakfast of oatmeal/skim milk, or yogurt with wheat germ or flax seed (grounded) or fruit and wheat toast would be a better choice.

You I usually eat cereal and then take a snack with me, so I should do like nuts or a fruit?
Its so hard to eat healthy but I'm trying to.

Correct! You get it now! Check out the food pyramid.gov, they really explain everything in a simple way and I was trained by it. I use it everyday to help people and really they know what they are talking about!

Quote:

---

Originally Posted by hbh

ya i usually eat cereal and then take a snack with me, so i should do like nuts or a fruit?
its so hard to eat healthy but im trying to.

---

If you eating a whole grain cereal that's great, some even have added fruit otherwise throw in some strawberries or bananas, like I do, nuts, seeds, anything you perfer or oatmeal, or yogurt and fruit, even a slice of wheat toast and 1 tbsp of peanut butter, all great starters in the AM!:p