Critique my diet?

theJeff wrote:

Eat green vegetables. At least 500 cal worth :-)

That's a lot of vegetables.

Serious question, I know I need to eat more veggies, but I just don't like them enough to eat as much as I should. Can you give an example of how you would eat so much without getting sick of them?

one way to get more greens in is turnip/mustard/collard greens cooked down w turnips... I am from the south so I grew up eating that with cornbread.

Absolutely terrible diet. If you are going to run competitively in college, this diet will break you. No whole grains. No berries. No fish. No olive oil. No greens. No beans. And no fun.

A better diet would look like this:

Breakfast

Greek yogurt and whole grain granola with fruit mixed in (banana, apple, berries, orange, whatever is in season)

Lunch

Mediterranean salad: Quinoa, feta, canned tuna fish, green pepper, red onion, olives, arugula

Snack: nuts, fruit

Dinner:

Tacos with rice, beans and cheese

Salad

Dark chocolate for desert

Don't count calories. Only weigh your self to make sure you are hydrated when it is hot out. As long as your clothes fit, there is no reason to check your weight. Eat pizza and ice cream once a week. Never go hungry. If you are short on time, there are a lot of good frozen dinners on the market that are usually on sale at the grocery store for $3.50-$4.00 a pop for 250-400 cal.

Much much more vegetables and fish. And calories.

good besides wrote:

Ya besides the downfall she is eating only 1500 mpw.

Lol

2/10 troll. 'Grats on making it to page 2.

I'm Ron Burgundy?

That's an unspectacular diet, and depending on your speed, you're not getting enough calories. Also, none of those foods will "fill you up" so I'm guessing you're feeling pretty starved non-stop. Add some protein to help with that, without adding huge calories (see below).

If you're trying to lose weight, lose weight, then amp up your running. Dieting while trying be competitive will result in failure and likely injury -- you won't have enough energy to be competitive, and when you push yourself, you'll get injured.

Breakfast: whole grain bread (1 slice = 120 cal) + nut butters (2 tbsp = 170 cal) + sliced banana (1 = 110 cal) or cooked rolled oats (1/2 cup = 150 cal) + chopped apples (remove skin if you have a race coming up... too much fiber; 1 apple = 95 cal ) + cinnamon (add protein powder for better recovery aka 'proats' chocolate is wonderful!; 120 cal) = 380 / 365

Snack: banana (1 = 110 cal)

Lunch: Turkey breast (5 oz = 150 cal) + broccoli (30 cal) + rice (1/2 cup = 100 cal) or eggs (2x 70 cal ea.= 140 cal) + rice (1/2 cup = 100 cal) + diced tomatoes (1 cup = 40 cal) = 280 / 280

Snack: mixed nuts (not before a race, too much fiber; 1/4 cup = 170 cal) or plain Greek yogurt (add flavored protein powder for taste and recovery aka 'progurt' orange creamcycle is divine!; 1 cup = 130 cal + protein 120 cal) = 170 / 250

Dinner: Salmon (5 oz = 500 cal) with mixed vegetables (100 cal) = 600

Snack: Almond milk (1/2 cup = 15 cal) + cocoa rice cereal (1 cup = 120 cal) =135

So that's anywhere between 1675 and 1740 calories and my bet is that you won't be able to eat all that, so you won't feel starved either.

Larabars have no added sugars and plenty of fiber to back up what sugar is there. I would not consider them good fuel for a bike ride (too much fat and fiber) but I do enjoy eating them as an alternative snack to say potato chips or candy.

A whole milk greek yogurt cup (5-6 oz.) with some amount of fruit/sugar added will come close to 200 calories.

Depends on the slim. The ones I like have 2g of sugar and 5g of fiber.

Once again, it depends. Not all peanut butter is sweetened and bread content is all over the place.

Definitely agree on needing some variety. If you aren't that into veggies, look into some creative ways of preparing them and that might change. 'Clean Food' by Terry Walters has me eating a ton of dark leafy greens and veggies. Simply and very tasty recipes. I never thought I'd get my wife to claim the leftover brussels sprouts for lunch the next day. And my one year old is now liking the carrot raisin salad almost as much as I do. I saute kale, arugula, spinach, Swiss chard, or bok choy to have with almost every meal aside from breakfast. If you eat anything with rice, try substituting riced cauliflower or broccoli for the grains. As an added bonus you can eat a ton more of it because the calories are so much lower.