AmandaBB.com

I have the kind of body that seems to gain weight just by looking at food so after years of struggling I did a nutrition course and finally got my weight to stay stable. Since I love to help others I’ve added my knowledge to my website to try help others.

The food pyramid

A good way to eat healthy is by following the food pyramid.

Average women need about 2000 calories a day and men 2500 calories a day to make sure that they get the recommended amount of nutrients. The food pyramid is based on 2000 calories so men need to eat a little bit more.
Click here for the food pyramid.

For children the following should be used :

Grains, pasta and rice

* 2- to 3-year-olds: 3 ounces
* 4- to 8-year-olds: 4 to 5 ounces
* 9- to 13-year-old girls: 5 ounces
* 9- to 13-year-old boys: 6 ounces
* 14- to 18-year-old girls: 6 ounces
* 14- to 18-year-old boys: 7 ounces

What’s an ounce? Each of the following equals about 1 ounce:

* 1 slice of bread
* 1/2 cup of cooked rice or pasta
* 1/2 cup of oatmeal

Vegetables

* 2- to 3-year-olds: 1 cup
* 4- to 8-year-olds: 1 1/2 cups
* 9- to 13-year-old girls: 2 cups
* 9- to 13-year-old boys: 2 1/2 cups
* 14- to 18-year-old girls: 2 1/2 cups
* 14- to 18-year-old boys: 3 cups

Fruits

* 2- to 3-year-olds: 1 cup
* 4- to 8-year-olds: 1 1/2 cups
* 9- to 13-year-old girls: 1 1/2 cups
* 9- to 13-year-old boys: 1 1/2 cups
* 14- to 18-year-old girls: 1 1/2 cups
* 14- to 18-year-old boys: 2 cups

Dairy

* 2- to 3-year-olds: 2 cups
* 4- to 8-year-olds: 2 cups
* 9- to 13-year-old girls: 3 cups
* 9- to 13-year-old boys: 3 cups
* 14- to 18-year-old girls: 3 cups
* 14- to 18-year-old boys: 3 cups

Meat, Fish, Beans and Nuts

* 2- to 3-year-olds: 2 ounces
* 4- to 8-year-olds: 3 to 4 ounces
* 9- to 13-year-old girls: 5 ounces
* 9- to 13-year-old boys: 5 ounces
* 14- to 18-year-old girls: 5 ounces
* 14- to 18-year-old boys: 6 ounces

Of course, 1 ounce of meat, poultry, or fish counts as a 1-ounce serving for this group. In general, the following each equal about 1 ounce:

* 1/4 cup cooked dry beans
* 1 egg
* 1 tablespoon of peanut butter
* 1/2 ounce of nuts or seeds

Fats, Oils, and Sweets

Should only be used sparingly but they are necessary.

The following calculation can pretty much tell you how much calories you can eat a day without gaining weight. This is, of course, just based on a average person and some persons can eat more then others but it does give you a idea of what you’re looking at.

Click here for my extensive calorie table to find out how many calories is in everything.

BMR

Basal Metabolic Rate

This is the amount of calories your body burns to keep it going. With this I mean the bodily processes like heartbeat, digestion etc.

It’s calculated like this :

Men :

10 – 17 year BMR = 17.7 x W + 657

18 – 29 year BMR = 15.1 x W + 692

30 – 59 year BMR = 11.5 x W + 873

Women :

10 – 17 year BMR = 13.4 x W + 692

18 – 29 year BMR = 14.8 x W + 487

30 – 59 year BMR = 8.3 x W + 846

W is for weight in kilograms. (1 kg is ~ 2.2 pounds)

This is not exactly the same for everyone and has a average miscalculation of 130.

To calculate how much calories a day you need you can use this calculation :

* Very low activity level = BMR x 1.2
* Low activity level or similar to exercising 2x a week = BMR x 1.375
* Average activity level or similar to exercising 4x a week = BMR x 1.5
* High activity level or similar to exercising 6x a week = BMR x 1.7
* Very high activity level = 2 x BMR

BMI, Body Fat and the Waistline

BMI (Body Mass Index)

This is a rather good check to see how good your weight is.

The BMI doesn’t count for muscular people by the way. This is because muscles are heavier then fat, so someone with a lot of muscles could have a BMI of 30 while having a perfect fat percentage.

The calculation goes as following : BMI (kg/m2) = bodyweight in kilograms/length in meters x 2

(1 meter is ~ 39.4 inch or 3.3 feet)

Adults :

Boys :

Girls :

Amount of body fat

The amount of body fat is also a way to find out if you’re under- or overweight. The best way to check it is to have your dietitian or somebody at the gym check it. Be sure to ask for the 7 point Calipers (pinch test) because this one is a lot more accurate then the standard 4. With this test they determine your percentage of body fat by measuring (with calipers) the thickness of your fat on specific spots of your body and with a calculation they can find out the percentage of body fat.. There is also a electric meter (which can be bought in stores) and there is this rough calculation :

Fat percentage = (1,2 x BMI) + (0,23 x age) – (10,8 x gender) – 5,4

(Fill in 1 at gender if you’re a man and if you’re a woman fill in 0.)

The pinch test is the most accurate of the basic tests but even this one isn’t 100% accurate. The electric meter works best if you use it in the morning when you have a empty stomach and bladder and aren’t dehydrated (so not after you’ve been eating very salty or have been drinking a lot of alcohol the night before). There are a couple of more accurate tests but these aren’t as readily available, like a special x-ray test for example.

For adults the waistline is also a good indication.

Women :
Waistline > 80 cm (31.5 inch) : moderate risk on health problems.
Waistline > 88 cm (34.6 inch) : heightened risk on health problems.

Men :
Waistline > 94 cm (37 inch) : moderate risk on health problems.
Waistline > 102 cm (40.1 inch) : heightened risk on health problems.

Supplements

If you eat according to the food pyramid then you shouldn’t need any supplements at all but in some cases it may be hard to get all your necessary nutrients when you have a health disorder or you’re not allowed to eat something according to your beliefs or religion or plainly don’t like it. This is when supplements may come in handy and in the following lists I will show you important they are and how dangerous they may be when not taken properly.

Just remember that your body absorbs nutrients a lot better when they are naturally in your food and not when they are added or when you take a supplement with it.

Supplements : Vitamins

Vitamin A
Food sources : liver, fish, carrots, leafy green, sweet potatoes, broccoli, apricots, cantaloupe.
Deficiency symptoms : night-blindness, poor growth, dry skin, impaired immunity.
Overdose symptoms : headache, vomiting, hair loss, liver damage, skin changes, bone pain, birth defects.
Recommended daily intake for adults : 900 µg .
Maximum daily intake : 3,000 µg.

Vitamin B1
Food sources : pork, whole and enriched grains, seeds, nuts and legumes.
Deficiency symptoms : beriberi (weakness, apathy, irritability, nerve tingling, poor coordination, paralysis, heart changes).
Overdose symptoms : none reported.
Recommended daily intake for adults : 1.2 mg.
Maximum daily intake : none reported.

Vitamin B2
Food sources : dairy products, whole and enriched grains, leafy green vegetables, meats.
Deficiency symptoms : inflammation of the mouth and tongue, cracks at the corner of the mouth.
Overdose symptoms : none reported.
Recommended daily intake for adults : 1.1-1.3 mg.
Maximum daily intake : none reported

Vitamin B3
Food sources : beef, chicken, peanuts, legumes, whole grains.
Deficiency symptoms : pellagra (diarrhea, dermatitis [rash] on areas exposed to the sun).
Overdose symptoms : flushing, nausea, rash, tingling extremities.
Recommended daily intake for adults : 14-16 mg.
Maximum daily intake : 35 mg.

Vitamin B5
Food sources : eat, legumes, whole grains.
Deficiency symptoms : fatigue, rash.
Overdose symptoms : none reported.
Recommended daily intake for adults : 5 mg.
Maximum daily intake : none reported.

Vitamin B6
Food sources : meat, fish, poultry, legumes, whole grains, nuts and seeds.
Deficiency symptoms : headache, numbness, tingling, convulsions.
Overdose symptoms : numbness, nerve damage.
Recommended daily intake for adults : 1.3-1.7 mg.
Maximum daily intake : 100 mg.

Vitamin B9 (better known as folic acid/folate)
Food sources : leafy green vegetables, legumes, whole grains, nuts and seeds.
Deficiency symptoms : macrocytic anemia, inflammation of tongue, diarrhea, poor growth, neural tube defects.
Overdose symptoms : can mask a B12 deficiency.
Recommended daily intake for adults : 400 ug.
Maximum daily intake : 1000 ug.

Vitamin B12
Food sources : animal products.
Deficiency symptoms : shortness of breath, fatigue, pallor, rapid heart rate, loss of appetite, diarrhea, tingling and numbness of hands and feet, sore mouth, unsteady gait, tongue problems, impaired sense of smell, nerve damage, bleeding gums.
Overdose symptoms : none reported.
Recommended daily intake for adults : 2.4 ug.
Maximum daily intake : none reported.

Vitamin C
Food sources : citrus fruit, broccoli, strawberries, peppers.
Deficiency symptoms : scurvy (poor wound healing, bleeding gums, loose teeth, bone fragility, joint pain, pinpoint hemorrhages).
Overdose symptoms : diarrhea.
Recommended daily intake for adults : 75-90 mg.
Maximum daily intake : 2000 mg.

Vitamin D
Food sources : egg yolk, liver, fish oils, tuna, salmon, synthesis from sunlight.
Deficiency symptoms : rickets in children (abnormal growth, misshaped bones, bowed legs, soft bones) Osteomalacia in adults ( weak bones, bone pain).
Overdose symptoms : (only from foods since the skin stops absorbing when the body doesn’t need any anymore) calcium. deposits in soft tissues, growth retardation, kidney damage.
Recommended daily intake for adults : 5-15 ug.
Maximum daily intake : 50 ug.

Vitamin E
Food sources : vegetable oils, leafy greens, seeds, nuts and peanuts.
Deficiency symptoms : broken red cells, nerve damage.
Overdose symptoms : inhibits the absorption of vitamin K.
Recommended daily intake for adults : 15 mg.
Maximum daily intake : 1000 mg.

Vitamin K
Food sources : vegetable oils, leafy greens, it’s also made by the body by intestinal bacteria..
Deficiency symptoms : hemorrhage (bleeding).
Overdose symptoms : anemia, brain damage.
Recommended daily intake for adults : 90-120 ug.
Maximum daily intake : none reported.

Supplements : Minerals

Calcium
Food sources : dairy products, fish consumed with bones, leafy green vegetables.
Deficiency symptoms : increased risk of osteoporosis.
Overdose symptoms : constipation, bloating, kidney stones.
Recommended daily intake for adults : 1200 mg.
Maximum daily intake : 2500 mg.

Chloride
Food sources : salt, seaweed, rye, tomatoes, cow’s milk, lettuce, celery.
Deficiency symptoms : decreased levels of the mineral potassium in the body, loss of body fluids and low blood pressure. Chronic Chloride deficiency in young children causes loss of appetite, weakness, general poor health and delayed physical development..
Overdose symptoms : none.
Recommended daily intake for adults : 2300 mg.
Maximum daily intake : 3600 mg.

Chromium
Food sources : brewers yeast, nuts, whole grains, mushrooms.
Deficiency symptoms : high blood glucose.
Overdose symptoms : none officially but it may have something to do with headaches. sleep disturbances and mood swings.
Recommended daily intake for adults : 25-35 ug.
Maximum daily intake : none reported.

Copper
Food sources : organ meats, nuts, seeds, whole grains, seafood, cacao.
Deficiency symptoms : anemia, poor growth (children), bone abnormalities (children).
Overdose symptoms : vomiting.
Recommended daily intake for adults : 900 ug.
Maximum daily intake : 10 mg.

Fluoride
Food sources : fluoridated water, tea, fish, toothpaste.
Deficiency symptoms : increased risk of dental caries.
Overdose symptoms : mottled teeth, kidney damage.
Recommended daily intake for adults : 3-4 mg.
Maximum daily intake : 10 mg.

Iodine
Food sources : iodized salt, salt water, fish, seafood, dairy products.
Deficiency symptoms : goiter, cretinism, mental retardation, growth and developmental abnormalities (children).
Overdose symptoms : enraged thyroid.
Recommended daily intake for adults : 150 ug.
Maximum daily intake : 1110 ug.

Iron
Food sources : red meat, leafy green vegetables, dried fruit, whole grains.
Deficiency symptoms : anemia, fatigue, weakness, pallor, inability to concentrate, irritability, headache.
Overdose symptoms : constipation, liver damage, death.
Recommended daily intake for adults : 8-18 mg.
Maximum daily intake : 45 mg.

Manganese
Food sources : nuts, legumes, whole grains, tea.
Deficiency symptoms : growth retardation (children).
Overdose symptoms : nerve damage.
Recommended daily intake for adults : 1.8-2.3 mg.
Maximum daily intake : 11 mg.

Magnesium
Food sources : green vegetables, nuts, seeds, whole grains.
Deficiency symptoms : nausea, vomiting, weakness, muscle pain, nervous system irritability, widening of blood vessels (vasodilatation), convulsions, tremor, depression and psychotic behavior.
Overdose symptoms : nausea, vomiting, diarrhea, low blood pressure, reduced calcium absorption.
Recommended daily intake for adults : 310-420 mg.
Maximum daily intake : 350 mg from supplements.

Molybdenum
Food sources : milk, organ meats, grains, legumes.
Deficiency symptoms : mental and visual disturbances, coma.
Overdose symptoms : arthritis, joint inflammation.
Recommended daily intake for adults : 45 ug.
Maximum daily intake : 2 mg.

Phosphorus
Food sources : meat, dairy products.
Deficiency symptoms : bone loss, weakness, lack of appetite.
Overdose symptoms : calcium absorption from bones.
Recommended daily intake for adults : 700 mg.
Maximum daily intake : 4000 mg.

Potassium
Food sources : fresh fruits and vegetables, legumes, whole grains, milk, meat.
Deficiency symptoms : irregular heartbeat, fatigue, muscle cramps.
Overdose symptoms : abnormal heartbeat.
Recommended daily intake for adults : 4700 mg.
Maximum daily intake : none reported.

Selenium
Food sources : organ meats, seafood, eggs, whole meats.
Deficiency symptoms : muscle pain, weakness.
Overdose symptoms : nausea, vomiting, fatigue.
Recommended daily intake for adults : 55 ug.
Maximum daily intake :400 ug.

Sodium
Food sources : salt, processed foods.
Deficiency symptoms : muscle cramps.
Overdose symptoms : high blood pressure in salt sensitive people.
Recommended daily intake for adults : 1500 mg.
Maximum daily intake : 2300 mg.

Sulfur
Food sources : fish, poultry, eggs, milk, legumes, egg yolks, onions, garlic, cabbage, brussels sprouts, turnips.
Deficiency symptoms : no clear symptoms.
Overdose symptoms : no clear symptoms.
Recommended daily intake for adults : there is not enough information to determine it.
Maximum daily intake : none reported.

Zinc
Food sources : meat, seafood, whole grains, eggs.
Deficiency symptoms : skin rashes, decreased immune function, sparse hair growth, soft and misshapen nails, poor wound healing, hypogeusesthesia (decreased taste acuity), dysgeusia (unpleasant taste), hyposmia (decreased odor acuity), dysosmia, bone deformities and, when chronic, hypogonadism, dwarfism, and hyperpigmentation.
Overdose symptoms : copper deficiency, nausea, vomiting, depressed immune system .
Recommended daily intake for adults : 8-11 mg .
Maximum daily intake : 40 mg.

Supplements : Herbs

There are too many herbs to list but remember that just because it says 100% natural it doesn’t mean its safe.
Look at Comfrey for example, which is used as a poultice for sore joints and wounds and even taken as tea for digestive orders. They don’t mention that it should never be taken orally because it can cause liver failure and even death.
Germander is a nasty one too. This is used as weight loss or energy product but it also affects your liver and you can’t life without one.
Stephania (magnolia) is a good example too, it’s used as weight loss product but it can cause kidney damage and even kidney failure and those are really important too.
And how about the aphrodisiac Yohimbe which can cause anxiety, tremors, high blood pressure, rapid heart beat, psychosis and even paralysis?

Supplements : Sports

There are also a lot of supplements that can be taken when you exercise a lot and some are better then others.
Protein shakes and bars for example can be useful when you lift weights a lot but you don’t need them at all when you add enough protein in your diet by eating more meats (chicken), certain fish (tuna), eggs, nuts (peanuts) and seeds (pumpkin).
Sports drinks are only useful when you do a high intensity exercise for more then 60-90 minutes, until then just drinking a glass of water every 15 minutes is enough.

Supplements : Be wary

You can see why it is important to know the pros and cons of everything you consider taking so make sure that you are well informed about a product before you buy it and don’t believe everything the manufacturer says about it. Individual testimonies are no proof at all because just because it worked for some, it doesn’t mean it will work for others. And do you know how many before and after pictures are actually faked?
You also have to think about whether it makes sense. Nobody can lose 50 pounds in just 5 weeks and nobody can gain muscles without exercising no matter what they advertise.

The most reliable sources are still non-profit organizations, educational institutions and the government. When you come across people or advertisements that try to sell you the product you can basically assume that they are (extremely) exaggerating.

Tips : Losing Weight

Losing weight can be tough but these simple tips can make it a lot easier :

-Avoid/lessen alcohol. There are often a lot of calories in alcoholic drinks. It’s ok to drink something from time to time (moderation) but realize that 1 glass can contain up to 200 calories and mixes even more!

-Build up after a diet. Do not change back to your old eating habits when you’ve finished your diet. The reason that you had to lose weight is because you had those bad eating habits. It’s much better to stick to your diet, or should I say : new eating habit, for the rest of your life. You’ll have to eat a bit more of course so you don’t keep on losing weight. Built it up slowly with 50 – 100 calories a week or every 2 weeks, depending on how it goes until you reach the 2000 as a woman or 2500 as a man. If you exercise a lot then you’ll need to build it up even higher of course.

-Calcium. Calcium makes sure that your body absorbs less fat. So dairy products are actually good while dieting. Just make sure that you use low-fat or even no-fat products if you can get them, because dairy products do have quite a lot of calories and fat in them.

-Distract yourself. If you’re bored you have a much larger chance of snacking. Look for a distraction when you feel like eating. Walk around the block, take a bath, call a friend etc.

-Don’t be too strict. Not a lot of people can stick to a very strict diet. It’s better to slowly lose weight and still enjoy life then trying to lose weight quickly and be grumpy and craving for all the things you don’t “allow” yourself to eat. It’s also a lot better mentally to lessen “bad” foods then to totally stop eating them. So yes, you can have potato chips, ice cream or something else you really like from time to time but just go with a mini bag and 1 scoop and take it as a snack or dessert of only a hundred calories instead of the hundred’s it would normally be.

-Drink and eat diet/light products. In a normal glass of soda you can easily have 150 calories while in a glass of diet soda there are barely any calories. In diet fruit juices the amount of calories is also a lot lower. Don’t get fooled by most diet foods though. They often have more calories in them then the “normal” foods. To keep them tasty the manufacturers compensate for the lower amount of fat by adding more sugar and the other way around.

-Drink enough water. Try to drink at least 8 – 10 glasses of water (roughly 2 liters) during an entire day. This takes care of the toxics in your body and lessens your appetite. It’s unhealthy to drink to much water because your kidneys can’t keep up with it then. As long as your urine stays yellowish it’s ok.

-Don’t keep to many snacks in the house. If you don’t have anything, then you can’t eat it. If some foods are to tempting then make sure that you can’t get tempted.

-Don’t lose weight to fast. The faster you lose weight the bigger the chance it that it will return and maybe even double after you’re done dieting! So try not to lose more then 1-2 pounds (0.5-1 kg) averagely a week. Some weeks may go slower and other faster and you may even stop losing weight for weeks from time to time but that’s because you’re body needs to adjust to it’s new weight. It’s also better to measure yourself too then to go by the scale alone, especially when you exercise since muscles are heavier then fat.

-Don’t skip meals. Skipping a meal will keep you hungry for the rest of the day and will only increase your chance of sabotaging yourself. Especially breakfast is important since it gives you the boost you need to get your body totally up to speed again after it has been without food for at least 8 hours.

-Eat enough. If you don’t eat enough for a long period of time your body will adapt to that and will slow down your metabolism. This is why 9 out of 10 crash diets fail and people end up even heavier then when they begun dieting.

-Eat often. It’s better to eat up till 5 to 6 times a day. This can be 5-6 small meals or your regular (lessened) 3 meals a day and 2-3 in between (healthy) snacks with an average of 100 calories each. This way you keep your digestion process going and you don’t get hunger attacks due to the stability of your blood glucoses.

-Eat slowly. If you eat to fast, your body doesn’t get the signal on time that you are eating, so you have a much larger chance of overeating. Take your time to eat slowly, you can even try eating with chopsticks or children’s cutlery to help you slow down. It normally takes around 20 minutes for your body to realize that you’re eating and before your hunger feeling disappears.

-Exercise. If you do more then you’ll burn more calories. Even doing little things like taking the stairs instead of the elevator or parking your car further away will help. Walk or ride the bicycle for small distances instead of the car and slowly increase the amount of exercise. It’s important to exercise at least 30 minutes a day.

-Fill your plate yourself. You know the amount of food that you’re “allowed” to eat and others don’t, so they’ll be more likely to fill it up more and you’ll be more likely to finish the entire plate.

-Lessen fat. A bit of fat is healthy and even necessary but by eating to much you’ll gain weight. Try to use healthy fats like vegetable oil for cooking and avoid animal fats as much as possible. Go for the lean meat and if you can’t afford it, then at least make sure that you always throw away the fat and you can even rinse the meat after wards with water to get rid of most of it.

-Lessen sweet foods, especially sugar. If you eat sweet then you’ll crave for more sweet foods too. So if you do crave for sweets then go for sweet fruits.

-Only fill your plate once. Don’t get tempted to fill your plate again. Just put on your plate what you plan to eat and if you have food left just throw it away or stick it in the freezer for another day. Also prepare a bit less next time.

-Proteins. Proteins make you feel more filled and at the same time it’s an important building material for your body. Proteins also help making your muscles recover better.

-Smaller makes bigger. If you fill up a small plate completely then it looks like you have a lot more then if you put the same amount on a regular dinner plate.

-Write down everything. Write down everything you eat. This way you can keep an eye on what you eat and when you eat too much.

-And the most important one: don’t diet. See your diet as a changing your eating habits. More and more research is being done on diets and 9 out of 10 times they fail because people don’t learn to eat healthy from them. This is why you must change your eating habits and don’t get expensive shakes, snacks or other so-called diet foods to help you lose weight. In the end you have to do it yourself. So check the food pyramid and use the calorie list to see what and how much you can eat to stay healthy and lose or gain weight or to just stay stable once you have reached your goal weight.

Tips : Gaining Weight

Gaining weight can be even harder then losing it so here are some simple and healthy tips to do it :

-Drink healthy high calorie beverages. Go for healthy beverages like milk and natural fruit juices and avoid soda’s. This way you get extra calories and nutrients at the same time. Soda’s may look as a good way to add some extra calories to your diet but you may as well eat half a cup of sugar.

-Eat high calorie but healthy foods. Don’t stuff yourself with unhealthy snacks but go for high calorie foods like nuts and beans.

-Eat more servings then recommended by the food pyramid. Add an extra slice of whole wheat bread, bowl of yogurt or piece of fruit with every meal to add some healthy calories.

-Eat often. Eat 5-6 meals a day so you can eat more and not feel stuffed.

-Lift weights to gain weight. Muscles are heavier then fat and the muscles will also make you look bigger.

-Snack on high protein supplements. Protein shakes or snacks are high in calories and if you pick the right ones also healthy.

-Write down everything. Write down everything you eat. This way you can keep an eye on what you eat and where you can add more calories.

Tips : Eating Healthy On A Budget

Strangely enough it’s still more expensive to eat healthy then to eat unhealthy so how can you stick to your budget and still eat healthy?

Here are some tips I use myself:

-Buy in season fruit.

-Buy canned fruits and rinse of all of the syrup.

-Buy foods that are high in fiber, they fill you up quicker so you need to eat less and so you’ll end up buying less food.

-Buy store brands. They are a lot cheaper and quite often barely different in ingredients then regular (more expensive) brands.

-Cut the fat of all your meat.

-Throw out the fat that comes of the (cheap) meat once you cook it, rinse the meat and throw out the leftover fat and water too before you continue with whatever you were going to use the meat for.

-Read the labels and go for the food with less sugar and fat.

-Grow your own fruits and vegetables if you have the space for it.

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