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Diet & Nutrition Message Board


Diet & Nutrition Board Index


The sodium figure is likely 700 mg. It comes from the whole-grain bread, the peanut butter, the yogurt, egg, chilli, the desserts, shrimp, the vegetables in your salad... Sodium is a requirement for the proper functioning of your body cells. For the average person, it's about impossible to take in near zero grams of sodium a day -- it's found naturally in almost all foods or is added in. The current guideline for sodium is 2400 mg or less, or for healthy young adults to aim for 1500 mg or less.

If your numbers are accurate, you are on the low side of your energy intake at 1,077 calories a day. Since your body is still growing and you are quite active, you need to make sure you're not depriving yourself of nutrients. Your BMR is at least 1200-1400.

For your activity level, your carb intake should not be too low -- right now, your diet is 49% carbs, or 132 grams. This is probably okay; with a lot of cardio exercise, you could even go as high as 55% if you like.

For protein, your diet is 32% protein, or contributing 86 grams. This is more than enough. The ADA recommendation is 20-25%, so on the low end, that would be about 215 calories, or 54 g protein a day, which is slightly higher than the RDI of .8 g per kg of body weight for non-active individuals, and probably enough to sustain your activity levels. If you are also doing some light resistence training, you can increase your protein intake to 25% or 1.2 g per kg of body weight (= 67 g of protein), but that is up to you.

Your fat intake comes in at 17% of your total caloric intake. This is a bit lower than the recommended 25-30%, but I think you may be okay here -- your body doesn't need high amounts, but you do need to make sure it gets some essential fatty acids and unsaturated fats and less saturated fats. Peanut butter is good, which is mainly monounsaturated, and salmon and seafood (esp. fatty fish) are good sources of omega-3 fats.

For fiber, you're taking in 16 g from mostly complex carbs. The recommendation is 25-35 g a day. You can gradually add more fiber by increasing your fruit intake and making sure your salads contain vegetables that are good fiber sources, like broccoli or eggplant.

Overall, your activity level is great, so keep that up. I also don't think your diet is too bad -- do you feel your best with your current eating plan? You may or may not want to make changes to your macronutrient ratios, depending on whether your diet is already working for you. Make sure you get enough micronutrients, eg. iron, calcium, potassium. My only major concern would be the total number of calories you report, as it seems underestimated for your stats.





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