Marissa has decided to eat healthier after finding out that her cholesterol and blood pressure are elevated. She is also hoping to lose a few pounds on her new eating plan. Marissa is 5’7″ tall and weighs 155 pounds. Her dietitian advises that she:
consume 1,800 calories/day
limit her sodium to 1,500 milligrams (mg)/day
eat no more than 60 grams (g) of total fat/day and no more than 20 g of saturated fat/day
These goals will help her MAINTAIN her weight; she needs to eat closer to 1,500 calories a day to LOSE weight!
For breakfast, Marissa has a hard granola bar and a fruit smoothie. As a snack, she grabs a handful of raisins. At lunch, she has a leafy green salad with one-half of a can of chickpeas, an avocado, and a ½ cup of canned tuna. She drizzles one tablespoon (Tbsp) of olive oil and some balsamic vinegar over her salad. When she gets home from work, she has a glass of red wine, a handful of almonds, and 2 Tbsp of reduced-fat ranch dressing with baby carrots.
Marissa has eaten 1,448 calories, 82 g of total fat, 16 g of saturated fat, and 919 mg of sodium. She has not eaten dinner yet. She feels good because she chose healthy foods all day long and decides to treat herself to a sandwich for dinner. She selects the veggie sandwich on tomato basil bread. This adds another 590 calories, 13 g of total fat, 4 g of saturated fat, and 1400 mg of sodium to her day.
How do you think Marissa is doing?
Marissa has consumed 2,038 calories (goal was 1,800 to maintain her weight and 1,500 to lose weight), 95 g of total fat (goal was 60 grams), 20 g of saturated fat (the limit was 20 grams), and 2,319 mg of sodium (goal was 1,500 mg) today.
You still have to watch portion size, even for “healthy” foods!
|Healthy Food||Calories||Carbohydrate||Sodium||Activity to Burn Off Based on a female who is 5’7” and weighs 145 pounds|
|1 avocado||321||17||14||Swimming for 27 minutes|
|Clif Crunchy Peanut Butter Organic Energy Bar||250||41||240||Jogging for 29 minutes|
|4 oz cooked Atlantic salmon||233||0||69||Cycling for 36 minutes|
|2 ounces of cheddar cheese||225||1||348||Walking for 63 minutes|
|9 oz steel-cut oats||220||42||190||Swimming for 18 minutes|
|1 cup of cooked long-grain brown rice||216||45||10||Jogging for 25 minutes|
|1 cup of Raisin Bran cereal||190||46||342||Cycling for 29 minutes|
|30 whole “mixed” nuts||170||5||110||Walking for 47 minutes|
|6 oz container of fruit flavored whole milk yogurt||160||21||95||Swimming for 13 minutes|
|1 Tablespoon of olive oil||119||0||0||Jogging for 14 minutes|
|1 medium sweet potato||100||23||40||Cycling for 15 minutes|
|¼ cup hummus||93||8||212||Walking for 26 minutes|