Calories and Diet

Question
Hi, Laurie.  Thanks for taking time out to answer my question.  So, I was reading another post and I saw that you, like myself, are also 5 ft (I'm 22).  I was wondering how many calories you consume?  I eat about 1900 calorie a day.  I previously had an eating disorder, but, thankfully, I am much better now.  I just want to make sure that 1900 is a healthy amount.  Furthermore, I wanted to know if my diet provides me with adequate nutrition, do you think I should change anything?  Also, I do weight lifting three times a week for a half hour and do a 4 minute cardio workout after.
My diet is more or less like this-
Breakfast- plain fat free greek yogurt, kashi 7 whole grain cereal, 1/4 cup almonds
lunch-whole wheat pita bread, roasted vegetable souffle (low fat), egg whites, hummus
snack- popcorn
dinner- tuna, peas, carrots, broccoli, hummus, almonds or peanuts
snack- either almond butter and soy crisps, or peanut butter, greek yogurt and kashi heart to heart cereal.
(I know this may not equal up to 1900, but if it doesn't I eat something else to make sure I get there, either fruit, or something else)
Also, is it bad to eat kashi heart to heart everyday? It has 5 grams of sugar per serving and I usually have 2 servings- is that too much?

Thank you very much!


Answer
Dear Julie,

What a nutritious diet!  At your age you will need at least 1900 calories (I am 47, and that would put me on a slow road to weight gain).  I aim for about 1800 a day and have some trouble staying within that limit: I like to eat out, and enjoy having a cookie or chips or ice cream once in a while--do you allow yourself a treat sometimes?

Your diet is great for high fiber, whole grains, vegetables, and dairy.  It's especially important to take in plenty of calcium to keep depositing it for strength in your bones until your late 20's (and after that to keep them strong).  More fruit would be a great idea, too, as you mentioned.

If Kashi has 5 grams of sugar per serving that is equivalent to one teaspoon of sugar--many cereals have 30 or more grams, so I can't imagine a better choice.  You don't need to avoid sugar completely!

I'm glad to hear you are improving from an eating disorder--I know it can't be easy for you to be including all that you are in your diet.  It is quite a healthy one....keep up the great work!

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