Healthy Diet?

Question
Hello,

I am a 28 year old female and I am 5'5 and weigh 112 pounds. I just recently
quit drinking alcohol completely after weaning myself off for a week and then
went cold turkey for a week just this past week (before this I was a bottle of
white wine a night for about a year, sometimes more/less). I feel great now
and decided that I wanted to get myself healthy since the drinking always
lead to "binge eating episodes" where I would eat all of the things I woudn't
allow myself to eat during the day. My weight slowly crept up to 117 which
isn't heavy but was uncomfortable, especially after battling eating issues this
past winter where I got myself down to a scary 100 pounds! Now I am eating
frequent meals throughout the day and love food but would like you to see if
there is any room for improvement as I am not an expert and feel I probably
could use a few changes.

Breakfast - 8 AM
1 egg + 2 egg whites cooked in 1/2 tsp coconut oil
1 Cup steamed broccoli and cauliflower with 1 teaspoon olive oil
2 Tbsp hot salsa
1 slice Ezekiel Bread

Mid-morning snack 10:30 or 11:00
0% Fage Yogurt - 6 Oz
1 Tbsp. Flax Seeds
Cinnamon

Lunch 1:00/1:30
4 Oz of Grilled Chicken or 4 Oz Turkey Breast
1 Cup Steamed Broccoli + 1 Cup Steamed Cauliflower
Red Pepper diced (2 Tbsp)

Mid Afternoon Snack 4:00
11 Almonds 1 Cup Mixed Berries
(strawberries/raspberries/blueberries/blackberries)

Dinner 7:00/7:30
4-8 Oz Grilled Fish (Wild Salmon/Monkfish/Snapper/Cod)
Steamed Asparagus/Broccoli/Cauliflower Mixed - 2 Cups
Tomatoes Sliced on side or 2 Tbsp Salsa
Olive Oil + Lemon on top of everything
1 Ice Cream Scoop of Brown Rice

Pre-Bedtime Snack 9:30 (typical snack for most nights)
1 Cup Lowfat Goat's Milk boiled with Stevia + Cinnamon
1 Cup Mixed Berries (strawberries/raspberries/blueberries/blackberries) +
a few organic peanuts in the shell opened and put on top of berries

OR (if there's a good movie or it's the weekend)

1/3 Cup Organic Yellow Popcorn + 2 Tbsp Olive Oil + Sea Salt  (cooked
old style in heavy pan)

Or (If I'm crazed for sugar)

1 Scoop (large) of Turkey Hill All Natural Vanilla Bean Ice Cream

Thanks so much!!!!!
Ashley

1-2 tsp Olive Oil + Lemon  

Answer

high quality multivita Ashley- firstly let me say that you are probably in the top 10% of people who eat very well....so well done!
You've obviously put a lot of effort into your planning and choices and they are just about spot on.

For your height and weight you need about 80-90g of p[rotein a day. From your info you probably have about 80g a day. If you are doing exercise, and especially weight, you must increase the protein to about 100g.

The only adjustments I would give is to make sure your last snack is not within an hour of bed, and to get at 6+ hours of quality sleep. The salsa should be checked for its added suger ( if bought ready made).

I am all for supplementation, as there is never enough vitamins and minerals in the food we buy. Choose a high quality multi vitamin and fish oil, and rememver, they should be 3 times a day to have any effect.

Finally, adding in daily weight training and a spot of cardio 2-3 times a week will really boost your results.

If you need help with supplementation just have a look at my site and i'll pint you in the right direction.

All the best

1. Prev:Calorie Reduction vs Metabolism?
2. Next:Not getting thinner