My diet assessment

Question
Hello,
I am a fifteen year old Indian female.  I  am  not happy  about the way my body looks  and  I want to lose weight but in a healthy manner.
My height is 5'4" and I weigh 130 pounds. I exercise 1 hour daily.
My Diet:Breakfast
1 chapatti, 1cup mixed veg(cooked)
LUNCH: 1 cup rice, 100g fish (ROHU fish), 1 cup mixed veg(cooked), lentil soup(1 cup), 1cup yoghurt/curd
SNACK: 1cup low fat milk, 2 crackers
DINNER:I consume the same food as I do in my lunch...but leave out the yoghurt this time. Instead of 100 g I usually have 50g fish with curry.I have 1 boiled egg with dinner.
How many calories does it contain and what is my daily caloric need?
Is my diet good for health? or does it need changes? What changes should be brought to it then?
I will be eagerly waiting for your reply!

Yours truly,
Aishee.


Answer
Being unhappy with how your body looks is self-perception. I don't care if you're 200 lbs or 120 lbs, it's important to know that you are more than a size or a number. No one will remember you in years to come for the size you wear, but the differences you've made. Never forget that.

When it comes to being healthy - eating right IS important. I'd like to see a whole grain breakfast and fruit instead of the vegs. 1/2 chapati instead of a whole piece. Possibly an apple, banana, orange or cup of berries, melon, a pear or a couple kiwis instead of the vegs.

The lentil soup and fish is excellent for lunch, but the rice should be reduced to 1/2 cup and the yoghurt if natural (no sugar) is ok. Vegs are great now, but again, add a fruit.

The snack should be another fruit serving - and you can have the other half of the chapati :)

Have the other half cup of rice and yoghurt at your dinner serving.  Pile on the vegs again (curb the butter or sauces on them), add ANOTHER fruit serving.

Before bedtime enjoy a treat that you like. Half a candy bar, 1/2 cup ice cream/frozen yoghurt, etc.. Life isn't much fun without treats right?

Be sure you're drinking enough fluids throughout the day too. Teas, decaf coffee, fruit juices (I cut them with about 1/2 or 1/3 water or sparkling water to add interest).

Check my site for more about how to be your best, healthiest weight without dieting or products!  
  www.GetTheReal.info  

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