Nutrition: The Five Food Groups

Most women need to consume 1,600-1,800 calories per day. Below is a link to a calculator that tells you how many calories you need each day to maintain your current weight.

http://walking.about.com/cs/calories/l/blcalcalc.htm

Fats, Sweets, and Oils (Added): Sugar intake should be limited to 22-33 grams; Total fat intake should be limited to 53-63 grams.

Milk, Yogurt, and Cheese: 2-3 Servings per day.

• Milk - 8oz.


• Yogurt - 6oz.


• Cheese - 1-2oz.

Meat, Poultry, Fish, Beans, Eggs, and Nuts: 2-3 Servings per day.

• Meat, Poultry, & Fish - 3oz.


• Eggs - One Large Egg


• Beans - 1/2 cup


• Nuts - 1oz.

Vegetables: 3-5 Servings per day.

• Leafy - 1 cup


• Juice - 6oz.


• Chopped uncooked (ex. broccoli) - 1/2 cup

Fruits: 2-4 Servings per day.

• One medium sized fruit


• Juice - 6oz.


• Other (ex. strawberries) - 1/2 cup

Bread, Cereal, Rice, and Pasta: 6-11 Servings per day.

• 1 slice of bread


• 1 cup of breakfast cereal


• 1/2 cooked rice or Pasta

Sample Day for Me:

Breakfast: 8oz of V8 fusion, two slices of bread, 1-2 eggs.

Lunch: Turkey Sandwich, salad, yogurt.

Snack: 1/2 cup of strawberries.

Dinner: Chicken breast, 1 cup of brown rice, 1 cup of broccoli.

Im only missing a serving of dairy. My diet in the past has usually consisted of mostly fats, starches, protien, and sugar. My goal is to have a balance diet where I am getting adequate nutrition. I in no way would like to lose weight ( I am 5'3'' 113lbs). I only want to tone my body and develop lean muscle.