Are my diet changes healthy?

Question
QUESTION: I have recently made some changes in my diet and eating plans. In the past, I ate a lot of junk food and I often ate when I was not hungry, and now, I am trying to be healthier. I have been choosing healthier foods and exercising for about an hour every day, and I'm losing weight, but I'm afraid that my changes may be unhealthy. I only eat when I"m hungry, and I often choose low calorie foods; my calories often total between 800 and 1000 calories daily. I never exceed 1500 a day - not as a rule, that's just how it ends up.  Also, on average, about 60% of my calories come from carbohydrates, about 25% come from fat, and about 15% come from protein. I really want to be healthy and I don't want to be eating too little. Can you help me?

ANSWER: Kathleen,

Thank you for the excellent question.

First, 800 to 1000 calories is too low. You may be losing now but continuing on this path could very well lead to stabilizing and then gaining weight. Anything under 1500 calories is too low; your body will begin to store and build up fat to guard against starvation. Send me your age, height, weight, and activity level (low, moderate, high) and what exercises you are doing and I will send you an estimated calorie intake.

You can stay with the breakdown for now though I believe your protein should increase a bit and your carb decrease. Maybe 50 carb, 25 fat and 25 protein. If your carb sources are mainly vegetables, fruits, with a few servings of whole grains you are fine. Most often it is necessary to revisit this throughout your life and make adjustments as needed.

Always remember that you can eat a lot of healthy foods with proper exercise and activity and remain a healthy weight with a good quality of life!

Hope to hear from you soon,

Dan Haley, CNC

www.marketamerica.com/alkalinenutrition

---------- FOLLOW-UP ----------

QUESTION: I am 15, I am 5' 5", I weigh 135 pounds, and I have a moderate level of activity. Most of my workouts are cardio - I've been using exercise videos since it is winter and there is a lot of snow on the ground. And most of my carbs are coming from whole grains, fruits and vegetables. Thank you for your excellent help!
-Kathleen

Answer
Hi Kathleen,

Try eating 1900 to 2000 calories- no lower especially for your age. Also add weight lifting to your exercise program. You can lift light weights for high reps and avoid bulking up while looking trim and fit. Muscle burns calories! Other resistance exercise such as swimming or power yoga are also good. Try 30 minutes cardio and 30 minutes weights (weights at least 3 days a week).

2000 calories of healthy foods (vegetables 5-9, fruits 1-2, whole grains 2-3, protein 1-2, calcium foods, nuts, seeds, and healthy oils, water) with a good exercise program should allow you to reach 125. Less weight than 120 will put you underweight, please avoid this!! At your current weight you are still in the normal range for your age and ideally 130 would be great with the right fat/lean mass ratio.

Good luck!

Dan Haley, CNC

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