Hello Laura, I am a 26-year...

Question
Hello Laura,

I am a 26-year old male at 6 feet and weigh about 175lbs. I am trying to figure out if there might be anything about my daily calorie intake that I need to make a change to and would truly appreciate your advice.
Typically, breakfast (6 - 7 am) comprises french toast with egg and cheese and a cup of coffee.
Lunch (11 - 12) comprises of a sandwich (Quizno's Chicken Carbonara is what I usually get).
I then go to the gym (5 days a week) and am on the treadmill for 45 mins and burn 400 calories (400 X 5 = 2000 calories/week)
Diner ( 7 - 8) comprises a bowl of cereal, Yoplait's 99% fat-free yogurt and a banana (Sometimes maybe a glass of red wine too)

Please advise me if I need to make any change (add/remove) to my diet.
Thank you.

Answer
Dear Jascha, I am not a dietician so I'm not going to map out all your food and calories, but just by looking at your diet it appears to be lacking in vegetables, dairy, and possibly protein. The dairy being important as a source of calcium. The vegetables are important for minerals, fiber, and other nutrients. Protein is important to sustain and rebuild the muscle mass you are breaking down with all your exercise. A vitamin and multi-mineral tablet can fill some of the nutrient voids in your diet, but protein is best supplied by lean meats, fish, poultry, low fat dairy, and legumes.  
There is computer software available that allows you to put in what you eat and it will figure out your total calories, protein, fat, and carbohydrate for you. Healthetech.com is just one site that offers such a program. Good Luck and keep up the great exercise you are doing. Laura Kraemer,Slimkids.com

1. Prev:I am 6 feet tall and weigh...
2. Next:Hello Karen, I am a 26-year...