Calculating whats in your meals

Hi there, Im trying to work on my meal plan and I was reading through your posts about what some of you eat etc and I was just wondering how to do manage to calculate whats in your meals? Like how do know how much your broccili is counting?

I know some people posted links to portion control as well but I just find Im useless at using that, like how big is a tablespoon of peanut butter? Im more of a person who needs specifics if you understand what I mean?

I dont really know if Ive made much sense but Im really trying to suss out what Im currently eating and then work on boosting it.

I just would love to know how you all calculate and proportion your meals.

I estimate. Sorry. I try not to weigh my foods out to the exact because it's triggering to me. I end up getting too absorbed by numbers. Lately any weighing has been left to my mother and she has a portion size guide the NHS gave her. I suggest you discuss this with your doctor, really, perhaps to ask about an exchange system?

Here's what I base it all on

A Simple Diet Plan

I will occasionally track things like a pound of broccoli, but it's not the veggies that I'm really concerned with.  As far as dark green leafy vegetables go, the more the merrier in my opinion, if I feel like an extra serving or 3 I don't see where it is going to be an issue as long as I'm not drenching them with dressing or butter.  Fresh fruit I try to have around 3-5 pieces a day, but double that is just fine.  Grains, potatoes, butter, dressing, sugar, honey, nuts, extra snacks, protein, bread are all things that I try to get a reasonable estimate on.

Depending on my calorie goal I shift things around, but I try to get at least one serving of protein, one serving of grains, and several servings of vegetables at each meal.  My snacks are typically fruit and nuts several times a day.  If I need extra calories, I usually have more nuts and avocados and cheese as snacks and then add on a dark chocolate bar that I eat parts of throughout the day or chocolate chips with my nuts.

I believe if you are already consuming what looks like a balanced diet, than there is no need for calculations.

My reason for this is I feel strongly about "eating what you want, when you want". I feel that calculating is what leads on to obsession, therefore the beginning of a real problem.

But if your going to track, dont track fruits and vegetables. There shouldnt be a limit (unless of course if your silly enough to want to live of it!). General rule of basic calculations are :

Bread, Grain, Cereal and Pasta;

• 1 slice of bread
• 1/2 cup of rice, cooked cereal or pasta
• 1 cup of ready-to-eat cereal
• 1 flat tortilla

Fruits and Vegetables

• 1 cup of raw leafy vegetables
• 1/2 cup of other vegetables, cooked or raw
• 3/4 cup of vegetable juice
• One medium apple, orange or banana
• 1/2 cup of chopped, cooked or canned fruit
• 3/4 cup of fruit juice

Beans, Eggs, Lean Meat and Fish

• One egg
• 2 tablespoons of peanut butter
• 1/2 cup cooked dry beans
• 1/3 cup of nuts

OR:

About 1 cup

Green salad, frozen yogurt, medium piece of fruit, baked potato

About 1/2 cup

Cut fruit, cooked vegetables, pasta, rice

About 1/4 cup

Dried fruit snack pack, Large egg.

About 3 oz: (Cassette Tape size)

Meat, Poultry

1 tsp: (1 Dice)

Margarine, spreads

1 Tbsp: (Thumb Tip)

Mayonnaise, oils, dips

Thanks for your replies, Im still a little lost but I guess its just something I`ll have to try and figure out.

Im in recovery from anorexia and I really want to get my meal plan sorted and get myself better.

Im estimating Im eating around 1200 day, not enough I know.

Id like to get this up to 1500 and then carry on increasing from there. I was wondering could anyone help me formulate like what to eat for a day to get to 1500, I just get lost about what to make for my meals and eat for snacks.

Im really glad I found this site its incredible what you guys have done. Im really worried about what Ive done to my body and metabolism which is why Im wanting some help. I dont want to end up being one of these people who gains and maintains on a low number!

Could anyone help me first get some idea of what to eat to get to 1500? Then how long should I stay there before making the next hop?

If you can't do it with portion-control you need to get some scales, measuring spoons and a measuring jug.   Then, for example, let's say you were going to have oatmeal (porridge) for breakfast.   Weigh out 2oz of rolled oats on the scales, 1/4 pint of full-cream milk and 1/4 pint of water in the measuring jug and cook the two together to make the oatmeal.  Using the measuring spoons take a tablespoon of honey and add to the finished result.

When you enter all of that in the CC food log you'll find that 2oz oatmeal =  212 cals, 1/4 pint full-cream milk = 89, and a tablespoon of honey = 64. Total 365

Once you've done that a few times you'll have a good idea how big a bowl of oatmeal (porridge) should look and you might not need to weigh/measure every time.   Do the same procedure with other meals and you'll quickly be able to judge if what you're eating is the right amount

Sample menu

• Breakfast.... oatmeal with full-cream milk and honey (365)
• Snack....  3oz almonds (450 calories)
• Lunch....   2 medium slices of wholemeal bread, 4oz cooked chicken, a sliced tomato, plenty of full-fat mayonnaise (500 cals)
• Snack... 3oz dates (360 cals)
• Supper.... A 6oz baked potato, 6oz salmon, grilled, 3oz broccoli, 3oz carrots (500)
• Snack... hot chocolate, a slice of toast, teaspoon of butter, tablespoon of jam (325 cals)

Rough total.... 2500 - which is what you need to gain weight. To start at 1500 just have breakfast, lunch, supper and one snack. The next day add a second snack, the third day add a third snack.... Then you're up to 2500 a day and you'd be on the road.

Yes I realise Im going to have to start measuring stuff to get good ideas.

Id kinda thought maybe for getting to 1500 trying something like#

breakfast-350

snack-200

lunch-250

snack-200

dinner-300

snack-200

Im just struggling for ideas of what to eat each time to reach those targets.

For so long Ive let my ED control me and my thinking that now I find it hard to think for myself. The thought of the increase and process is terrifying but I am determined to give it a go hopefully with your help and support guys!

What do you like eating?   Traditional breakfasts are things like oatmeal, eggs, toast, orange juice, yoghurts, crispy bacon, mushrooms, cereals or whatever you particularly enjoy ..... For 350 cals you could have

• 2oz oatmeal, 1/4 pint full-cream milk, 1/4 pint water, tablespoon honey
• 2oz muesli or breakfast cereals, 1/2 pint full-cream milk
• 2 poached eggs, 2 slices of toast, 2 teaspoons butter
• 2 slices of toast topped with a sliced medium-size banana, sprinkled with cinammon, warmed up under the grill and served with a good blob of greek yoghurt.

Lots of things...  Good 200 cal snacks could be dried fruit, nuts, seeds, a pot of full-fat yoghurt, a cereal bar, grapes, chocolate.

Really, the world is your oyster.  Work out what you'd like to eat, check out the calories on the CC food log, add them into your plan and then enjoy...

Another good way of exercising portion control is the hand system. Also, since the IOP program that I am currently in operates under the exchange system, I've just memorized some of the numbers from that (i.e. 6 almonds = 1 fat exchange and 1 fat exchange = ~45 kcal). The Mayo Clinic has a very comprehensive list of exchanges and servings.

I also find weighing and exact measuring to be triggering, and between the two systems that I linked above, I feel comfortable recognizing a healthy portion of almost any food.

As has been said, Betty, you will need bare minimum 2500 calories a day to gain weight, repair your body and damage done to it, and straighten out your metabolism - but I have to ask, what are your stats right now? Your height and your weight and age? This sort of thing is usually better done with medical supervision in some shape or form and all the more so if you are very underweight. Furthermore, have you been to a doctor yet?

Nuts are going to be one of your best friends, perhaps granola too.  Add a handful everytime you want to increase your calories to your existing meal plan (it really isn't a whole lot more in volume and only 100-200 calories) and then recalculate your meal plan over the next week to include those calories in regular food, using the nuts or granola for any days you fall short.  Then repeat the process for each increase.  You'll have to be assiduous in making sure you get your calories, but you can do it.

Nuts, granola, bananas, seeds, whole fat dairy, avocado, olive oil...

Thanks for your suggestions guys.

Lala yes Ive been to my doctor and Ive been to a dietican before but she didnt really work out.

I will try the idea of using nuts for now to up things a bit, I wanted to start to set out a rigid meal plan though so I could incorporate other foods into my diet. I find sometimes at night I end up eating tit bits of raisins, nuts and all sorts really because Im just not sure if Ive eaten enough throughout the day. This can lead me to getting lost as to how much I then actually did eat that day.

I figured if I could put out a set plan and stick to it then I could avoid that situation. It makes me feel a bit all over the place with my eating.