How does my daily diet sound?

Hello, I am a recent new user. I am 15 years old, male, 5' 10.5" and 122-124lbs. I am a recovering anorexic, have got my eating habits nailed down (I used to only eat 800-1200 calories a day, except on binge days where I consumed 1800 and some days 3000!!! ) Anyways, the past three months, I occasionally binged I will admit due to "dieting" phases that I still experience. After the holidays (two binges, one Christmas, one New Year's Eve, over indulged on cookies and candy both time eating close to 3000-4000 each day) I am really watching what I am eating to ensure no weight gain. I plan to just increase portion sizes after I ensure I lost the extra 2500 calories or so I ate are gone. So here is my daily diet, please critique:

Breakfast: (same everyday)
1 Packet Weight Control Oatmeal (160 calories, 6g fiber, 7g protein)
1 LG Apple
8oz Skim Milk

Lunch: (varies on Tuesdays and Thursdays where I have around 5oz lean meat and 2-4 servings of a light veggie such as broccoli or summer squash)
Every other day it is:
2 Slices of "Double Fiber Whole Wheat" (100 calories per slice, 5g fiber)
2-3oz meat (such as ham, turkey or roast beef)
1tbsp Lite Mayonaise
1 MD apple
8oz Skim Milk

PM Snack:
1oz-1.5oz of Dry Roasted almonds

I then have 70-80 minutes of swim practice in which we swim anywhere from at LEAST one mile to one mile and 2/3's.

Dinner:
1-2 servings of lean meat (such as 3/4 an entire chicken breast for example)
2-4 servings of vegetables

Daily, I am trying to get 1700-1850 calories. I want to continue this until the end of this week in which I will increase the calories to 2000-2200 I would say? (80 minutes of swim practice a day and walking roughly 1-2 miles a day in between classes, I go to boarding school)

How is this?

Oh and for today I've eaten:
1 packet Weight Control Oatmeal
1 Lg apple
8oz skim milk
1 md apple
1 sm salad with no dressing (basically just spinach and a little bit feta cheese)
5oz pork tenderloin
5-7oz Broccoli
1.5oz dry roasted almonds
(so far 1050 calories basically)

Looks good to me.  Keep up the good work!

Rice-

Being a 15 y/o male you should be consuming a significantly larger amount of calories than calorie-count suggests.  Calorie count should come with a disclamer for anyone under the age of 18 who is interested in tracking their nutrition. 

Your brain is still growing, your body is still forming, and all that requires a shit - ton more calories than you presently consume (Your frontal lobe won't fully form until 25, when your car insurance rates go down, by the way).  

University of Iowa suggests 2800 for a healthy, active teenage male.  And you are really really active.  Swimming?  Yeesh, that will burn off half of everything you ate today, alone.  (http://www.uihealthcare.com/topics/nutrition/ nutr3176.html)

Maybe bump up your fat and general calorie intake with full fat milks and garnish your salads with a handful of nuts (thats about an ounce) and splurge on a lite salad dressing (best if you can make it at home to avoid partially hydrogenated crap). 

And the blah blah blah part-> talk to your doctor about how many calories you should get.  Most likely, the general consensus will be closer to 3000 calories than you probably thought it should be.

Also, do you fidget?  Fidgeters can burn up to 600 additional calories a day, just by shifting, jiggling knees, and moving in their seat.

It's not suprising that you binge.  I'd say that diet is insufficient for your age, height, and activity level. Your brain and stomach are telling you so.

I agree that you do need more but you are going in the right direction.  Make sure to continue uping the calories until you get to around 2800.

i would say you would binge on that lol.because you arent allwoing yourslef treats,they are great things to eat,but you arent getting enough calcium or fats for yourself,young people need an incredible amount of fats and calcium and other vits and stuff compared to adults because every part of you will still be growing and findin gout what it actually needs to keep going.

not allowing yourslef the odd chocolate bar i or sweet treat i think is making you crave those things even more and may end up causing you to crack and blow it all.thats a brilliant and healthy diet but icluded in that healthiness should be treats every health proffessional says so..treats are good just everything in balance especially t your age,dont become so obsessed so yonug it will wreck all the fun you should be having and even all the fun going out with friends for apizzas or chips,these arent bad things its just balance to hold onto.

good luck and most importantly have fun being young and supple lol.

Hey, thanks for the responses guys

I go to boarding school so healthy meal options are almost never found (except for every now and then lean meats, vegetables are nice, and the fact that I am allowed to have all the fruits I want)

As a recovering anorexic, sure I am eating a lot more, but honestly, people look at me and tell me I am disgustingingly skinny but then I look at myself in the mirror and look at my stomach determined to make it flat. I digust myself sometimes because I actually find myself wishing I had the physique of a frail person / a woman ! :( :/.

Anyways, I have been EXTREMELY tired lately and at 4, after my 1.5oz of almonds, I did a calorie count, 1050 and looked at whats for dinner and decided that I needed to eat some more before practice. So I had 1oz of dry peaches (I have a lot of dry fruit, almonds and oatmeal in my room, only the healthy stuff :) ) So before swim practice, which was incredibly easy today (only swam 1400m opposed to yesterday's 2500). I went to dinner, grabbed some chicken breast and put it on a salad that had about 2tbsp feta cheese, 2tbsp lite italian dressing and 2 cups of spinach / lettuce. I also enjoyed a cup of leek & sweet potato soup with a wheat dinner roll. For desert, I had a bite size dark chocolate truffle (healthy I guess, bag claims it offers antioxidants that is good for the body and should be eaten daily in moderation). I am tallying up roughly 1680-1800 calories here for the day and am veryyyy hungry right now (probably because I just came back from a friendly get together with like 10 pizzas and sodas and just watched everyone else pound down 4-5 slices and soda)

I don't think I need 2800 a day to maintain, I know I would gain weight on that. I do know from all of my testing that a diet of 2000-2200 is about right for me, and I guess that sure I am cutting it a bit low lately, but starting tomorrow I will make sure I take in 1800. Then on Thursday, 1800, Friday 1900 and hold the 1900 until Sunday. Then monday I will jump to 2000 and then from then on instead of having a diet, just try to eat as healthy as possible. (for instance if I see nothing healthy being served for lunch, I will make myself a sandwhich on whole wheat, or if nothing healthy is for dinner, I order from a "Special Diet" menu from a local chinese place where I have a cup of boiled cut up chicken and 2 cups of boiled broccoli, no sauces or seasoning, just plain, the way I like it.)

I know I still have an anorexic mind though, I shouldn't be constantly being obessed about food and what I eat, what I will eat, ect. Anyone experience this before and find a way to fight against it...?

If you are too thin your stomach is not going to be flat. 

I suggest increasing your high calorie food choices.  For instance - eat regular oatmeal or cereal, not weight control.  Add some protein to that salad lunch.  Is it from a salad bar?  Do they have chickpeas or hard boiled egg?  Better yet, have a sandwich instead.  Eat more calorie dense foods.

It took guts to come here and share your struggle with us.  We're devoted to helping each other towards a healthy life.  Welcome.

People have posted a lot of good replies.  I realize that you are still recovering, which is a lifelong process and your brain still wants to think the same way.  But, I am the same height as you and I weigh 140, which is on the borderline for a healthy BMI (almost too low).  Since you are male and younger, I bet your healthy weight would be at least ~145 lbs.  As a very active person myself, I have to consume 2500-3000 calories a day to maintain my weight.  Young males tend to burn more calories than women, so you are probably need to consume this much or more.  Maybe try one small step at a time.  For example, make your oatmeal with milk instead of water.  Then in a few weeks try adding a more calorie dense bread- I like the Rudi's organic which have ~110 calories per slice, but are made with whole grains so it is fiber rich.  And with as much activity as you do, you should think about consuming more carbs (carbs aren't bad!).  That may be why you are tired.  Carbs refuel your muscle glycogen, which gets used up during excercise. 

I agree with you that even though you are eating healthier, you are still thinking like an anorexic when you keep worrying about gaining weight.  You're still young and have several years ahead of you until you are full grown.

For someone your height, a healthy (adult) body mass index (BMI)  would be 19-24 with a weight range of 130-170#.  I don't know what the range would be for someone your age.

Wishing you continued strength on your recovery!

rrice:

Hey, don't worry about those binges over the Holidays.  Don't beat yourself up!  At your weight and age, you should be able to cosume more calories.   Try to not focus as much on obsessive counting and score keeping. 

 Prior to commenting on your menu, I would like to know more about your physical activity?  What are your hobbies?  What is your excersize pattern?  Have you been to a treatment center for food addiction/anorexia?  Are you under a therapists care? 

huatlwill

You sound very under weight to me.  With all that swimming you do- you could probably eat 4000 cals a day and be ok.  I know some girls who are only 5'2" and 110 lb figure fitness contestents that eat 2500 cals to keep their muscle.  You seriously need to up the calories or you are going to cycle your metabolism into catastrophe.  No wonder you are tired all the time- swimming is such a calorie burner!

Sorry, I did not read down to your second post on swimming.  Your anorexia may have slowed your metabolism if you truly gain weight above 2000 to 2200 cal.    Regardless, you still need to gain weight.  If you can add muscle weight, you will increase your daily calorie needs.  Do you like to lift weights?

Hugh

You're incredibly brave to have the will to continue your road towards recovery. I suffered anorexia for the past 3 years now. I'm 18 now. I used to consume about 300-500 calories a day. Now I'm trying to keep it between 900-1100. But I still get a rush a guilt when I consume 1000. I havent consumed more than 1600 calories/day since about 2 years ago.
Your diet plan seems set and as long as you have your own goal in sight, I wish you the best and I hope you know that other "recoverings" anorexics should strive towards a similar goal!

i think your food plan is really healthy, albeit a little low in calories, as many people have suggested. however, i do not agree with those who say that you can indulge yourself once in a while with a candy bar just because you are eating many calories and that you are underweight. Because you have a tendency to binge at times, you should be especially careful of these trigger foods. I would recommend abstaining from things that cause your binging--refined sugar, flour, etc. Contrary to popular belief, this will actually reduce your cravings for them after a while, rather than increase your yearnings (this theory is supported and tested by Overeaters Anonymous, and I can personally attest to its effectiveness :) I have a close relative who is a compulsive overeater but also very thin, so I can relate to some of your problems. Keep up the good work!

I think it's great that you've decided to share your diet and eating issues with others.  I also think you are consuming too few calories.  A teenage boy burns alot of calories because of high metabolism.  Plus you swim competitively.  I understand that the dieting is due to food/image issues but I'd wish you'd work on not counting every calorie that goes into your mouth.  Just make sure you're eating healthy foods (including carbs for the high activity level) and you can eat all you want.  You should live a little and have a slice of pizza or a donut every now and then.  Chocolate isn't bad for you; in moderation it has health benefits.  Did you know that?  It is great that your aware of proper nutrition, but I would work on gaining some weight / bulk.  You're probably in starvation mode right now which is why you're not losing weight.

I agree with Piffany.  Sugar and White Processed Flower have been proven to increase hunger and potential for binges.  I went through two food treatment centers that taught me this years ago.  I also owned Baskin Robbins franchises, and I can personally attest to this sugar/white flour binge phenomenon as a fact for me.  However, the Holidays are difficult.  We are exposed to so much food and a great deal of it with sugar and white flour.  For me, I allow myself to relax around this few days and then be rigorously honest about getting back on my food plan.  Again, we can beat ourselves to death with guilt or we can move on and start on the right path, one day at a time.

If you're serious about your swimming then you need to tailor your diet to fuel it as the right nutition and when you eat it makes a huge difference.  ...i'm naturally small (5 feet 1) and light and enjoy running (i've completed 2 marathons).  Have never dieted but struggled to maintain weight/energy if i do lots of exercise and ended up binge eating chocolate and getting serious sweet cravings if i don't eat enough so can associate with that one - guess it's the body's way of getting what it needs ...energy!  Swimming (like running) uses a lot of carbs and they (the experts) reckon we need about 4g per kg body weight if we're exercising regularly.

I'm no expert on calories, but would suggest increasing the carbs you eat before and after your swims as in the 2 hours post exercise these are most easily absorbed into your muscles.  It doesn't sound from your typical day like you're getting enough carbs and if you do lots of sport they get used up and won't get stored as fat.  Post exercise, you also need to include some protein.  There are some brilliant sports bars around if getting hold of healthy food is hard and they're really convenient but can get expensive.  Alternatively, bananas are a cheap and easy option but you can get a bit bored of them after a while!  Fig rolls are another good one and they never give me the same cravings to eat the pack like other biscuits do. 

Once the body realises that it's getting and going to get what it needs it seems to adapt and stop storing it (when i start exercising after a break i always seem to gain weight initially as i eat more, but then it goes back to what it was after a while)

Good luck and keep up the good work

hey yall. im nikki. im 16 and weigh 110 lbs. i am just now recovering from being anorexic for the past 5 months (luckily it hasn't been too long). About a week ago, i had a hard time eating 1200 calories a day on the meal plan my dietian gave me...i just couldn't do it for i'd feel guilty, but a week ago, i made a decision. I WASN"T GOING TO FEEL THIS WAY ANYMORE and am now eating 1800 cals a day and feeling good about it!!! its an AMAZING feel. i feel like i've beat ED (eating disorder), but i still need to keep working at it until i get to 2200 cals...should be next week's goal!! wish the best to rice too--i think your cals are still too low. try to up it up since you are doing soo much exercise =]

Hi rrice

From your total calories I think you are still a bit low on calories.  You dont want your body to go into starvation mode with all the swiming you do...you will need the energy.

Also, this is just a tip.  Turkey sandwich meat and any sandwich meat for that matter is all processed and high in sodium and nothing that is natural.  You would be better off eating grilled chicken or whole natural turkey to get real protien without all the processed and artifical chemicals that they put into that sandwich meat.  All that meat is made up of all the fat and left over meat they skin off from the real stuff and run it through a machine to make what we no know as Turkey meat, bologne, etc.  Same goes for Hot Dogs...stay away from that stuff!.

Anyway, other than that I think your doing awesome but remember if your calorie deficit is too low, your body goes into starvation mode and will hold on to the fat your fat because it doesnt know when the next time your going to feed it.  Eat at least 5 small meals througout the day...this will rev up your metabolism and allow you to burn more fat throughout the day.

Good luck, and God bless!

Hey guys. Sorry I haven't posted in a while, have been real busy.

I have been eating at least 1700 calories and was feeling crappy a couple days ago, I take it from lack of certain nutrients, but now feel absolutely great! Maybe it was the tweak in my diet but anywho, this is what I have eaten so far, and am about to have another meal.

Breakfast:
1 packet Cinnamon weight control Oatmeal
1 Md Banana
8oz Skim Milk

Lunch:
2oz Turkey Breast
2 slices American Cheese
2 Slices double fiber whole wheat
1 Lg Apple

Snack I'm about to have:
1oz of Almonds
1 Protein Shake (23g protein)

Dinner is:
3-5oz Leg of Lamb (Don't ask me lol, it's what's for dinner)
Roasted Root Vegetables (I'll get 4-5 servings of my veg's in)

Desert:
1/2 cup or so of fat free frozen yogurt (possibly no sugar added as well) in a icecream cone

I will hit about 1700-1800 today and tomorrow I plan to bump it up to 1900 or try at least.

I looked at a calculator and found that I need 1800-1900 calories a day without exercise to maintain. I put in my exercise and I get about 2400-2500 calories burned throughout a day. I don't think 1700-1850 is too low, just until I feel I can bump it up to 2000. (Only reason I am eating a deficit now is to make up for my holiday binges)

I also find that incorporating daily sweets (such as I have frozen yogurt every other day and a chocolate (55 calories) or two every other day, on days I don't have the frozen yogurt)  helps a lot.

Since I am too shy to get help (because I feel like I don't deserve help because I am no longer really STARVING myself like I used to) that I should deal with my anorexia myself. Plus sometimes I feel like it's not even that...I mean maybe I'm just super paranoid about being fat and what not?



Thing is, telling the school doctor about this could seem like I am SHOUTING out for attention because he might not feel I have anorexia because I have told him about my binges, or he will believe me and I will draw a lot of unneeded attention to myself.

Also about the lunchmeat deal,

I go to boarding school and I feel the school lunches aren't always the best choices. Sometimes they offer a good healthy thing, but it's not high enough in calories and if I were to eat two, it would overkill it. So it's like I can't win, so I decided with the sandwhiches at lunch. Plus I looked at the nutritional info and I feel that I am not eating any other salty things in my diet, and I drink a gallon+ a water of day, so shouldn't worry about it that much?

Any advice is great.


Also...
How much is too much grains/bread in the daily diet? Would it be overkill if I went for toast and eggs in the morning and sandwhich for lunch. Or should I just stick with my oatmeal.

I decided that if I was going to hit 1800 and make it evenly throughout the day without having a huge dinner which could possibly lead to storing of fat, my PM meal consisted of:

1oz Almonds
1 Protein Shake
1oz Dry Peaches (100 calories, 26g carbs, 2g protein, 4g fiber)

Now I can have a moderate dinner and still enjoy desert and hit 1800-1900 safely. :)