Am I eating enough, in need of help, any is appreciated:)?

So, basically I'm a health freak. I'm 18. I exercise reguarly (4-5 times a week) and I ration my meals to control carbs, calories, and ensure I have enough dairy, vegetables and fruits and the whole deal, but I don't know if I’m doing it right. Here is a typical day.

Breakfast: A smoothie consisting of
1 cup of milk
1 Package of “Nestle breakfast anytime” smoothie mix, which has a huge list of impressive nutritional benefits
A small piece of flavoured silken tofu (50 calories)
3 servings of frozen fruit (banana, mangoe, and usually a berry serving)
A pinch of flax seed

Snack: 1 Serving fruit/vegetable

Lunch:
1 serving of Whole wheat/multigrain bread/pita with a tbsp of Hazelnut spread
1 serving of cheese/yogurt

Snack: An espresso with a pastry type snack which is 220 calories or less

Dinner: 1 serving whole wheat cous-cous with at least 3 vegetables

I also drink a lot of water, and may nibble on dried peas or almonds in between
Am I doing anything wrong?
I forgot to mention with dinner I may have a porkchop or chicken or somehthing
Is this enough protein?
I am also concerned that if I am not eating enough, and I start to eat more I will gain. "Judy" in the second answer, (much appreciated) said that I should increase my intake to be healthy, but will I experience an increase?

5 Responses to “Am I eating enough, in need of help, any is appreciated:)?”

  1. shake4me Says:

    It seems to be balanced enough. You should decide how many calories you want in your diet, and then I would recomend looking for items that are low calorie, but also low fat, but it all depends on what you are doing for your diet. The main thing for a diet to work is just to consume fewer calories than what you are burning, so lower calorie is best. But the thing about just lower calorie is that you don't want to get something that is lower calorie, but still has a ton of fat, and you don't want to get something that is low calorie but with a ton of sugar. Just look at the labels and you need to figure out what fits into YOUR diet.

  2. Rach Says:

    Heyy, well all i can say is cary on!!
    Nothing wrong with you at all!
    Your very healthy and keep it up!!

  3. Judy B Says:

    Borderline protein, not enough carbs, not enough dairy, possibly not enough calories. You likely don't need the smoothie mix, a smoothie made with fruit, milk and tofu is good and the mix likely just adds preservatives, sugar, unneeded vitamins and expense. You are getting lots of fruit and veggies, so have no need for vitamin supplements or enrichment.

    A healthy diet for a teen who is exercising a lot and looking to maintain,not lose, weight should have 2000 to 2500 calories a day. Carbs are essential to body functions and exercise so should not be limited.

    Aim for 2-3 servings of protein (meat, eggs, beans, cheese, tofu) , 6-7 servings of carbs, 3-4 servings of carbs and 7-8 servings of fruits and veggies daily.

    See the link to Canada's Food Guide below for details and planners.

  4. Claire D Says:

    I'm not sure what you mean by health freak but whilst you obviously have good intentions, this isn't a diet I would prescribe for a number of reasons. Here are a few points…… Firstly, whilst I don't have all the details regarding serving sizes, it's obvious that your calorie intake is insufficient, particularly if you are a regular exerciser. Google The Harris Benedict Formula to find the formula for your absolute basic calorie requirement or basal metabolic rate (BMR). Another worrying deficiency is your lack of good quality protein – as a guide, a recreational adult exerciser needs 0.8 – 1.5 grams of protein per kg of body weight per day. The best sources are eggs, meat, poultry, dairy and fish or soy foods and tofu for non-animal sources.
    I wouldn't recommend a smoothie for breakfast if it was made of fresh fruit, let alone a packet version. A packet smoothie is refined carbs and will release glucose quickly into the blood – it will provide a spike of energy as opposed to a sustained energy release. You are much better off eating oats with yogurt and fruit or porridge with fruit and adding some nuts or seeds in too, as you are getting the vitamins and also the fibre which is lacking with the packet concoction. Not sure what the frozen fruit stuff is, but it doesn't sound great. There's no problems with having a treat now and then, but just be aware that pastries are usually full of trans fats which are incredibly unhealthy – try including some more good fats into your diet, for example, olive oil, avocado, pumpkin seeds and also Essential Fatty Acids, Omega 3 and 6. As a rule for a healthy diet, always try to eat whole foods, ie. foods in or as close to their natural state as possible.

  5. healthy diet | diet food | low carb diet Says:

    as long as you maintain a daily calories is at 400 per meal you are ok