OK Day 2019 is on Saturday, March 23, 2019: Is This Day Of Food Ok?
Saturday, March 23, 2019 is OK Day 2019. OK-DAY - Private Cessna 208 Caravan series at Verona - Villafranca ... Private OK-DAY aircraft at
This is a nutritionally and calorie deficient diet
First things first do not go under 1400 calories a day honestly I recommend 1500 to 1600 for you a day with exercise (since you need to gain 2000 would be best). A combination of cardio and weight-baring works best. You want to choose exercise that are fun and do not do the same exact routines day after day, mix it up
Here is a site with tons of free exercises you can do at home without equipment aim for 30 minutes to an 1 hr of exercise 6 days a week. If you want take the beginner 10 day challenge on the site and it will tell you exactly what to do
Stabilizing your blood sugar and reducing sugar from your diet (this includes all sugary beverages and artificial sweetners) will greatly improve your health, energy levels, and keep your waist line slim
Never ever skip meals
Stay hydrated with water
Eat every 3-4 hours
Get enough sleep and have a consistent schedule
Avoid diet foods and eat as much home-cooked fresh unprocessed food as possible (try to stay away from canned and frozen meals)
Divide your plate
1/2 fresh vegetables and some fruit
1/4 lean protein (about 2-3 oz per meal)
1/4 low GI fiber rich carbs
Here is a site to help you
Never go fat free your body needs polyunsaturated and monounsaturated fats like those found in avocados, olives, fatty fish (salmon and mackeral), plain nuts and seeds
Eat a variety of nutritious foods everyday to avoid deficiencies
Here is some sample menus (if you want more just send my a pm)
Breakfast: 1 portion oatmeal (I like the quinoa kind better texture) with 1 tsp added flax seeds (good fats and fiber) and some fresh fruit
Snack 1 (b/w classes): plain pumpkin seeds
Lunch: salad (2 oz grilled chicken, shredded cabbage, sliced yellow bellpeppers, 1/4 sliced avocado, 1/4 cup roasted but unsalted cashews, small amount of red onion thinly sliced, 1/2 apple, shredded carrots, cottage cheese for dressing), low GI crackers or crisp bread on side
Snack 2: 1 egg with fresh spinach (on arriving home)
have with the recommend tomato, cucumber and coriander salad and 3/4 cup brown rice
Breakfast: Natural muesli, 1/2 cup fresh berries, natural yoghurt
Snack 1: baby carrots with 1 TBS natural peanut or almond butter
Lunch: Hummus loaded with raw vegetables in a whole wheat pita, fruit
Snack 2: Walnuts or Almonds plain
have with a garden salad
Breakfast: 45 grams All-Bran I add almonds and some raisins with milk (no need to be skimmed)
Snack 1: 1 laughing cow cheese square and healthy low GI crackers
Lunch: Vegetarian Chili (these are great because you can make in bulk and have leftovers even freeze in portioned containers for quick meals)
Snack 2: hummus with raw veggies
Dinner: Pasta (use fresh pasta not dried)
For desserts move them earlier in the day not in the evening, have the real deal but in a small portion like 1 cookies or 2 squares of dark chocolate and just stick to one treat
(if you are 5'10 only 116 lbs you do not need to lose weight and really need to gain a bit, you are very tall so you will not be healthy at the same weight as a girl who is say 5'2, I imagine you are taller than a lot of your friends and its easy to get caught up in comparisons but be careful about that because a lot of factors go into weight and health, we are not all the same)
Am I eating ok every day or maybe too much of something?
You're Ok on fruit, but the same ones every day? Where's the veggies? There are a lot of fruit and vegetable juice combination drinks in the store if time is an issue. You should have a little protein with every meal. The turkey counts as one. Put some walnuts in your cereal. A protein shake made in a blender with your bananas ,strawberries or blueberries and yogurt makes a delicios meal. If you don't like dairy milk, there's soy, rice. oat, or almond, which is my favorite. I get unsweetened vanilla for shakes and cereal. I think 1 banana is plenty, but would like to see you add at least a small green salad. If not pile some lettuce and tomatoe on the turkey. I would eat brown rice instead of white. It now comes in pre-cooked individual servings for the microwave. but is easy and cheaper to make yourself and you have enough for several days. I add dried peas and carrots and pine nuts for extra nutrition . We do need some "good" fats, but I'd ditch the ground beef. Nuts, avacodo, olive oil, which you can use in a salad dressing or stir-fry, another great way to get your veggies. Remember, it's OK to have a treat now and then.
Is This Day Of Food Ok?
Not too bad to be honest.
The body needs, carbohydrates, proteins, fats (and the vitamins and minerals contained in them), water and fiber to be fully functional during the day.
You ate a lot of carbohydrates, very little fats and very little complete proteins, your don't say how much you drank but you should aim for at least 2 liters per day from all beverages. Fiber wise you didn't do so well. The best types of fiber come from vegetable sources (which is one of the reasons behind the 'get your five a day' campaigns). Vitamin/mineral wise you more than likely missed out on quite a few of the main ones, but compared to a worse diet you did okay. Taking a decent multivitamin each day will help you keep topped up (especially at this time of year when your immune system is probably working overtime!)
I would try to get at least one serving of complete proteins in each day . These don't have to be meat based, but if they are it makes thing much easier! Aim to get some healthy fats too , most of which can be found in protein sources too, so you cover two bases in one with most meals.