Kaitikat, I am no expert. I am just trying to do this myself. I am however thinking you need to eat a bit more since you are still growing. I know you are probably sick of hearing that but it is true. For bone health, growth, etc you need more calories and more nutrients.
This is all just my opinion but are you eating cheese with your salads? Getting some dairy in is a good thing. The yogurt is a start. Maybe add some skim milk with your lunch and in your healthy high fiber cereal at breakfast. Try some whole grains such as brown rice, whole wheat bread, whole wheat pastas and whole wheat pitas. You can still consume good carbs and be healthy and fit.
I am on South Beach which focuses on good carbs. So I am partial to good carbs but remember this is just my opinion and I don't want to force a way of eating on you that you are not comfortable with. However, everything on here is pretty much on the food guide pyramid thing.
Here is a typical menu for me with a few suggestions you might like. I added more healthy things for a growing young woman which would be good to consume in my opinion. Again, I am no expert.
Breakfast: 2 eggs, 2 slices turkey bacon. Eggs are either made into an omelet (I put lots of veggies in it to get at least one serving in in the morning) or scrambled
~ You could even add a slice of whole wheat toast.
~ Real oatmeal with fruit on top and skim milk would be a good choice as well
Lunch: 1/2 pita bread stuffed with chicken lettuce, green onion, cucumber (any veggie you like) with a little mayo and mustard mixed together, with a salad or soup.
~ A salad is a great lunch as well but make sure you have protein (good job on the chicken)
Supper: Some sort of lean meat and a cooked vegetable plus a small side salad. * Frozen vegetables are great because they last longer, pretty cheap and have all the nutrients of fresh..sometimes more
~ You may want to also add some type of whole grain like wild or brown rice with your meal to round it out. I will be adding that next week, I am adding back in good carbs gradually but you would be fine eating them now.
I also snack 3 times throughout the day. It is good to do that so you avoid being starving when you get home. And to keep your blood sugar level so you don't get cravings or get weak. Maybe before and after your lunch (do you have breaks in between?) you can have a handfull of almonds or pistachios, an apple with peanut butter (SUCH A GOOD FAT), a cheese stick, veggies and low fat salad dressing. I also have SF FF jello or pudding after dinner as a dessert.
A good rule of thumb regardless of the plan you are on is to consume fruit with some sort of protein like cheese or peanut butter.
I wish you lots of luck. feel free to ask any questions you may have. Oh and there are lots more people on here that are so much more educated in healthy eating than I am. Just browse around
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