Posted: May 2, 2013
In previous posts, I've made mention of meeting minimum calorie and protein amounts at meals and snacks. To refresh: men should aim for 400 calories, 20 grams protein at meals and 200 calories, 10 grams protein at snacks, while woman should target 300 calories, 20 grams protein at meals and 150 calories and 10g protein at snacks. These targets are particularly important earlier in the day as meeting them can lead to feeling less hungry and therefore, hopefully consuming fewer calories later in the day.
Achieving these caloric and protein levels can be difficult for some, especially in the morning – a time when many report not being hungry. Others need to increase their calories in order to avoid losing weight too quickly which can lead to complications such as gallstones and muscle loss. For some, this may mean a 500+ calorie breakfast which might seem daunting.
The good news is that you don't have to add a large volume of food to a meal in order to significantly increase the calories and/or protein.
Mark McGill, RD