Help a Grazer Reduce Snacking!!

[urbancrunch]

I'm about to start an exercise program and need a diet critique. I am a grazer--I like to snack all day long as opposed to large meals. I also have a sweettooth and try to substitute fruit for candy. I mostly drink water except for breakfast and dinner I have a half glass of juice, usually O.J. Please note: I don't like nuts or I would use them for snacks.

Stats: 29 yr old female, 5'1", 125 lbs. Goal weight: 110

Sample meal:

7:30 am, Breakfast - Bowl of Grapenuts Flakes with skim milk, a medium banana, and half glass O.J.

10:00 am, Snack - Cup of low-fat vanilla yogurt

Noon, Snack - Fruit Leather (like a natural fruit roll-up)

1:00 pm, Lunch - Chicken Pad Thai w/ no peanuts (restaurant)

3:00 pm, Snack - 6 Mini, Cheddar-flavor rice cakes and a small tangerine

7:00 pm, Relaxation - Glass of Dry White Wine (only once or twice a week)

8:00 pm - Oven Baked Tilapia, salad w/ low-fat Italian dressing, and half cup of boiled corn (no salt/butter)

10:00 pm, Snack - Couple spoonfuls of lemon sorbet

[Boss Man]

Stats: 29 yr old female, 5'1", 125 lbs. Goal weight: 110

Sample meal:

7:30 am, Breakfast - Bowl of Grapenuts Flakes with skim milk, a medium banana, and half glass O.J. (Possibly more protein could be had here.)

10:00 am, Snack - Cup of low-fat vanilla yogurt (Not enough protein, could add a few more Carbs here. Fruit Based L F Yoghurts can do this.)

Noon, Snack - Fruit Leather (like a natural fruit roll-up) (Fruit roll-up, so in other words Fruit you can smoke . Yeah bad joke, slapped wrist for Bossman. This is not giving you much Protein, you definitely need more. Never heard of this meal before, so Carb content I can't verifiy as being okay or a bit low.)

1:00 pm, Lunch - Chicken Pad Thai w/ no peanuts (restaurant) (what comes with the chicken? E.G. Veggies, etc etc)

3:00 pm, Snack - 6 Mini, Cheddar-flavor rice cakes and a small tangerine (need more Protein.)

7:00 pm, Relaxation - Glass of Dry White Wine (only once or twice a week)

8:00 pm - Oven Baked Tilapia, salad w/ low-fat Italian dressing, and half cup of boiled corn (no salt/butter) (Seems fine)

10:00 pm, Snack - Couple spoonfuls of lemon sorbet (No real problem here)

[urbancrunch]

The pad thai is chicken, noodles, and bean sprouts. Overall, do you think I'm eating too many calories to lose weight?

I notice you keep mentioning to increase protein. If I increase protein, perhaps I will be full and not snack as much? Also, what sort of protein snacks (besides nuts) would be good?

[Boss Man]

Nuts are not that good a Protein snack. The Protein is good Protein, but to get any real amount, you need to eat a lot of Nuts, and they contain healthy Fatty acids, so the caloric intake from say a Cup of Almonds, would be astronomical like 500+ Calories, and that excludes additional protein and your Carbs.

You could have other Protein snacks.

Low Fat Wedge Cheese.

Egg Whites.

Beans

Oher sources would include things like Chicken, Fish, Rice, Peas, Tofu, (Soybean Curd), but as snacks might be a bit difficult, as some of those might be more a main meal type of thing.

I'd watch out for things like Noodles, they could be quite high GI, so don't over do them. Maybe 1-2 portions a week, or for more than that, lower your portions, to avoid too much of a Glycemic Load.

[xinellum]

Hey boss man, how do you recommend preparing tofu?

[Boss Man]

Can't say sorry. Tofu Is not something I've experience with