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Real Life Nutrition Questions Answered
printReal Life Fitness Questions Answered
Emma Brown
Nutritionist
Janet Aylott
Nutritionist
Kelly Marshall
Fitness Consultant
Q.
What food is low-calorie & High-energy?
Hi, I have just joined the diet club and am on week 2. I have struggled to keep my calorie intake below my 1400 daily limit partly because I exercise quite a lot some days and was really struggling to have enough energy. Some days when I had burnt about 1000 calories in exercise, I was very light headed and feeling a bit sick by the end of the day. Where can I find some information on the best low-calorie high energy foods to fuel my exercise but not put me over my daily calorie intake? I tend to rely on granary bread a lot to fill me up and this is obviously fairly high in calories. I gave up smoking 2 years ago, and put on about 1 stone in weight which I have struggled to lose ever since. I am fairly active and engage in activities such as walking (for 2 -3 hours at a time, sometimes more on weekends), running 3 miles, snowboarding and indoor rock climbing (last year I was a lot fitter and was rock climbing outdoors a lot) - however, I always seem to just eat high calorie foods (choc bars etc.) to maintain my energy levels but I would like to eat healthier foods which can fuel my activity. Thanks
A.
Our expert says...
Hi
Congratulations on your very active lifestyle! Have you made sure you have filled in your profile accurately - with the appropriate level of physical activity - to get the right calorie intake? I suspect that you may need to have a few more calories when you're working out so hard. To keep your blood sugar from crashing, try to make the routine meals and snacks you have lower in fat and sugar and higher in protein and low glycaemic index (slow release) carbohydrate. Granary bread is in fact ideal, and you could just keep calories down by going for a smaller loaf or thinner slices. Or have an open sandwich topped with prawn or skinless chicken and salad. HIgher GI snacks are suitable options for refuelling straight after exercise, but keep calories lower - have chocolate covered rice cakes instead of a Mars bar for example. Have fruit to hand for weak snacking moments, but if you do still genuinely feel genuinely sick and shaky by the end of the day, I would suggest you do eat a healthy snack even if this takes you over your calorie intake slightly. Do bear in mind your body will also be going through a readjustment period. I hope this helps a little!
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