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Better diet.
I started doing track in the end of November. Since then I have lost some weight and I feel less hungry.
However, recently I've begun not feeling so well, and I figure its because I'm not getting enough food.
On a week day my food goes as follows:
[sometimes I don't eat breakfast, just cause I'm not hungry] but most of the time I have a baggie of Corn Chex or Frosted Mini Wheats.
For Lunch I have a peanut butter and jelly sandwich and something little like a 90 calorie granola bar or 100 calorie pack or something.
and for dinner I have whatever meat my mom cooks, and usually rice.
And whenever I drink something, it's usually water.
I don't eat like that purposely, its just what's easiest for me.
What's a good way to incorporate more nutrients and stuff so I don't feel so crappy?
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that sucks.
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Yes, as the other person said, there are no fruits or vegetables in your diet. Try sticking some apples into your PB&J sandwich. It makes it really yummy =)
Perhaps ask your mom to make mashed potatoes once in a while?
For example, for dinner, we always have some kind of meat, potatoes/rice, and a salad. Salads are pretty easy to make. My mom usually mixes tomatoes, greens, onions, cucumbers, and sometimes feta cheese with some olive oil and a tad of vinegar, and salt and pepper to taste.
For a snack, eat an apple, or some carrots. Those party veggie dips are really good, too! Just while you're doing your homework or something, munch on some greens. Those Odwalla smoothies are full of nutrients, and you can buy them pretty much anywhere.
Of course, there is always the option to take vitamin supplements, but nothing beats some good old veggies and fruits =)
If you don't like things like bananas and apples, get yummier fruit like peaches, nectarines, strawberries, raspberries, etc. For veggies, there are lots of yummy things like sugar snap peas, corn, bell peppers, cucumbers, etc. I mean, it doesn't have to be the standard apple and spinach, ya know?
Also, I'm not seeing any dairy products in your question. Try to have a glass of milk before you leave for school, or chocolate milk if you don't like milk, you don't seem to eat that much junk food =)Also, snacks, like yogurt, cheese sticks, and even smoothies (add milk and a whole bunch of fruit) are a pretty easy way to obtain calcium and vitamin D. If you feel hungry for breakfast, make some oatmeal, but instead of water add milk. Calcium is something extremely important, and if you feel like you aren't getting enough of it, take calcium supplements.
~Maria, 16
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You can start with a good multivitamin. Then, add a couple of snacks to your day. Carrot sticks, cheese cubes, whole grain crackers, fruit, things like that are very good choices. Have more variety. The same thing for breakfast and lunch every day will not be good for you. You could do with a bigger lunch. And always eat breakfast. That will get your metabolism off to a good start and help you get the nutrients you need. Vary that too. Have eggs sometimes, or a bagel and cream cheese. Choose whole grains. They have more nutritional value. The first word on the ingredient list should be "whole." It looks like you are lacking in fruits and vegetables. And saying "whenever I drink something" makes me wonder if it is often enough. Drink at least 64 oz/day or, even better, 1 liter for every 50 lbs you weigh. I carry a 1.5 liter bottle with me all the time so I am sure to drink enough.
Here are some ways to make it easy:
Pack a snack/lunch bag in the evening so that you don't have to worry in the morning. Put together a nice sandwich with your favorite lunch meat, some lettuce, and some cheese. Add a baggie of baby carrots and some whole grain crackers and you will have what you need for the day.
You can also put out whatever you can for breakfast that doesn't need refrigerated. If you will want cereal, fill a bowl so it is ready in the morning and you just have to add milk. It is easy to prepare most of an omelet or scrambled eggs the night before too. Shred some cheese and cut up some ham or other meat or veggies and put them in a dish in the fridge. Have a pan ready. In the morning, you just crack a couple eggs, mix them up, pour them in the pan and add the prepared ingredients. It is almost as easy as a baggie of cereal, and more nutritious.
If your dinner is typically meat and rice, add a vegetable. Then have some fruit as a snack a little later.
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looks to me like you aren't getting any fruits or veggies in your diet
those are very important because they contain the vitamins and minerals that are essential to your body
i would suggest cutting apples for lunch or having an orange after dinner or for breakfast
and take carrot sticks and celery sticks for lunch as well.
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