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Avatar universal

balance of food.

I am a 43 yr old working woman with a physical job. I used to skip breakfast and lunch and only eat dinner. Needless to say health is an issue. I have begun to eat 3 meals and two small snacks a day I need to drop 25 pounds and I'm struggling to eat the recommended calories it tells me I need. Between my work and walking 5 Miles a day and  I'm not used to eating. any healthy suggestions as to increasing calories without all the bad stuff ?
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Avatar universal
Sure, avoid the bad stuff.  I know that's a simple answer, but it's true.  You also don't absolutely need to eat five meals a day -- maybe for you that's too much.  We're all different in our metabolism.  My Dad only ate two meals a day and a snack, I only eat two meals a day and a snack.  Seems to be in the genes.  Find your level and if it works, stick with it.  You don't say what you're eating, so any other info is hard to provide on how to make changes that might work.
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Avatar universal
Breakfast is usually fat free yougurt ..mid morning snack protein bar. Lunch Turkey or lean ham sandwich on WHOLE grain bread and veggies. Dinner is grilled meat chicken mostly garden salad or steamed vegetables and a starch . And I love air popped popcorn in the evening as a snack. But I'm still not hitting my calories and I drink about a gallon of water a day
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Avatar universal
Hello. First, skipping meals can result to slower metabolism.you need the calories to speed up metabolism especially if you are active. Three healthy meals and  2 healthy snacking are recommended.. Watch the " white carbohydrates". Such as white bread. White rice. Pasta etc. Google " low glycemic  index carbohydrates.they are healthier..protein ( lean meats).. Fruits and vegetables and canola oil. Olive oil.are healthier. Portion control is also important..Bring healthy snacks..cheese strings. 7-10 PCs of almonds. Fruits.vegetable sticks.use plain yogurt instead of mayo with your tuna and make your own tartar sauce using plain yogurt and still add relish( portion control)..place your snacks in zip lock bags . bring to work.nibble on celery..carrots..etc. Good luck
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Avatar universal
I'm not sure what "hitting your calories" means.  A lot of people post on here following some generalized calculator, but calories aren't the be all and end all of eating.  The above post explains this when it says to avoid simple carbs as much as possible -- they may be lower in calories than, say, salmon, but they metabolize quickly into sugar.  Your diet sounds pretty good (I'm not sure why you need a protein bar, but hopefully it's one of the healthier ones -- and most are most assuredly not healthful.  Are you weight training?) but there certainly is room for more food, but again, if your weight is good, your energy is good, your health is good, you don't have a problem.
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