Diet & Plans

Popular Diets, Reviews

The Cabbage Soup Diet

The Cotton Ball Diet

The Cucumber Diet

Low Cholesterol Diet

Mediterranean Diet Plan

3 Day Tuna Diet

1000 Calorie Menu

1200 Calorie Diet

1,400 Calorie Diets

Weight Loss

Metabolism Calculator

Picture of Nutrition Chart

Weight Loss, Gender

BMI Calculate Over Weight

Healthy Weight for Height

Weight Related Charts

Diet Food Pyramid

Food Pyramid Menu

Perfect or Ideal Weight

Daily Calorie Intake

Guide to Losing Weight

Easy Diet Plan

Step-by-Step Diet Plan

Busy Day Diet Planner

Reducing Body Fat

How to Fight Weight Gain

Fat in Ground Beef

All About Body Fat

6 Steps to Fat Loss

Dealing With Hunger Pain

Weight & Genetics

Metabolic Syndrome

Burning Calories, Tips

Basic Food Groups

How to Lose 10 Pounds

Where Do I Begin?

Why Am I Overweight?

What Should I Weigh?

Weight Loss Plateau

Belly Fat Articles

Keep Lost Weight Off

How to Boost Metabolism

Calories in Eggs

Easy Tortilla Soup Recipe

Cutting Hotdog Calories

The Best 3 Day Diet Plan

The Natural Diet Plan

Dietary Fiber

Fast Food Salads

The Food Pyramid

Prison Cells of Cellulite

 

10 Free Diet Plans   A Step-by-Step Weight Loss Plan   How Many Calories in a Pound?   The Food Pyramid

Daily Calorie Needs for Individuals Weighing 102 to 110 Pounds

Article by Diet Bites


Individuals currently weighing 102 to 110 pounds struggle to meet their daily nutritional requirements. Notice on the Calorie Needs Chart that the minimum calorie recommendation for individuals weighing 102 pounds is 1,326 calories per day - and this is for those who are inactive. Even for individuals who are inactive and weighing 110 pounds, the daily minimum calorie requirement is 1,430.

This is the central reason why we do not recommended severely-restricted calorie diets. A daily diet too low in calories can trigger all sorts of health woes - some permanent, sometimes lethal to the dieters.

Individuals weighing 102 to 110 pounds are often very small and fragile individuals. They may benefit in the area of health by incorporating activity into their daily routine, the rewards in the area of additional calories per day.

Choosing Calories Wisely Makes all the Difference When it Comes to Amount of Food

Example: 1,326 Calories: Unhealthy Choices

As an example of just how few calories 1,326 equals: 1 package of cinnamon rolls, 1 extra large baked potato with butter, 1 large regular soda.

Example: 1,326 Calories: Healthy Choices

When the individual makes healthier choices the daily menu may look like this: 1 boiled egg, 1 slice of whole grain toast, 1 pat of light margarine, 1 cup of skim milk, 3 apricots, 1 sandwich prepared with lean deli meat, low fat mozzarella cheese, lettuce, tomato, cucumber, celery stalk, raw baby carrots, 1/2 cucumber, 1 serving of low fat cottage cheese, 1 cup of strawberries, 3 ounces of grilled salmon, 1/2 cup of steamed rice, 1 cup of green beans, 1 slice of whole grain bread, 1 serving of light or reduced fat margarine, 1 cup of watermelon. Beverages: water, unsweetened tea, black coffee, unlimited zero calorie beverages.

Wow! What a defining difference in these two menus. Which would you rather enjoy? A menu filled with 2 foods and one beverage? Or a healthier menu filled with a lot of food and unlimited beverages?

Calorie Needs for Individuals 102 to 110 Pounds

Individuals that weigh 102 pounds and lead an inactive lifestyle require about 1,300 kcals per day. For moderate activity the requirements are 1530 and for active individuals 1734.

CALORIE NEEDS BASED ON WEIGHT*

Pounds

Inactive

Moderate

Active

102

1326

1530

1734

103

1339

1545

1751

104

1352

1560

1768

105

1365

1575

1785

106

1378

1590

1802

107

1391

1605

1819

108

1404

1620

1836

109

1417

1635

1853

110

1430

1650

1870

When we go up on the data chart to 110 pounds, these values increase - but not considerably. Individuals of this weight who embrace an active lifestyle require 1870 kcals.

In comparison to the 102 pound individual, that is only a difference of 136 kcals!

Simply put, it amounts to eating one-half of a cupcake per day more food than the 102 pound individual.

This is indeed something to give pause to as so many people assume that it requires a lot of food to create a gap of almost 10 pounds.

Let's add an additional factor: an increase in activity level. This will allow more caloric values to be inserted into any weight loss plan - no matter what the individual currently weighs.

The following data chart below depicts the necessary servings required for optimum health from the five basic food group housed within the American Food Pyramid; it also contains the recommendations for oil in the daily diet as well as discretionary calories which can used to 'purchase' personal food favorites.

Keep in mind that oil is contained in almost every food that we eat - from vegetables to fruits.

Example of 1,200 - 1,400 Calories Per Day Diet & Recommended Food Group Servings

Food Group

Daily Serving Size

 

Food Group

Daily Serving Size

Based on 1,200 Calories Per Day

Based on 1,400 Calories Per Day

Fruits

1 cup

Fruits

1.5  cups

Vegetables

1.5 cups

Vegetables

1.5 cups

Grains

4 ounces

Grains

5 ounces

Meat & Beans

3 ounces

Meat & Beans

4 ounces

Milk

2 cups

Milk

2 cups

Oils

4 teaspoons

Oils

4 teaspoons

Discretionary Calories

Allow 171 Calories

Discretionary Cal

Allow 132 Calories

Graphics & Data on this Page Copyrighted by Diet Bites*

1600 Calorie Diet | 1800 Calorie Diet | 2000 Calorie Diet

2200 Calorie Diet | 2400 Calorie Diet | 2600 Calorie Diet | 2800 Calorie Diet

Return to Pyramid Diet Index |  Return to Body Fat Index of Articles

FREE DIETS, DIETING TIPS   MORE

image of eggs

Our Free 10 Day Diet Plan
10 Carrot Diet Plan
Free Three Day Diet Plan
Diet Bites: The Living Diet Plan
The Bikini Diet

METABOLISM   MORE

image of oranges

Metabolism & Weight Loss
The Caloric Burn
Internal Food Processor
The Metabolism Matrix
How to Raise Metabolism

FOOD PYRAMID   MORE

image of pumpkin

Building Diet Menus Using Food Pyramid
Food Pyramid Menu for Dieters
Picture: Food Pyramid, Food Plate
The Amish Diet
How to Lose Weight, Step-by-Step

 

 

 

FREE DIET MENUS   MORE

image of peach

Example of 1000 Calorie Diet Plan
Example of 1200 Calorie Diet Plan
10 Free Diet Planners
10 Dieting Mistakes

Holiday Diet Articles, Menus, Tips, Plans

HEALTH, VITAMINS, HERBS    MORE

image of apples

Body Detox
Diet Binge
Foods That Prevent Ageing
Will Caffeine Promote Weight Loss?
Eggs, Dieting

LOW CALORIES RECIPES   MORE

images of peppers

Quesadilla & Mexican Rice Recipes
Homemade Diet Taco Recipe
Quick Broccoli Cheese Soup Recipe
Diet Chocolate Cake Recipe
Bread Calories, Recipes

 

BODY FAT, OBESITY   MORE

image of fruit

Number of Fat Cells in the Human Body
Fats Necessary in the Daily Diet
Causes of Natural Weight Gain
Lose Belly Fat
Cells of Cellulite

 

WEIGHT CHARTS, TOOLS   MORE

images of grapes

The Problem With Calorie Burn Charts
Your Height, Your Weight
Setting Goal Weight
Ideal Body Weight
Calorie Recommendations

 

FAST FOOD CALORIES  MORE

image of sack of apples

Fast Food Fry Calories
Fast Food Guide for Dieters
Protein in Fast Foods
Burger King Calories
Krispy Kreme Donut Calories

Article Archives  |  Diet Bites  |  Site Disclaimer