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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.
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
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