Snack
Grabbed a convenient, calcium packed snack for later.
The Order: McDonald's Fruit and Yogurt Parfait
160 calories, 4 grams protein, 2 grams fat, 1 gram saturated fat, 1 gram fiber, 85 milligram sodium
Dinner
"Wrap" up your day with a healthier take on the burrito.
The Order: Chipotle Regular Chicken Burrito with tomato salsa, black beans and lettuce, hold the rice
625 calories, 47 grams protein, 17 grams fat, 5 grams saturated fat, 13 grams fiber, 1760 milligrams of sodium
Is It Healthy?
Check out the most common indicators of "healthy" food to see if our full day of meals met the common dietary guidelines and recommendations from experts in health and nutrition:Total Calories: 1,465
Understanding calorie control requires figuring out your individual calorie needs (find out how many calories you need per day).
At 1,500 calories this day of meals falls into a range that would be considered "weight management" for someone of average size.
This means that an average sized person could maintain their current weight or even lose weight consuming this many calories per day.
Total Protein: 102 grams
The national dietary guidelines recommend a daily intake of 56 grams of protein for the average adult, but many experts believe that there are weight control and muscle building benefits from eating more than that. According to Mark Tarnopolsky, M.D., Ph.D., of exercise and nutrition at McMaster University, your protein intake should reflect how often you exercise:
- Professional athletes need to consume 0.77 gram of daily protein per pound of body weight, about 139 grams for a 180-pound man.
- Men who work out five or more days a week for an hour or longer need 0.55 gram per pound, about 99 grams for a 180-pound man.
- Men who work out three to five days a week for 45 minutes to an hour need 0.45 gram per pound, about 80 grams of protein for a 180-pound man.