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Here is a great website [Link Removed]
Go to the Daily Needs Calculator and find out how much your should be eating. Own your numbers. I personally need 54 g of protein a day.

Cheese and NUTS!!!!
Yes you can have cheese - just be smart, we are learning to keep it real.

Cheese & Nuts Portion Calories Protein

Cheddar 1oz 113 7g
Blue 1oz 99 6g
Feta 3.5oz 264 14g
Goat Soft 1oz 102 6g
Cream Cheese 1oz 29 4g
Skim Mozzarella 1oz 71 7g
Gouda 1oz 100 7g
Almonds 1oz 167 6g
Pecans 1oz 193 3g
Pistachio 1oz 160 6g
Macadamia Nuts 1oz 201 2g
Cashews Salted 1oz 161 4g
Peanut Butter 2Tbsp 188 7g


Coralee, Your links have been removed, please consider upgrading to premium membership.




Member Comments

    • 0 votes vote up vote up

      Rose Nino wrote May 12, 2010
    • Now...these are some awesome snacks Coralee. Thanks for sharing them. Especially the nuts. Raw almonds are my favorite.  

      estaticheart



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    • 0 votes vote up vote up

      Cynthia Schmidt wrote May 12, 2010
    • This is great. Nutrition is a love of mine. I studied clinical nutrition recently at our local college but have been a student of nutrition all my adult life. I still think that one day I’ll finish school and become a registered dietition. My professor has a Doctorate and she was really inspiring to me.



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    • 0 votes vote up vote up

      Vikki Hall wrote May 13, 2010
    • Unless I read this wrong it said I needed 2700 calories based on activity level per day..... Oh that is only about 1500 more that what I am doing now.

      Your Recommended Minimums
      Total Carbohydrate 130.0 g
      Dietary Fiber 25.0 g
      Linoleic Acid 12000.0 mg
      Alpha-Linolenic Acid 1100.0 mg
      Protein 75 g
      Vitamins
      Vitamin A 2333.0 IU
      Vitamin C 75.0 mg
      Vitamin D 200.0 IU
      Vitamin E 15.0 mg
      Vitamin K 90.0 mcg
      Thiamin 1.1 mg
      Riboflavin 1.1 mg
      Niacin 14.0 mg
      Vitamin B6 1.3 mg
      Folate 400.0 mcg
      Vitamin B12 2.4 mcg
      Pantothenic Acid 5.0 mg
      Biotin 30.0 mcg
      Choline 425.0 mg
      Minerals
      Calcium 1000.0 mg
      Chromium 25.0 mcg
      Copper 0.9 mg
      Flouride 3.0 mg
      Iodine 150.0 mcg
      Iron 18.0 mg
      Magnesium 320.0 mg
      Manganese 1.8 mg
      Molybdenum 45.0 mcg
      Phosphorus 700.0 mg
      Selenium 55.0 mcg
      Zinc 8.0 mg
      Click on nutrients for best sources

      Here is an estimate of your minimum daily nutrient needs, based of the Dietary Reference Intakes (DRI) established by the Food and Nutrition Board, Institute of Medicine (IOM)...

      Click here to update individualized Daily Needs preferences with these values.

      Note: The above recommendations are only estimates of your minimum needs, and do not take into account any illness or genetic individuality. These recommendations are specific to women between the ages of 31 and 50, and may differ from the standardized Daily Values used on nutrition facts labels. Some of the nutrients included in these recommendations are not yet tracked by NutritionData.com.
      Back to top
      Recommended Macronutrient Distribution
      Your Recommended Ranges
      Carbohydrate: 45 to 65% of total Calories
      Fat: 20 to 35% of total Calories
      Protein: 10 to 35% of total Calories

      Note: These recommended ranges for macronutrients are based on your age and come from the IOM.



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    • 0 votes vote up vote up

      Vikki Hall wrote May 13, 2010
    • I am going to check this out!



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    • 0 votes vote up vote up

      Coralee Flug wrote May 13, 2010
    • Yep - I am guessing you are not eating enough!



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    • 0 votes vote up vote up

      Vikki Hall wrote May 13, 2010
    • That is a great website Coralee! Thx so muchheart



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    • 0 votes vote up vote up

      Coralee Flug wrote May 13, 2010
    • Vikki you are so welcome! I hate what media has done with all the DIETS and making us think we eat to much and such



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