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BTD Forums  /  SWAMI Xpress  /  O's-small meals/snacks questions
Posted by: Mother, Monday, March 18, 2013, 2:34pm
Do you do best on small meals/snacks? (rather than 3 larger meals)
What are examples? (how many cups veggies/ ounces protein/ grams of carbs)
How many times a day do you eat them?
At the end of the day, how many ounces of protein, cups of veggies do you estimate you consume?
How many calories do you estimate?
Do you need more fat than SWAMI recommends?

Thanks ahead for your replies!
Posted by: Henriette Bsec, Monday, March 18, 2013, 3:59pm; Reply: 1
I write for my 18 yo daughter.. Not sure her genotype, but very likely hunter
Quoted from Mother
Do you do best on small meals/snacks? (rather than 3 larger meals)

NO She eats large BF, small snack during the day , large dinner

What are examples? (how many cups veggies/ ounces protein/ grams of carbs)

BF 1-2 eggs, sometimes turkey ham, always aprox 1-11/2 cup veggies
Snacks  day, sometimes cold turkey, chicken or cheese , some nuts, aprox 1 -2 cups veggies.
Dinner mea or fish and aprox 2-3 cups veggies

How many times a day do you eat them?

At the end of the day, how many ounces of protein, cups of veggies do you estimate you consume?

4-6 cups veggies, aprox 1 cup fruit, at least 2 servings protein
How many calories do you estimate?
Aprox 1500-1800 , she is 175. 65 kg medium build

Do you need more fat than SWAMI recommends?

Yes Emma eats a rather high fat diet  mainly, butter ghee and oliveoil.
And she is doing well , is very healthy, slim and happy.

Thanks ahead for your replies!


Posted by: Mother, Monday, March 18, 2013, 4:13pm; Reply: 2
Thanks Henriette Bsec,
Thank you,
How big are her protein servings? 2 oz? 6 oz?
None of that seems overly large.
I do best higher fat as well.
Does she eat any other carbs other than the fruit? I do not.
Doesn't sound like that many calories but it's probably in the fat
175kg=385 #'s, is that right?
Posted by: Victoria, Monday, March 18, 2013, 5:05pm; Reply: 3
Quoted from Mother

175kg=385 #'s, is that right?


I was wondering this also.  I don't think Henriette's daughter weighs 385 pounds.
Posted by: ruthiegirl, Monday, March 18, 2013, 5:12pm; Reply: 4
Perhaps she meant 175 cm tall and 65 kg? That would make her 143 pounds and about 5 feet, 8 inches tall. That sounds more reasonable.
Posted by: Mother, Monday, March 18, 2013, 5:15pm; Reply: 5
Definately more reasonable, lol
Posted by: Henriette Bsec, Monday, March 18, 2013, 5:29pm; Reply: 6
Lol yes . I am metric. Her bmi is aprox 21 and since she is medium build I would say rather slim.

Protein size  2 eggs or 3-4 oz meat or fish.. She is not a big fish eater.
No we were a bt surpriced about her calories but I guess the lack in general of starch, sugar and fruitjuices = less calories.
Posted by: Mother, Monday, March 18, 2013, 5:56pm; Reply: 7
Thanks! I lack suger, starch, juice etc too. I actually thought the calories seemed high for the foods listed. I eat about the same way but I am a fish eater and am closer to 1200, sometimes less. I try to eat more but don't feel as well doing that. I guess my foods are all nutrient dense so I'm not going to get hung up on calories!
Glad she's not 385!!!
Posted by: Henriette Bsec, Monday, March 18, 2013, 7:55pm; Reply: 8
Quoted from Mother
Thanks! I lack suger, starch, juice etc too. I actually thought the calories seemed high for the foods listed. I eat about the same way but I am a fish eater and am closer to 1200, sometimes less. I try to eat more but don't feel as well doing that. I guess my foods are all nutrient dense so I'm not going to get hung up on calories!
Glad she's not 385!!!


Well you should see her butter and nut intake ;D :D
Well she eats dark choc as well..
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