Hi there,

I'm new here and have a bit of a dilema- I'm more than half way through my day (pretty much only dinner left to go) and I've only used 660 of my 1200 calories and 12 of my 39 grams of fat. I realize that I need to be trying to evenly disburse my calories and fat throughout the day, but I get so busy that I don't have the time or access to proper food choices. It seems as though everything I look at either has too much or too little fat. My question is this: at five at night, with 540 calories and 27 grams of fat left in my allotments, what do I do? Obviously I don't want to go consuming 27 grams of fat all at once (yikes!) Sugestions, please. And Thank you!

Jillian

 Hi Jillian,

Yes, ideally, you want to divide your calories among three meals and two snacks but your fat needs to be distributed among your meals.  Keep your snacks fat free or very low fat (under 3 grams per snack).

Remember that you can eat soup, a peanut butter and jelly sandwich, salad, yogurt and a fruit , etc. for your lunch or dinner so that you can stay close to your calorie and fat recommendations.  Eating less than your body needs is the number one mistake most dieters make, which may lead to a slower metabolism.

Here are some ideas to help you reach your calories and fat grams for the meal:

4 almonds or walnuts = 4 grams fat, 44 calories

1/4 cup cubed avocado = 5.5 grams fat, 60 calories

1 cup 1% low fat milk = 2.4 grams fat, 102 calories

1 cup Low fat fruit yogurt = 2.5 grams fat, 240 calories

1 tablespoon creamy peanut butter = 8 grams fat, 100 calories

4 oz. Salmon Chinook fillet, broiled = 15 grams fat, 252 calories

You will love incorporating these healthy choices! Let me know if you have any other questions,

Sylvia Melendez-Klinger, MS, RD, LDN, CPT - registered dietitian

Thanks very much for the suggestions.

 You are very welcome :)

Let me know if you have any other questions,

Sylvia Melendez-Klinger, MS, RD, LDN, CPT - registered dietitian