Keeping a tab on your calorie intake

Your Health Your Wealth

Kingsley GORDON

Tuesday, September 10, 2013

Print this page Email A Friend!

This week Kingsley 'Coach' Gordon shares a recommended diet plan for people seeking to gauge their calorie intake. Feel free to e-mail your questions to

IT is recommended that persons seeking to lose weight burn between 1400-1600 calories daily. What many persons don't know is how to regulate those calories through the food they eat.

Breakfast - breakfast helps to build metabolism so people need a heavy breakfast to get them started each day.


* 2 egg white omelet

*2 slices wholewheat bread

*6 oz fruit juice

*tea, water

Snack - It is important that people consume snacks every two hours between major meals. This helps with the 'munchies' as well as with keeping delinquent weight watchers on track. Try to stay away from sugary snacks.


*1 apple

*1 cup low fat yogurt

Lunch - This is when people are allowed their intake of carbohydrate and starch. The recommended portions are only a guide but one should always stay away from rice.


*roast beef sandwich

*2 slices of wholeweat bread

*2 slices of tomato

*2 leaves of lettuce

*mustard, water

Dinner - Dinner should be light because after certain hours the body's metabolism starts to slow down. You don't want anything too heavy at this point.


*chicken, tuna, salmon



*herbal tea




1. We welcome reader comments on the top stories of the day. Some comments may be republished on the website or in the newspaper � email addresses will not be published.

2. Please understand that comments are moderated and it is not always possible to publish all that have been submitted. We will, however, try to publish comments that are representative of all received.

3. We ask that comments are civil and free of libellous or hateful material. Also please stick to the topic under discussion.

4. Please do not write in block capitals since this makes your comment hard to read.

5. Please don't use the comments to advertise. However, our advertising department can be more than accommodating if emailed:

6. If readers wish to report offensive comments, suggest a correction or share a story then please email:

7. Lastly, read our Terms and Conditions and Privacy Policy

comments powered by Disqus



Today's Cartoon

Click image to view full size editorial cartoon