Expert: Leigh-Anne Persing, PA-C - 2/4/2007

Question
My story is long and complicated... and my eating disorder has evolved in so
many ways.  In a nutshell... it took away everything... my career, my
boyfriend...my energy... I have not menstruated in three years.  Strangely
enough I have an amazing job... but my weight keeps dropping in spite of my
eating 'normally'.  I am at my lowest ever 90 lbs at 5'4".  A typical day for me
is this:

B- 1/2 cup raw granola with lots of frozen blueberries, greens powder, flax
oil, and a handful of dried fruit OR a piece of sprouted bread with a spoonful
of almond butter, flax oil, blueberries and a handful of dried fruit.

L- a 400 calories probar )all natural and blended not baked 18 grm fat) with
some more dried fruit maybe or perhaps some veggies.

snacks- maybe a few nuts here and there

D- usually about 4 oz fatty fish like salmon, loads of sauteed veggies like
spinach, water chestnuts, onions, marinara sauce, sometimes a bit of brown
rice, a few olives. and always a glass of red wine

ALWAYS a dessert- a mug of sorbet with a heaping spoonful of peanut butter
OR a large vegan cookie made with tahini, OR lots of plain popcorn....

I drink loads of tea throughout the day and use lots of salt on my dinner.  

I eat smallish lunches because i like to eat larger dinners and will feel
uncomfortable doing so if my lunch was too big... I wish I didn't get full so
fast (I know snacking would remedy this but I'm not inherently a snacker)

I feel like I'm wasting away... my body aches which sucks because I have a
demanding job.  My energy levels are low and fluctuate like crazy... I wake up
with swollen fingers... I'm always cold.  I just want to feel like a woman
again... I miss my body. The oils I've been using have really helped my skin...
thank god my hair and kin still look really good.... at one point they didn't
though.

I KNOW I will follow a healthy meal plan because I am ready to gain back my
life.... but because I'm so indecisive about my foods and just do what is is
comfortable to me... I eat what I'm used to and know ...I just do that.
I'm between health insurance providers and really don't want to/ nor do I
have
the time to see a nutritionist.  

How many calories should I be consuming a day to gain healthfully for my
height?? Is 115 lbs a reasonable goal?? This is what I want to be.

Thanks for reading this... I know its choppy :/

Answer
For a 5'4" woman... and healthy weight range would be 108-132lbs. I don't know what your activity level is, but I would suggest consuming at least 1400 calories a day. And if you are exercising then it should be even more. Your diet actually sounds very healthy right now. I'd like to see you with a little more variety in your lunches and dinners. Power bars are nice because they pack in the calories... but they aren't a lot of volume. So, for those who don't like to feel too full after a meal... they are excellent. Maybe try some meat and cheese slices rolled together... some fruit and veggies. That way you are still getting some protein and calcium. For dinner... try to change up with your main course... Instead of fish, why not try some chicken or turkey.

Nuts are good for snacking, but they are very high in fat... so try to watch how much of those you are actually snacking on. Popcorn is a good snack food... fills you up without being too high in fat (if you get the 94% fat free)... plus it actually has quite a bit of fiber. Dried fruit is also a good snack food... but also beware of this because it is also more concentrated in sugar.

It also sounds like you are into more natural foods (with the vegan cookies and flax). Have you experimented with tofu?!?! You can make fruit smoothies with tofu instead of milk... that will give you some protein. You can fry some of the tofu up with your marinated veggies... Tofu takes on the taste of whatever it is cooked with.

Good luck... and if I can be of any further help please let me know