A few small changes, and a big one, are keys to healthier living

TAHIRIH JORDAN wants to be healthier, for herself and her 10-year-old son. The 36-year-old is overweight and worries her son is destined for weight problems, too.

A Spotsylvania County day-care teacher, Jordan sent me her food diary in hopes of getting advice on how to plan and cook healthier plans.

"I have lost weight, but can't seem to lose the last 20 pounds," said Jordan, who teaches 3-year-olds.

Along with reviewing her food diary, I also interviewed Jordan to get a better sense of her lifestyle, food preferences and health concerns.

Jordan is 5-foot-4, weighs 202 pounds and is hoping to reach 150 to 160 pounds.

She reported eating five times daily and exercising for a half-hour to 45 minutes daily, both great habits for someone trying to lose weight.

But occasional binge eating lurks like a monster in the closet, sabotaging her efforts to take care of herself.

What she eats

Jordan's days start early. Her first food diary entry was at 5 a.m., when she reported drinking a large cup of coffee with lots of sugar and milk.

She ate a decent breakfast that included fruit, and a relatively early lunch that included veggies but a bit too much turkey.

Home in the early afternoon, she ate a healthy snack. Dinner was heavy in meats and cheeses. To her credit, she drank lots of water throughout the day. (See her full journal on the back page.)

When I analyzed her diet, Jordan was getting enough of most nutrients and fiber. On that day, she consumed about 2,100 calories, which would be perfect for weight maintenance. It's a bit high for weight loss, though, at least for her age, height and activity level.

I would recommend 1,400 to 1,700 calories for Jordan to lose weight.

Also, Jordan is getting double the amount of artery-clogging saturated fat she needs, 46 grams rather than 23 or under. She's getting double the amount of fat in general, 120 grams, when her needs range from 47 to 82 grams.

And she consumed about 5,300 milligrams of sodium, much more than the 3,500-milligram limit for a person with normal blood pressure.

Finally, she's getting almost triple the amount of protein she needs, about 125 grams compared to the minimum of 45 grams.

Menu makeover

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At 5 a.m., at work, she drank 32 ounces of coffee with four packets of Splenda and 1/2 cup of whole milk, feeling tired.

At 7:30, she hurriedly ate a caramel rice cake with a tablespoon of peanut butter, 20 ounces of water and a plum.

At 11 a.m., still working and hurrying to eat, Jordan had a cup of ground turkey with ¼ cup gravy, 1/2 cup rice, a cup of steamed broccoli, a slice of buttered bread, and 20 ounces of water.

2 p.m., finally home and feeling tired, she snacked on 18 soy protein chips with ¼ cup salsa.

At 6 p.m., she ate two cups of chili with meat and beans topped with 1/2 cup shredded cheddar cheese, 2 tablespoons of sour cream and more than 10 tortilla chips. She drank 20 ounces of water.

Date published: 4/23/2006

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