I run 4 times a week for 2 miles per day and train at a tennis academy. In the morning I eat oatmeal with skim milk, a banana, and a piece of toast. For lunch, I usually eat some low-fat yogurt with water and a power bar. For dinner, I eat vegetables, rice, and usually a small portion of meat. I also take antioxidant vitamins.
Should I eat less at dinner? I heard that as the day goes by your meals should start with a big breakfast, to a medium lunch followed by a small dinner.
Am I harming myself by eating a power bar a day? I’m 138 pounds and 5 foot 6 1/2′ inches. I’m medium bone and I’m supposed to weigh 133 pounds. Am I getting enough nutrients, what can I do to get to 133?
Your breakfast could use some protein like peanut butter or cheese on the toast. Do you put 1 cup of skim milk on your oatmeal or less? What is the nutritional information on the power bar at lunch? I doubt that it would harm you. Lunch seems a little light on protein, which will keep you awake longer than just carbohydrates. Unless the yogurt has fruit, you are missing fruit also. Dinner could use some fruit. Take a look at the My Plate for more information about eating a balanced plan. Try expanding the variety of foods you eat at every meal. Oatmeal is good, but other cereals are too. Rice is good, but so are potatoes, pasta, and starchy veggies.
As to when to eat the heaviest meal, the trend has been to eat earlier in the day. Your dinner does not sound excessive though for your caloric needs.
If you are a female, your healthy body weight is 129 to 136 pounds. If male, 135 to 143 pounds. Either way, your body weight is appropriate for height and you are exercising which is very good. I would suggest you focus on reducing your body fat with aerobic exercise and increasing muscle with weight lifting. Do not focus your weight, which depending on your hydration status, can fluctuate a few pounds during a day as well as exercise. Drink 2 cups of water before exercise and at least 1 cup of water each hour unless you are running in a hot and humid environment. Consult an exercise physiologist or certified trainer where you exercise.
Think of your body as a car that uses gas for fuel. Your body uses carbohydrates and fats for fuel. When you are just driving around town, your car doesn’t use much gas on short distances. Same with your body sitting or walking short distances. But when you are driving on the highway, your car uses more gas. Same with your body when exercising when needs more carbohydrate and fat fuel. However, your body needs fuel all day long. The issue with eating a large dinner is you may not have the opportunity to burn off the carbohydrates and fats you eat before bedtime. Any excess food whether carbohydrates, fat or even protein can be stored as body fat. Yes, a bigger breakfast is good only IF it contains some protein to keep you awake. Same with lunch. I prefer food to power bars unless that is the only alternative to not skipping lunch.