analyze this!

Ok so ppl are telling me more fats and less sugar....

HOW???

Fat - 6.5% (9 grams)
Protein - 29.8% (91 grams)
Carbohydrates - 63.8% (196 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Sodium Intake - 1,116 mg
Daily Sugar Intake - 106 grams
Daily Cholesterol Intake - 150 mg
Daily Saturated Fat Intake - 3 grams
Daily Fiber Intake - 41 gram

My sugars come from these foods which I eat everyday.....No i dont JUST eat this...but these items below are part of my everyday meals...:

Special K bar (breakfast) 9 g
Yoplait yogurt (breakfast) 4 g
Apple (Snack) 13 g
Orange (Snack) 14 g
Grape tomatoes (Lunch) 3.9 g
Sugar Snap Peas (Snack) 3 g

I have 2 large oranges every day for a snack in the evening.  So basically my sugar intake is high but it's mostly due to the natural sugars in fruits and veggies.  Is this bad??

I also am going to up my fat intake....Starting by having peanut butter with my apple :)

Any ideas?? 

If you lost the artificial sugars such as Special K bars then you'd be fine with the remainder.  For healthy fats, peanut butter is a good choice but you could also add things like olive oil to a salad or to cook your meals with.  Do you eat whole eggs?  Oily fish? Avocados? All good ways to get more healthy fats into your diet.

I eat a lot of shrimp and scallops.  I also take 2 omega 3 fish oil pills everyday....does that help at all???
~H~

Shrimp and scallops are very low fat and supplements are never a substitute for the real thing, unfortunately.  Try fish like salmon, mackerel, herring, sardines....  A 3oz serving of grilled salmon contains a useful 10g fat and 3oz grilled mackerel contains 15g. 

you have to be careful of cholesterol in shellfish, though.  fresh fish is your best bet, and although i love salmon and tuna, i just learned that small, schooling fishes have fewer toxins because they're at the bottom of the food chain.  farmed fish also tend to be higher in toxins; unfortunately, wild fish is getting harder to find, more expensive, and you can't always count on ethical fishing practices.  it's a dilemma!

More of a dilemma when you hate fish as much as I do.  Tuna is the best I can do.  Can't stand the smell of it even.

~H~

haley, you've maybe never had good fish.  fresh fish doesn't smell.  i know lots of people who like the taste of canned fish but canned stand the smell when someone else is eating it.  but really, fresh fish just smells like the ocean (or the lake or the river or the creek).

I'm not a huge fan of fish in general either but the first time I had swordfish I fell in love.  I also really love seared rare tuna (preferably sesame seed encrusted) and salmon cooked medium rare.  I've discovered that, if it is cooked properly, fish can be really good.  I think my distaste for it was due to the fact that when I had eaten it previously it was always overcooked.  Overcooked = yucky tasting/texture.  In fact - one of my favorite ways to eat fish is in sushi - either the salmon with avocado (I think this is called an Alaskan roll) or tuna and avocado.  Yum.  I might have to pick some of that up on my way home

Ooh!  Also, don't forget about lox!  Yummy!  Although some people really hate it, I think it's either a love or a hate thing.

walnuts are good, and you'd not only be upping your fat while decreasing your sugar if you ate walnuts instead of the special k bar, but you'd also be getting omega 3s in a whole food.

Oh come on ppl....the special K bar is my ONLY guilty pleasure

I bought some almonds today.  I also LOVE the low sodium white light tuna packed in water.....That's as 'fishy' as I get.  I think I will have to pick up some white fish of some sort and maybe wrap in aluminum foil and put on BBQ with fresh lemon and onions????  I just hate that really fishy taste..

Since the special K bar only has 9 g sugar......and I only eat 1 in the morning.....it seems most of my other sugars are coming from fruits/veggies.  i eat ALOT of vegetables.  I have one type for lunch and 2-4 different types with my dinner....whether it's with soup, tuna, chicken, shrimp, scallops etc....

Also, my dr said it's fine to eat shrimp/scallops 3 times a week as it contains the GOOD cholesterol as well.  i usually eat shrimp once and scallops once. 

~H~

I like to have tilapia, put it on foil and put a little EVOO and some parmesan cheese on it.  Pop it in the oven at 350 and let it cook for about 10-15 minutes (depends on how think it is). 

Tilapia doesn't have a strong fishy taste, and the parmesan gives it a nice flavor and texture (gets a little crusty). 

I watched a show about trout farms and tilapia, and I swear I wouldn't eat tilapia if it was the last thing on earth. Sorry!

Haley, try halibut. A nice halibut fillet with garlic and lemon pepper wrapped in foil and grilled is delish. Halibut is the least fishy fish, with tuna actually topping the list of fishy fishes LOL. Halibut with asparagus and wild rice, is sooo yummy.

I don't think it looks bad but who am I to say?  I usually end up with 75-100g sugar by the end of the day which is much better than it used to be.  My sugar also comes mostly from fresh fruit.  I've replaced my morning OJ with fresh fruit.  Probably my biggest chunk of sugar comes from my Luna bar (eeks-12g sugar) which I love and am not willing to give up (like your Special K bar) at this time.  Also, I'm really trying to avoid artificial sweeteners.  I think I'm on the right track & I'm doing well with my weight loss, so I'm not going to worry too much about it.  Maybe you can replace one of your evening oranges with a snack that will increase your healthy fat intake? Good luck!

I was told by my trainer not to eat more than two pieces of fruit per day.  He said to eat more vegetables in place of fruit, since fruit has a lot of sugar.

Obviously fruit is healthy, but if you want to get SUPER technical and have a "perfect" analysis at the end of day, you have to give up a lot of pleasures.  If Special K bars are your only guilty plasure, then enjoy it.  You'll still lose weight if you keep a deficit, but it just won't be optimal, perfect weight loss.

Is there a reason you eat two large oranges as a snack at night?  I'm just curious is all.  I've never eaten more than one orange at a time ever in my life so this habit I see of people eating more than one orange in one sitting is curious to me.  Is it because you just really like them, or are you trying to eat enough to get full on them, or...?

I'm not criticizing at all, honest.  I don't see anything wrong with your sugars, I think folks around here freak out about sugar way too much.  I think your numbers look fine except for the fat %.