Need a quick favor please please please

Can someone please please please look at my food analysis for the day and see if i am on the ok. I have an A- but the sodium looks high to me, is that an ok amount? And the sugar, i am not sure how much i am supposed to have. I want to lose 30 lbs..thanks! And everything else...what is the limit?

ummmm...?

wheres your food analysis?

It's in my profile..im sorry, im new at this. Can other members see it? Ok im going to go copy it..

Your log pages and analysis are confidential.  We can't see them unless you copy and paste.  I don't see anything in your profile.  Unless you pasted the information in your journal?

  Fat - 15.9% (17 grams)
Protein - 23.8% (57 grams)
Carbohydrates - 60.3% (145 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Sodium Intake - 2,397 mg
Daily Sugar Intake - 63 grams
Daily Cholesterol Intake - 110 mg
Daily Saturated Fat Intake - 6 grams
Daily Fiber Intake - 12 grams
Nutrition Grade

 

Date Calories Grams Fat Carbs Protein Grade 2008-03-29 942 1,123 17 145 57 A-

Total calories so far today was 942.

     

o my goodness!

*sirens* only 12 grams of fiber!!!  you need ATLEAST 30. try beans, whole grains, fiber one crereal, fruits. ANYTHING

hmmm everything else looks okay. except for the sodium.... where are those fats coming from? nuts? avocadoes? olive oil? thats where they should be coming from...

Original Post by fairydust125:

Total calories so far today was 942.

     

 whats your daily goal?

The only thing I see that's off a little is the fiber and fat.  You should try for at least 25 grams of fiber and 20-35% fat.  The rest is just about perfect.  I assume you'll get your calories up to a higher level by the end of the day.

By the way, your picture doesn't look like you need to lose 30 pounds at all.  In fact you look too thin, and of course, very pretty.  But photos can be deceptive.

i think the carbs in dairy are counted as sugar, so that's a little misleading.  i'm not at all concerned w/sodium, so i never care about that.  but, as i'm sure people will tell you, 2k at 942 calories is quite a lot of sodium.  if you're really active and you sweat a lot, it's nothing to worry about.  but if you're rather sedentary, you might want to reduce the processed foods.

fiber's just a tad low, though i don't know what you'll be eating later.  all in all, i think your report looks great, though.

Original Post by peacelovehominy:

o my goodness!

*sirens* only 12 grams of fiber!!!  you need ATLEAST 30. try beans, whole grains, fiber one crereal, fruits. ANYTHING

hmmm everything else looks okay. except for the sodium.... where are those fats coming from? nuts? avocadoes? olive oil? thats where they should be coming from...

 Thanks i will up the beans.. i havent had any at all.  umm the fats came from butter this morning to make french toast and syrup. I had 2 whole wheat breads this morning so i dont know what else i can eat that has fiber and not carbs. I did eat asparagus today..

Original Post by peacelovehominy:

Original Post by fairydust125:

Total calories so far today was 942.

     

 whats your daily goal?

 About 1,200 a day when i don't exercise. Is that good? When i do exercise i try to eat about 1400-1700 but sometimes fail cause i seriously cant find enough things to eat! Sometimes i am too busy to cook or sit down and eat, like when i am at school. So 1200 for today cause i am not exercising

Original Post by clairelaine:

The only thing I see that's off a little is the fiber and fat.  You should try for at least 25 grams of fiber and 20-35% fat.  The rest is just about perfect.  I assume you'll get your calories up to a higher level by the end of the day.

By the way, your picture doesn't look like you need to lose 30 pounds at all.  In fact you look too thin, and of course, very pretty.  But photos can be deceptive.

 Yes..i will be eating more today. :) And thanks about the pics...most of them were when i was about 125-131 lbs, around there so thats why i looked thinner, now i am 137 so i need to get back down. I am 5'4 and tend to carry the weight more around my tummy area, love handles which i am not happy about

Original Post by caloriecountingme:

i think the carbs in dairy are counted as sugar, so that's a little misleading.  i'm not at all concerned w/sodium, so i never care about that.  but, as i'm sure people will tell you, 2k at 942 calories is quite a lot of sodium.  if you're really active and you sweat a lot, it's nothing to worry about.  but if you're rather sedentary, you might want to reduce the processed foods.

fiber's just a tad low, though i don't know what you'll be eating later.  all in all, i think your report looks great, though.

 hmm i am not sure where the sodium is coming from besides tuna..no i rarely sweat so i guess i need to lower that amount. How much should i be having then? So later on today what i need to eat is fiber and good fat like in fruits?

  umm the fats came from butter this morning to make french toast and syrup. \

 ALL the fats came from the butter? thats not good. not good at all.

can you show us WHAT youve eaten today? we can better analyze it that way

Well i was just guessing. Ok here is what i ate today..

Breakfast French Toast Swirl: Maple Syrup & Cinnamon Bread - Pepperidge Farm Bread B-   260 Light 'N Healthy with Pulp - Tropicana Essentials A 240 50   Lunch BUMBLE BEE Chunk Light Tuna "Touch of Lemon" in Water B 112 120   Dinner Beef & Vegetable Stew - Homestyle Bowls B- 312 230 Asparagus - Cooked, Boiled, Drained A 90 20 Carrots - Cooked, Boiled, Drained, Without Salt A 46 16 Cucumber, Peeled - Raw A 133 16   Snacks Original Rice C- 113 130 Peppermint Herbal Tea - Herbal Tea 2 0 Creamsicle Bars - Multipacks - Creamsicle 75 100

So far ive been drinking water all day and just a glass of light oj in the a.m. Also some of the stuff i put what was closest to what i ate cause they didnt have it exactly, like the creamsicle i had was lowfat only 70 cal. Oops now i know why the sodium is so high, i ate homemade beef stew, not the processed one. And the french toast i made also, i just picked those because the cal. were similar and i guessed them, instead of individualing picking each item, so the sodium should actually be lower than what  it says cause i didnt use much salt at all

if i were you i'd scratch out these:

Breakfast French Toast Swirl: Maple Syrup & Cinnamon Bread - Pepperidge Farm Bread B-   260 Light 'N Healthy with Pulp - Tropicana Essentials A 240 50   Lunch BUMBLE BEE Chunk Light Tuna "Touch of Lemon" in Water B 112 120   Dinner Beef & Vegetable Stew - Homestyle Bowls B- 312 230 Asparagus - Cooked, Boiled, Drained A 90 20 Carrots - Cooked, Boiled, Drained, Without Salt A 46 16 Cucumber, Peeled - Raw A 133 16   Snacks Original Rice C- 113 130 Peppermint Herbal Tea - Herbal Tea 2 0 Creamsicle Bars - Multipacks - Creamsicle 75 100

have brown rice instead of white &start your day off with a 500 calorie b-fast. just trust me.

start your day off with a bowl of oatmeal with fruits mixed in. &a omlette with veggies mixed in. &a cup of milk.

&for the creamsicle, id have hot chocolate instead. filling &it has some calcium (35%) its my "devil" food. but you can always have the creamsicle if you want.

 

Original Post by peacelovehominy:

if i were you i'd scratch out these:

Breakfast French Toast Swirl: Maple Syrup & Cinnamon Bread - Pepperidge Farm Bread B-   260 Light 'N Healthy with Pulp - Tropicana Essentials A 240 50   Lunch BUMBLE BEE Chunk Light Tuna "Touch of Lemon" in Water B 112 120   Dinner Beef & Vegetable Stew - Homestyle Bowls B- 312 230 Asparagus - Cooked, Boiled, Drained A 90 20 Carrots - Cooked, Boiled, Drained, Without Salt A 46 16 Cucumber, Peeled - Raw A 133 16   Snacks Original Rice C- 113 130 Peppermint Herbal Tea - Herbal Tea 2 0 Creamsicle Bars - Multipacks - Creamsicle 75 100

have brown rice instead of white &start your day off with a 500 calorie b-fast. just trust me.

start your day off with a bowl of oatmeal with fruits mixed in. &a omlette with veggies mixed in. &a cup of milk.

 

 Thanks so much! I appreciate the help :) Usually i eat natural oatmeal with a scoop of protein and flax seeds but i never added fruit to it so i will do that. I am usually not that hungry in the morning but i will try to do that. Is choc. soy milk okay? cause i do not like drinking reg. plain milk. I like soy milk better.

im not hungry in the morning either. but, i gotta do whats best for my health. &by having a LARGE b-fast my healthy is better. promise me youll try the 500 cal b-fast? please, just give it one shot. i used to be intimidated by such a big breakfast- now im never going back to anything less than 500. today i had 00, &600 is what im keeping it at.

soy milk is okay. =)

b-fast

• 1/2 cup oats (150) fiber-4g
• 2 TBS. oat bran (15) f-3.5g
• 2 tsp. whole flaxseeds (40) f-2g
• 1/2 cup skim milk (40)
• cup of berries ranges- strawberries or blueberries or raspberries, blackberries or you can mix it up &have 1/4 cup of each!  (50) f-4g
• ---300
• 2 egg whites (40)
• 1 whole egg (80)
• broccoli (60) 2 cups f-4g
• ---480
• cup o' soy milk
• 580

about 18g fiber. see now why i freaked when you said you only had 12 grams of fiber for the entire day?? lol. ill be messaging you soon asking how the big b-fast went!

sound good?

How old are you?  If you're in your teens you'll need to eat a few hundred more calories even when you're not exercising.

Original Post by peacelovehominy:

im not hungry in the morning either. but, i gotta do whats best for my health. &by having a LARGE b-fast my healthy is better. promise me youll try the 500 cal b-fast? please, just give it one shot. i used to be intimidated by such a big breakfast- now im never going back to anything less than 500. today i had 00, &600 is what im keeping it at.

soy milk is okay. =)

b-fast

• 1/2 cup oats (150) fiber-4g
• 2 TBS. oat bran (15) f-3.5g
• 2 tsp. whole flaxseeds (40) f-2g
• 1/2 cup skim milk (40)
• cup of berries ranges- strawberries or blueberries or raspberries, blackberries or you can mix it up &have 1/4 cup of each!  (50) f-4g
• ---300
• 2 egg whites (40)
• 1 whole egg (80)
• broccoli (60) 2 cups f-4g
• ---480
• cup o' soy milk
• 580

about 18g fiber. see now why i freaked when you said you only had 12 grams of fiber for the entire day?? lol. ill be messaging you soon asking how the big b-fast went!

sound good?

 Thnx!! :) Well this morning i ate oatmeal with almonds and rasberries in it. And drank oj with it. I don't have soy so i had to drink that. It added to 350 cal. Tom i will do what you say and get a lot of fruit and also eat egg whites. Today i had 25 grams of fiber so far. How bad is it if i eat broccholi with melted cheese on top? I do not like to eat plain..and i guess i need the dairy cause i dont drink milk.