New - Please evaluate

Hey everyone

I'm new to caloriecount, I'm 27 5'6 and 150lbs.  I've set a very realistic goal to lose 20lbs by the end of April 2009.  According to the calulations, this would entail a 1500cal daily diet and increase in exersise. 

I've never been a big eater, once a day was satisfactory however as I'm getting older I've noticed this has contributed to putting on weight in combination with my desk job.  I've also noticed being very moody, not able to deal with stress well and drastic highs and lows. 

I've made a goal not only to lower my calories, eat more consistanly and start working out. I've started running ... not easy but it's been five days or so and I'm up to a 25min jog.  It feels extreamly good in combination with my improved food intake. Generally I'm eating every two to three hours with a slightly larger meal at dinner time.  When I have a craving for sweets I eat a piece of fruit, trying to train my body and mind that fruit = sugar/sweet.  You'll see a lot of fruit in the report below.

I was hoping you all could take a look at my daily food intake and evaluate.  Should I be adding or removing some items.  I have to say, even in this short time I feel 150% better; I'm clear headed, tons of energy and don't have that consistant ugly bloated feeling I use to get.

Thank you in advance from your Canadian friend for the advise eh! 

  Fat - 21.0% (118 grams)
Protein - 12.7% (159 grams)
Carbohydrates - 66.3% (834 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Calorie Intake - 1,264 cals
Daily Sodium Intake - 1,205 mg
Daily Sugar Intake - 98 grams
Daily Cholesterol Intake - 168 mg
Daily Saturated Fat Intake - 10 grams
Daily Fiber Intake - 15 grams
Nutrition Grade

Sun, Nov 30 2008 Grade Grams Cals Quaker, Oatmeal, Instant, Maple And Brown Sugar - Prepared With Water B+ 310 313 Naan Bread - Indian & Pakistan/Sides 62 158 Sugars, Granulated D+ 30 116   Dinner Rice, White, Long-grain, Regular - Cooked, Enriched, With Salt B- 79 103 Salad, Vegetable, Tossed - Without Dressing A 138 22   Snacks Apples - Red, Delicious A 255 135 Water - Mineral Or Tap 800 0 Coffee - Black 810 16 Original - Coffee-mate Powder 10 50 Grapes A 92 62 Peanuts, All Types, Dry-roasted - With Salt B 25 146 Total Calories Consumed 1,121 Mon, Dec 01 2008 Grade Grams Cals Sugars, Granulated D+ 72 279   Breakfast Quaker, Oatmeal, Instant, Maple And Brown Sugar - Prepared With Water B+ 155 157   Dinner Fresh Boneless Skinless Breasts - Fresh Chicken C- 140 140 Potatoes, Mashed, Home-prepared, Whole Milk And Margarine Added B 105 119 Broccoli - Cooked, Boiled, Drained, Without Salt A 156 55   Snacks Apples - Red, Delicious A 340 180 Chocolate - Pudding Snacks - Fat Free B- 113 102 Nutri-Grain Cereal Bars Apple Cinnamon A 74 280 Coffee - Regular, Ground or Instant 885 35 Original - Coffee-mate Powder 10 50 Total Calories Consumed 1,396 Tue, Dec 02 2008 Grade Grams Cals Chocolate - Pudding Snacks - Fat Free B- 113 102 Sugars, Granulated D+ 36 139 Egg, Whole - Cooked, Fried B- 92 180 Beef, Ground, 85% Lean Meat / 15% Fat, Crumbles - Cooked, Pan-browned B- 85 218 Cucumber - With Peel, Raw A 104 16 Lettuce, Cos Or Romaine - Raw A 50 9   Breakfast Nutri-Grain Cereal Bars Apple Cinnamon A 37 140   Lunch Quaker, Oatmeal, Instant - With Apples And Cinnamon, Prepared With Water A 149 130   Dinner Cheddar Cheese C 45 181   Snacks Source - Exotik Selection A- 100 35 Apples - Red, Delicious A 170 90 Organic Bananas - Fresh Fruit A- 126 110 Coffee - Black 1,350 27 Total Calories Consumed 1,376 Wed, Dec 03 2008 Grade Grams Cals   Breakfast Instant Oatmeal, Apple & Cinnamon A 36 140   Dinner Fettucine Primavera with Chicken - Authentico C 227 270   Snacks Source - Exotik Selection A- 200 70 Bananas A 236 210 KELLOG'S NUTRI-GRAIN CEREAL BARS, Mixed Berry B   370 Chocolate - Pudding Snacks - Fat Free B- 113 102 Total Calories Consumed 1,162

Looks like a really good diet to me.   The numbers are reasonably within the recommended guidelines for salt, sugar etc.  You could enjoy a little more fat and protein in your diet (more meat and fish perhaps) ... but that's just a tweak rather than a major problem.  If the recommendation is to go with 1500 cals a day you might want to increase the total amount.  No sense in starving or risking slowing the metabolism, is there? 

The main improvements are that you're eating regularly, exercising regularly, getting plenty of vegetables and fresh fruit in preference to sweets or other snacks.  If you've got more energy, feeling healthy and you're enjoying your food and exercise that's all good and suggests you'll keep it up well after you've hit your target weight. 

Jane is right. More fat, more protein, less carbs.  Space your meals out, instead of eating 1 or 2 big meals, try 5 or 6 smaller ones.  It helps avoid highs and lows and also helps you avoid ravenous hunger that leads to binging.

I agree with the posts above.  I find that attempting to get around 30% protein (it is difficult for me) really helps me stick to my calories, and also helps me feel the least bloated and most able to work out.

We have similar stats. (I am almost 21, 5'6, 145 lb, and hoping to lose 20 lb by april).  Add me as a friend if you would like.

More protein, less processed foods!!