I think I over did it on fat and salt today..please look

    Fat - 38.3% (62 grams)
Protein - 29.9% (108 grams)
Carbohydrates - 23.3% (84 grams)
Alcohol - 0.0%
Other - 8.5%

Daily Sodium Intake - 3,132 mg
Daily Sugar Intake - 37 grams
Daily Cholesterol Intake - 492 mg
Daily Saturated Fat Intake - 7 grams
Daily Fiber Intake - 15 grams

Did I really over do it with the sodium. It was the 2 slices of 96% fat free ham from Oscar Mayer that did me in this morning to start off with. I know I should have 30 % protien,50% carbs and 20% fat,is this right? And the fat is way to high isn't it. I had nuts,a 3 oz. hamburger patty boiled,a teaspoon of olive oil thinking off the top of my head,I can post what I have eaten today if anyone would like to see it. Thanks for the help I am still not getting enough water in,I am trying tho.

It's just one day, so I wouldn't worry about it. The sodium is about 1000mg higher than it should be. And you should try to keep the fat to 20%. But as long as it didn't effect your calorie intake, I wouldn't sweat it.

Breakfast

2- slices unsweet pineapple

2 poached eggs

2 slices of oscar mayer ham,96% fat free,cold

1 slice natures own wheat and fiber bread(don't care for bread,but trying)

1 cup Lipton tea,hot with sweeter--403 calories

Lunch

Spinach Salad recomended on this site,with 2 oz skinless chicken breast,a few teaspoons of onion,1 teaspoon of olive oil and 4 whole walnuts thrown on top at end of cooking.

1 and a half cups of unsweet pears

1 8 oz glass of water

snack: yoplus yogurt probiotics

Dinner

Hamburger patty 80-20 boiled,small amount of seasoning salt

1 cup green beans,no seasonings

2 cups unsweet pears

1 slice natures own wheat and fiber bread

1 6 oz glass of water

1 cup hot tea with sweetener

Yes its alot of food and I am having a time getting it all down each day

Thanks so much . I love this website,I am getting so much love here and I feel good when I come each day! I have posted my huge food log that I have eaten today. I know the hamburger patty 80 % lean - 20 % fat is a no no

I think your overanalyzing!!! I only count calories, so this seems soo strange and foreign to me.

I guess I could be but I want to lose the weight so bad. And I do have hight blood pressure.  Thanks for your advice.

I would never eat that well and question myself.  :)

 

I think that we all have days when one of our numbers seems crazy.  Maybe you could check your weekly salt intake to make sure that your sodium isn't consistently high, but other than that, everything looks good.

Fat is good for you, there is nothing wrong with eating 40% of your calories from fat (as long as your staying away from trans fats). 20% of calories from fat is probably too low.

you are supposed to have 30% of calories from fat a day. so you aren't too off, since we can't really get that right on the button haha. but what i usually do is count calories and carbs first, then protein and fat. also watch your cholesterol intake, it looks a bit high.

Thanks everyone so much for the advice and support! I have been on a few weight loss sites over the years but this one is the BEST!