Your week's report.

So, I thought we could all post this week's nutrition report and tell each other what we do wrong so we can make a better diet! I know my sugar intake is too high, its 86 grams when it should be no more than 30 (for a 1600 calories diet)

So, here's mine. Averall rating B+

Recommended % intake

Fat: 25%

Protein 15%

Carbohydrates 60%

So, I'm ok on that!

Fat - 24.1% (342 grams)
Protein - 15.6% (497 grams)
Carbohydrates - 60.3% (1,922 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Calorie Intake - 1,575 cals
Daily Sodium Intake - 2,582 mg (should not be more than 2,500)
Daily Sugar Intake - 85 grams (should not be more than 30)
Daily Cholesterol Intake - 123 mg (should not be more than 300)
Daily Saturated Fat Intake - 16 grams (should be less than 3 grams, I believe)
Daily Fiber Intake - 12 grams (should be more than 8-12Ç))

So I need to eat less sugar... :(

Let's see yours!

I need to up my calories and good fat and lower my carbs and sodium (I thought sodium should be below 2400mg?). Almost all my sugar comes from fruit, so I don't worry if it is within 20g of the recommended. I also mixed in some "spirits" this week.

_____________

(May 23-May 29)

A-

Fat - 20.9% (261 grams)
Protein - 27.6% (777 grams)
Carbohydrates - 46.0% (1,291 grams)
Alcohol - 5.5% (88 grams)
Other - 0.0%

Daily Calorie Intake - 1,505 cals
Daily Sodium Intake - 2,543 mg
Daily Sugar Intake - 59 grams
Daily Cholesterol Intake - 105 mg
Daily Saturated Fat Intake - 13 grams
Daily Fiber Intake - 47 grams

47 grams of fiber? what did you eat? a tree?

 

your nutrition is pretty good. It is very hard to keep salt intake, sugar intake, alcohol intake, cholesterol intake and calories intake in a good range. Come on, we have got to have something good!!

 

Congrats!!!

 

 

Heh! That was funny.

I eat a lot of fibrous veggies and All Bran, or take supplements if I'm low. Colon cancer has recently hit two in my family, another two were just diagnosed (last week) as celiacs...so fiber and water are very important to me.  I should be getting around 40g of fiber daily, based on colon problem potential. I'm not showing any alarming signs of gluten intolerance, so I'm keeping my All Bran for now. Since I take in more fiber than usual, I make sure I eat it at night when my nutrients/minerals from the day will already be absorbed and not binded by the extra fiber. So many tricks.

Fat - 24.8% (260 grams)
Protein - 23.9% (566 grams)
Carbohydrates - 49.9% (1,181 grams)
Alcohol - 0.0%
Other - 1.4%

Daily Calorie Intake - 1,209 cals
Daily Sodium Intake - 912 mg
Daily Sugar Intake - 35 grams
Daily Cholesterol Intake - 100 mg
Daily Saturated Fat Intake - 9 grams
Daily Fiber Intake - 21 gram

I really like the idea of this thread as I am always curious about how I'm doing compared with other people in regards to nutrition.  Here's my stats for the past week:

Fat - 23.8% (311 grams)
Protein - 23.3% (682 grams)
Carbohydrates - 51.4% (1,505 grams)
Alcohol - 1.5% (25 grams)
Other - 0.0%

Daily Calorie Intake - 1,601 cals
Daily Sodium Intake - 2,266 mg
Daily Sugar Intake - 76 grams
Daily Cholesterol Intake - 146 mg
Daily Saturated Fat Intake - 12 grams
Daily Fiber Intake - 34 gram

I also struggle with the too much sugar issue but when I first started cc, I was eating about 150g sugar each day so I'm doing much better.  Most of my sugar comes from fresh fruits so I'm not going to stress too much about it.  My goal is to get 40% carbs, 30% protein, and 30% fats but that's a struggle too.  Mostly I end up with 50%carbs, and 25% fats and protein.  Espizh, I was wondering why you keep your protein level so low?

Good luck to everyone!

Hey! Your nutrition is ok too! You should try to eat less protein (meat) and more carbohydrates (fruits, cereals, pasta, rice, bread). Also, you should try to reduce your sugar intake, as it is 3 times bigger than what it should be. Sodium is on its limits. Good amount of fiber.

Hey! Your report is really good! Sugar intake is low, as well as sodium and cholesterol. You should also try and eat less meat and more carbohydrates, like cereals, bread, rice, pasta, etc...

 

Thanks for ur post!

Fat - 19.0% (188 grams)
Protein - 24.3% (541 grams)
Carbohydrates - 56.7% (1,263 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Calorie Intake - 1,210 cals
Daily Sodium Intake - 1,562 mg
Daily Sugar Intake - 90 grams
Daily Cholesterol Intake - 76 mg
Daily Saturated Fat Intake - 6 grams
Daily Fiber Intake - 29 grams

Most of my sugar is from fruit.  I had a couple high sodium days this week, and my carb balance has been a little whack.    It is my birthday week, not my best performance!

Fat - 8.7% (12 grams)
Protein - 31.5% (97 grams)
Carbohydrates - 59.8% (185 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Sodium Intake - 1,376 mg
Daily Sugar Intake - 97 grams
Daily Cholesterol Intake - 180 mg
Daily Saturated Fat Intake - 3 grams
Daily Fiber Intake - 29 grams

Food Grade: A-

Fat - 25.5% (351 grams)
Protein - 17.1% (529 grams)
Carbohydrates - 57.5% (1,780 grams)
Alcohol - 0.0% (5 grams)
Other - 0.0%

Daily Calorie Intake - 1,496 cals
Daily Sodium Intake - 1,997 mg
Daily Sugar Intake - 87 grams
Daily Cholesterol Intake - 227 mg
Daily Saturated Fat Intake - 13 grams
Daily Fiber Intake - 21 grams

I had a few bad days at the beginning of the week, as my Mom was down, so that meant eggs for breakfast instead of my normal yogurt and Kashi cereal. I too eat alot of fruit, and I drink gatorade when I do cardio because I have a habit of passing out if I don't, hence the high sugar, but I try to keep my processed sugar under about 30g.

  Fat - 21.2% (146 grams)
Protein - 23.5% (364 grams)
Carbohydrates - 55.4% (858 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Calorie Intake - 1,209 cals
Daily Sodium Intake - 2,191 mg
Daily Sugar Intake - 56 grams
Daily Cholesterol Intake - 88 mg
Daily Saturated Fat Intake - 12 grams
Daily Fiber Intake - 23 grams

This is for M-F I don't log on the weekends, but based on the knowledge I have gained here, I generally know how many calories are in the things I eat on the weekend so I keep in range. I had a few high sodium days this week.. typically it is about 1800 mg or less. All my sugar comes from fruit.. I eat 2 pieces everyday. Otherwise I think it is good. I got an "A" for the week!

0.0% alcohol on your birthday week? What's wrong hun?

 

haha

Haley,

 

your report shows you are not having a very balanced diet. Your % of fat should be around 15%. Not eating enough fat is not good for your brain. So unless you have a lot of things to forget, keep those nuts up on ur diet!

 

Also it shows you are eating way too much meat. Your report does not show your daily calorie intake, so I cannot really see whether you just ate , say 700 calories spent on a burger and 2 cookies either.

 

0% alcohol will keep your heart healthy!

Yes. SAXKAT that's right. Be careful with cholesterol ;)

Congrats on your A Amy! I only managed B+. You know... June... Warm... Ice cream...

Comments ayone? I'm a newbie and have only been around here for two weeks - i've lost 2 kilos since... but i'm sure i can improve...(the alcohol is not completely accurate, as i went out last night and haven't logged it - but that much alc. is also very unusual for me!)

Fat - 27.5% (279 grams)
Protein - 27.8% (636 grams)
Carbohydrates - 42.2% (965 grams)
Alcohol - 2.5% (32 grams)
Other - 0.0%

Daily Calorie Intake - 1,157 cals
Daily Sodium Intake - 1,488 mg
Daily Sugar Intake - 28 grams
Daily Cholesterol Intake - 140 mg
Daily Saturated Fat Intake - 8 grams
Daily Fiber Intake - 14 grams

Original Post by espizh:

0.0% alcohol on your birthday week? What's wrong hun?

 

haha

 

Hehe, I know right?  ;P

What's more disturbing though, is that I turned down the office cake, and had green beans instead! (not wasting my calories on some crappy store-bought cake)

snehvide - I think you probably need to eat more.  Especially if you only reached 1157 AFTER alcohol!

I think your overall balance looks good though.  My goal is to get to 30/30/40, but I can't get my carbs low enough.  I just like fruit too much!

Hello,

This is my first time posting so be gentle...LOL. I found this site last year but found out I was pregnant right after and didn't log back in until a few weeks ago. I spent several months after I had my baby beating myself up about the weight I gained. Finally, I decided to log every single thing I eat. This site has been a huge help. I really started logging the 23rd of this month and I cannot believe the difference already. This was for the last week. All advice is appreciated

Fat - 24.2% (182 grams)
Protein - 21.3% (359 grams)
Carbohydrates - 54.5% (922 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Calorie Intake - 1,369 cals
Daily Sodium Intake - 1,509 mg
Daily Sugar Intake - 52 grams
Daily Cholesterol Intake - 120 mg
Daily Saturated Fat Intake - 7 grams
Daily Fiber Intake - 15 grams

hawgynt, the only problem i see here is

 

............................................. .COOKIES...................................