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!

you should reduce the amount of fat you eat, it should not go over 15%, and protein is also slightly high, it should be around 15%. Carbs should take about 60% of your pretty appreciated calories. The amount of sugar is also a big high. I will supose it comes from apples?

 

XOXO

SORRY, THERE IS A MISTAKE ON THAT POST! the amount of fat should be 25%!!!

 

Im so sorry!

Ok so I ate cookies one day...

How the Heck did you know that?

Over all Rating A-

Fat - 22.5% (266 grams)
Protein - 17.7% (471 grams)
Carbohydrates - 59.8% (1,591 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Calorie Intake - 1,421 cals
Daily Sodium Intake - 2,368 mg
Daily Sugar Intake - 65 grams
Daily Cholesterol Intake - 104 mg
Daily Saturated Fat Intake - 13 grams
Daily Fiber Intake - 36 grams

 this is what i try for..

• Consume less than 10 percent of calories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep trans fatty acid consumption as low as possible.

• Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils.

• Consume less than 2,300 mg (approximately 1 tsp of salt) of sodium per day.
• Keep protein between 15-20%
• Sat fats less than 20 grams.
  

I like to have a little more fiber than this but overall, not bad. what do you think?

Okay... here's mine for May 22-29. Bear in mind that we went on vacation from the 22nd-25th and I did not have any real quality control over what I ate during that time except for breakfasts (breakfast was Fiber One Honey Clusters cereal, lunch was fast food, and dinner was whatever my SIL cooked, with dessert.) I tried to make healthy choices and not overeat, and overall I think I did pretty well! (I came home exactly the same weight as I left...)

Fat - 27.6% (405 grams)
Protein - 18.3% (605 grams)
Carbohydrates - 54.0% (1,783 grams)
Alcohol - 0.0% (11 grams) (I had one glass of wine on my birthday... I don't usually have ANY alcohol!)
Other - 0.0%

Daily Calorie Intake - 1,664 cals (about 100 calories higher than normal...)
Daily Sodium Intake - 2,176 mg (pretty much right on the money...)
Daily Sugar Intake - 80 grams (100g is my personal ceiling for 'okay'... but lower than this would be good. There was dessert or afternoon tea or supper every day while we were away and I let myself enjoy them!)
Daily Cholesterol Intake - 165 mg (just fine!)
Daily Saturated Fat Intake - 16 grams (a bit high... but still under the 20g max.)
Daily Fiber Intake - 28 grams (pretty darned good considering all the fast food we ate - thank you fiber one!)

This week I worked out vigorously five times. and had one day of rest on Tuesday. I've incorporated running(2-3miles) in my elliptical and walking routine, and have been noticing that even with that 1400 calories is not making the scale move for me. So, yestaerday I figured I shock my system with less than 1300 and then today try and top out at 1700. Phord, says i should get about 1650 with five times a week exercise, so i'm trying that from now until next week to see if that makes a difference. I've had less than 100 calories per day be from sweets(chocolate) but never above 100 and I dont drink juice or sodas. I am trying to get my fiber up more and less refined carbs, but it's hard. I was craving a lot of protein this week, which i need in my workouts, but stillno difference in the scales.

average= B+

 Fat - 23.6% (313 grams)

Protein - 24.0% (714 grams)

Carbohydrates - 52.4% (1,562 grams)

Alcohol - 0.0%

Other - 0.0%

Daily Calorie Intake - 1,460 cals

Daily Sodium Intake - 2,326 mg

 Daily Sugar Intake - 63 grams

 Daily Cholesterol Intake - 188 mg

Daily Saturated Fat Intake - 9 grams

Daily Fiber Intake - 23 grams

 Date       ;     Calories   Grams  Fat   Carbs   Protein    Grade

2008-05-23 1,589      639     54       186       98      C+

2008-05-24 1,688     546     38       & nbsp;  231   78        B+

2008-05-25 1,206      834    25       171       81        B

2008-05-26 1,349      1,029 32       174      104          B

2008-05-27 1,446      882    35        233       82      A-

2008-05-28 1,480      926   45       198         82       B

2008-05-29 1,264      978   32       162        86       A-

2008-05-30 1,662       881   52       208       103        A-

So I earned an A-  I have been super duper in control this week until about 5 minutes ago when I pigged out on pita chips mango salsa and laughing cow cheese wedges.  But I feel I deserve a nice pig out every once in awhile and it wasn't Jack in the Box like I usually do.  This is such a great post because I kind of wished CC told you what your range should be without having to look up what your daily intake should be all the time. 

Fat - 27.7% (324 grams)
Protein - 18.6% (490 grams)
Carbohydrates - 53.6% (1,411 grams)
Alcohol - 0.0% (2 grams)
Other - 0.0%

Daily Calorie Intake - 1,269 cals
Daily Sodium Intake - 1,980 mg
Daily Sugar Intake - 58 grams
Daily Cholesterol Intake - 101 mg
Daily Saturated Fat Intake - 9 grams
Daily Fiber Intake - 20 grams

I need more protein,  most that sugar is from fruit and honey.

 

 

 

Hmmm, okay let me explain myself before you all see this and yell about not reaching 1,200 calories. I do make up for the calories with things like marinades, Pam, and spray butter. I just don't log them, cause well they are hard to log. lol I did eat a lot of protein this week but I have been lifting a new weight and I thought you were suppose to eat a lot of protein then... am I wrong? Today was my cheat night so I didn't log anything, if I see the number get really high I usually freak out and feel bad. I lost 2 pounds this week and have seemed break out of being stuck in the 150's for over a month I'm finally at 148 and have gone down another pant size!

Fat - 18.4% (180 grams)
Protein - 26.4% (582 grams)
Carbohydrates - 55.2% (1,215 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Calorie Intake - 1,211 cals
Daily Sodium Intake - 1,913 mg
Daily Sugar Intake - 53 grams
Daily Cholesterol Intake - 176 mg
Daily Saturated Fat Intake - 6 grams
Daily Fiber Intake - 21 grams
Nutrition Grade

Calories Grams Fat Carbs Protein

2008-05-23 1,063 1,036 23 151 76 A-

2008-05-24 1,299 1,033 39 172 74 A-

2008-05-25 1,217 1,163 27 178 83 A-

2008-05-26 1,168 876 27 156 80 B+

2008-05-27 1,238 1,512 13 201 88 B+

2008-05-28 1,198 1,123 16 190 89 A-

2008-05-29 1,296 985 36 166 91 B+

Nutrition-wise, had a bad week this week.. too much sodium, too little protein, too much sugar and sat. fat (Although when you see those values remember that I'm having more calories than the women here).. well, I did better on exercise though, so I lost 2 lbs and came out of my plateau (That is, a 5 month plateau.. so I should say that I'm quite happy still).



Fat - 25.0% (397 grams)
Protein - 24.0% (857 grams)
Carbohydrates - 51.0% (1,818 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Calorie Intake - 2,000 cals
Daily Sodium Intake - 2,982 mg
Daily Sugar Intake - 113 grams
Daily Cholesterol Intake - 196 mg
Daily Saturated Fat Intake - 17 grams
Daily Fiber Intake - 22 grams
Nutrition Grade

B+

I know people are going to freak out when they see my sugar intake.  Let me explain.  I eat a TON of strawberries every single day.  At least a pound of strawberries.  I know that's probably not the healthiest snack option, but it's the only thing that seems to be relatively healthy and fills me up for a long time.  Oh yeah, and I might add just a little bit of Cool Whip Free to the strawberries.  Just a little though, honestly.

For May 23rd to May 29th

Overall Rating A

Fat - 19.7% (143 grams)
Protein - 19.1% (312 grams)
Carbohydrates - 61.3% (1,003 grams)
Alcohol - 0.0% 
Other - 0.0%

Daily Calorie Intake - 1,256 cals
Daily Sodium Intake - 2,142 mg
Daily Sugar Intake - 78 grams
Daily Cholesterol Intake - 83 mg
Daily Saturated Fat Intake - 7 grams
Daily Fiber Intake - 25 gram

*Edit: I just noticed that I forgot to log my food on May 27th and May 28th.  Strange that I don't remember forgetting.  Anyway, I ate the same on those days as I normally do so it's not a big deal.

Fat - 20.6% (135 grams)
Protein - 20.8% (307 grams)
Carbohydrates - 58.6% (863 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Calorie Intake - 948 cals
Daily Sodium Intake - 2,125 mg
Daily Sugar Intake - 52 grams
Daily Cholesterol Intake - 95 mg
Daily Saturated Fat Intake - 6 grams
Daily Fiber Intake - 10 grams

Nutrition Grade

A-

Not too sure how bad this looks.  This is my first week doing this, so if anyone has suggestions, I'm open for critique.  My hours at work changed, I work later now and have found it difficult to eat when I get in at night, I have IBS too and I have to be careful about what I eat... So I know I'm not meeting my quota on calories for the day... Been on my diet 3 weeks goin on 4... have lost a total of 2 pant sizes so far , Too fast?... started at size 16 and down to 14.

Appreciate any input.

Dragon:

Everyone else is going to say it so I'll just get it out of the way:

You need to eat more.

You should not be losing a pant size almost every week.

You're setting yourself up for disaster by eating so few calories. Especially if you are exercising.

Well, my sodium is higher than it should be, cholesterol too -- too many deli meats, but an A regardless

Fat - 23.1% (337 grams)
Protein - 24.7% (813 grams)
Carbohydrates - 52.2% (1,714 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Calorie Intake - 1,505 cals
Daily Sodium Intake - 2,956 mg
Daily Sugar Intake - 77 grams
Daily Cholesterol Intake - 112 mg
Daily Saturated Fat Intake - 12 grams
Daily Fiber Intake - 55 grams

Coach_K:

55 grams of fiber!?!

Is that supplemented, or do you just love salad!? ;)

supplemented in the form of LaTortilla Factory wraps and Kashi Go Lean cereal -- but no, I don't do the benefiber/fibersure thing.  I do eat a ton of greens and beans -- and fruit

Original Post by dragonpride:

Fat - 20.6% (135 grams)
Protein - 20.8% (307 grams)
Carbohydrates - 58.6% (863 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Calorie Intake - 948 cals
Daily Sodium Intake - 2,125 mg
Daily Sugar Intake - 52 grams
Daily Cholesterol Intake - 95 mg
Daily Saturated Fat Intake - 6 grams
Daily Fiber Intake - 10 grams

Nutrition Grade

A-

Not too sure how bad this looks. This is my first week doing this, so if anyone has suggestions, I'm open for critique. My hours at work changed, I work later now and have found it difficult to eat when I get in at night, I have IBS too and I have to be careful about what I eat... So I know I'm not meeting my quota on calories for the day... Been on my diet 3 weeks goin on 4... have lost a total of 2 pant sizes so far , Too fast?... started at size 16 and down to 14.

Appreciate any input.

Dragonpride, I know that IBS means you need a special restricted diet, which probably accounts for the extremely low fiber... but for the small amount of calories you're getting, you're having WAY too much salt. You really need to eat more of the foods that are 'safe' for you - your weekly average should NEVER be below 1200 calories, and try to get the salt level down a bit.

Original Post by ibez:

Dragon:

You should not be losing a pant size almost every week.

A 14 from a 16 is 1 pant size in womens clothing, unless you find a store which sells 15's but thats a rare occasion. I know its stupid but thats what us women have to deal with. Just thought I would let you know, my boyfriend gets it confused all the time.

espizh

It's ok for the protein to be above 15%. In fact most people on this site aim for 50 carbs/ 25 fat/ 25 protein or 40/30/30.
Protein doesn't JUST come from meat, it comes from: Tofu, Soy, Nuts, Beans, Whole Grains, some vegetables, etc.

The RDA of sodium is 2,400 mg and the RDA for refined sugar is 30g. Sugars from vegetables and fruits are excluded.

:)

Oh lillysmom, my mistake. Thanks for pointing that out.

I just hear "2 pant sizes" and kind of naturally think 2 individual sizes.

I mean, it's still meant to represent 2 pant sizes, right?

I just figure that 2 pant sizes would have to be a fair bit more than 4 pounds of weight loss. Sorry if I'm wrong on that count as well.

Original Post by dragonpride:

Fat - 20.6% (135 grams)
Protein - 20.8% (307 grams)
Carbohydrates - 58.6% (863 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Calorie Intake - 948 cals
Daily Sodium Intake - 2,125 mg
Daily Sugar Intake - 52 grams
Daily Cholesterol Intake - 95 mg
Daily Saturated Fat Intake - 6 grams
Daily Fiber Intake - 10 grams

Nutrition Grade

A-

Not too sure how bad this looks. This is my first week doing this, so if anyone has suggestions, I'm open for critique. My hours at work changed, I work later now and have found it difficult to eat when I get in at night, I have IBS too and I have to be careful about what I eat... So I know I'm not meeting my quota on calories for the day... Been on my diet 3 weeks goin on 4... have lost a total of 2 pant sizes so far , Too fast?... started at size 16 and down to 14.

Appreciate any input.

Ibez is right -- you are not eating enough.  Even with the IBS you should be eating a minimum of 1200 calories per day.  Your overall balance is good, so I can't tell where you are lacking.  Is the lack of fiber due to the IBS, because 25 grams is the minimum recommended for women?

f you click on the Advice tab, you'll see our Expert's section, and also Ask Mary.  If you read over the material there, you'll find out that 1 to 2 pounds a week is the recommended safe weight loss.  CC can't support crash diets or unhealthy methods.  

CC provides you with all the tools you need for safe, healthy, sustainable weight managment.  In the posting guidelines, which are at the bottom of the page when you are composing a post, it says

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