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!
In all honesty, I am tryin to eat healthy. I've never tried to diet or actually watch my weight on my own.... hence me asking for input/suggestions. I posted earlier in the week and asked opinions on if your not hungry do you make yourself eat? majority says no ... eat when your hungry... so that's what I did. The fiber thing is due to my IBS. If I have issues which I haven't yet, I do take a fiber supplement/walmart brand. There isn't much I can eat when I'm at work, so I do bring a slimfast with me... for snacks I had a feeling it was a no no, but I brought pretzels this week.. I continued all week b/c they didn't hurt my stomach. Typically, I try to keep the food I eat as bland as possible.
Either way... I appreciate everyones input... it's a work in progress, and I never claimed my stats were appropriate... I'm learning that's why I posted them and I have been doing a lot of reading on the site this week. I have much to learn and seems I have found the right place with the right people. Thank you.
When I first started to "diet" (eat healthy), I had so much trouble eating. I was seriously never hungry. I was use to just eating a meal a day and maybe a snack or two. You kinda have to train yourself to eat, even if its just an apple here or something small there. To help boost my calories I started to drink ensure, they have about 250 calories because the most I could ever make it to on my own was 900 calories by 9pm. I would really consider doing that if I were you, it will really help you out in the long run. Drink them with ice and a straw it'll remind you of a milkshake. If you want some more advice you can message me anytime. Sorry I have to run off now! Hope this helped some!
dragon - I agree with lillysmominpa - add some Ensure. It provides nutritional balance that it can be hard to get with digestive illnesses. Also, once you get used to eating more calories, you will eventually find that you are able to eat more "real food," though still not high fiber (due to the IBS). I did this myself. Definitely use the straw!! Nasty otherwise.
lillysmonimpa,
Yes, it is good to eat high quality proteins when you are going to the gym, but only if you are trying to gain muscle mass (which is heavier than fatt).
To be honest, I am surprised you guys are eating so well! I was expecting some terrible reports! But they are all pretty good! Congrats y'all!!!!!!!
I'm abou tto have my 3 toasts with jam.... im at work :(
Ibez,
Your protein, cholesterol and salt level are relatively high. I'm thinking too many burgers here!! You should try to keep your protein levels at around 15% of your diet, and carbs at 60%. Salt intake should not be more than 2400-2500.
Already prepared meals have big amounts of salt. Try not to have so many of those. Fast food is also loaded with salt.
Hope this helps,
Toni.
Fat - 23.1% (290 grams)
Protein - 19.7% (556 grams)
Carbohydrates - 54.8% (1,548 grams)
Alcohol - 2.3% (37 grams)
Other - 0.0%
Daily Calorie Intake - 1,457 cals
Daily Sodium Intake - 1,190 mg
Daily Sugar Intake - 38 grams
Daily Cholesterol Intake - 119 mg
Daily Saturated Fat Intake - 5 grams
Daily Fiber Intake - 25 grams
i dnt normally drink this much lol had a few heavy birthday partys this week. i try too keep to a 25/25/50 i find it hard to eat so much protein tho! espizh you r the only person thats iv ever come across sayin 15% for protein, where did u here this? just interested it would be alot easier if i could lower my protein maybe to 20% if this is the case.
i read in an earlier post that you said we only need 25% if we want to built muscle, i dnt but i thought u need this much as it help your muscles recover faster after working out. whats everyones fews on this?
also your comments on this weeks report would be fab pleeeeze xx
I hate waking up so early! It's so hard to keep my calories low! How do you guys manage?
I f I wake up hunry and early then it is most likey because i worked outthe day prior and id not eat enough. We eat dinner aorund 6pm, so I always have another sanck after dinner. Today I woke up slightly nerved, but not hungery. We premade breakfast for this morning, because we have to get on the road early to drop some work off at the gallery over 60 miles away. So a bowl of oatmeal is awaiting it's comsumption. SOmetimes, if i'm hungry but need to workout, I'll have a yogurt or something with more protein and less carb, and then get the workout going...htne post workout, i'll have a slice of double fiber wheat bread, with four egg whites, and two slices fat free bacon and one slice of fat ffee cheese, i get my calireus in this time in the morning, because then i'm not eating a second brekfast immeadiately before lunch. It helps for me.
Espiza-did you ntocie my weekly chart of food intake? I've been awaiting your critique.
Fat - 18.1% (280 grams)
Protein - 28.0% (975 grams)
Carbohydrates - 53.9% (1,878 grams)
Alcohol - 0.0%
Other - 0.0%
Daily Calorie Intake - 1,680 cals
Daily Sodium Intake - 1,832 mg
Daily Sugar Intake - 106 grams
Daily Cholesterol Intake - 301 mg
Daily Saturated Fat Intake - 5 grams
Daily Fiber Intake - 42 gram
I'm striving for 1600 calories - aargh, I'm over by an average of 80 per day.
my nutrition grade is also A... how is my diet overall ? Fat - 25.8% (196 grams)
Protein - 29.7% (508 grams)
Carbohydrates - 44.5% (761 grams)
Alcohol - 0.0% (0 grams)
Other - 0.0%
Daily Calorie Intake - 862 cals
Daily Sodium Intake - 594 mg
Daily Sugar Intake - 31 grams
Daily Cholesterol Intake - 84 mg
Daily Saturated Fat Intake - 8 grams
Daily Fiber Intake - 11 grams
i like to eat around 1000 a day, 100 grams carbs and fifty grams protein.
Original Post by sighing:
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.
:)
Thank you Sighing! I thought I was the only one here thinking that 15% protein is too low for weight loss.
Also, cc records all sugars in your food whether it's in your fruits as fructose or in your milk as lactose, etc. It's up to you to check the foods you're eating to make sure you're not overdoing the refined/processed sugars.
Thanks to everyone for posting - I love seeing how everyone is doing - Good luck!
skskingston -- you are not eating enough calories -- regardless of if it's the 862 you averaged, or the 1000 you have as your "goal". Women should strive for 1200 calories daily, AT A MINIMUM, men 1500 -- TEENAGERS should be eating at least 1500-1800, at least, per day.
Your body needs at least 1200 calories per day to survive. Here is a very rough scientific break down provided by a dietitian for a 5' 2", 19 year old female weighing approximately 100 pounds, sitting around all day and doing nothing (if you are younger you will need more as your internal organs are still developing -- even if the outside has stopped growing):
-The heart needs 12% of the calories (144 cals)
-The kidney needs 12% of the calories (144 cals)
-The Liver needs 23% of the calories (276 cals)
-The brain needs 23% of the calories (276 cals)
-The skeletal muscle needs 30% of the calories (360 cals)
Calorie-Count is all about healthy and sustainable weight management. Please be aware that this website does not support pro-ana type posts or eating patterns and those posts will be deleted/locked.
Original Post by espizh:
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))
Espizh -- your saturated fat should be no more than 10% of your overall fat calories, 7% if you are in a "high risk" group. Your daily fiber (as a man) is recommended to be at least 35g per day (I'm sorry, I can't read the symbol behind the 8-12) -- and more will not harm you (you have to get into the 75-100g range for fiber to be harmful -- unless you don't drink ...)
Protein - 8.6% (105 grams)
Carbohydrates - 52.5% (636 grams)
Alcohol - 0.0% (0 grams)
Other - 0.0%
Daily Sodium Intake - 3,474 mg
Daily Sugar Intake - 341 grams
Daily Cholesterol Intake - 144 mg
Daily Saturated Fat Intake - 28 grams
Daily Fiber Intake - 70 grams
Nutrition Grade
Date Calories Grams Fat Carbs Protein Grade 2008-05-29 4,620 2,809 210 636 105 A-
Wow, this thread makes me feel like a fatty 
I can't imagine eating anywhere near under 2000 calories, I think I'd pass out. I'm trying to gain though so this is what works for me. You guys seem to know what you're talking about though, could you please tell me if I'm at least balancing everything well? Thanks!
Fat - 15.6% (29 grams)
Protein - 17.6% (73 grams)
Carbohydrates - 66.9% (279 grams)
Alcohol - 0.0%
Other - 0.0%
Daily Sodium Intake - 1,577 mg
Daily Sugar Intake - 132 grams
Daily Cholesterol Intake - 89 mg
Daily Saturated Fat Intake - 6 grams
Daily Fiber Intake - 41 grams
Nurtition grade: A
I need to increase my fat; also, I need to work a bit on sugar. None of my sugar was refined though; most came from fruits, 2 teaspoons of honey, and a Kashi granola bar.
Original Post by gibbit:
Fat - 38.9% (210 grams)
Protein - 8.6% (105 grams)
Carbohydrates - 52.5% (636 grams)
Alcohol - 0.0% (0 grams)
Other - 0.0%
Daily Sodium Intake - 3,474 mg
Daily Sugar Intake - 341 grams
Daily Cholesterol Intake - 144 mg
Daily Saturated Fat Intake - 28 grams
Daily Fiber Intake - 70 grams
Nutrition Grade
Date Calories Grams Fat Carbs Protein Grade 2008-05-29 4,620 2,809 210 636 105 A-
Wow, this thread makes me feel like a fatty
I read your profile and see that you've been through a lot. It's hard for me to judge your report as you're trying to gain and I'm trying to lose. It does look like you should increase your protein though and decrease your fat in order to have a better balance in your diet. Also, your sugars are very high but after reading your profile, maybe they are mostly coming from natural sources? I am also trying to limit processed foods and I try to stay far away from artificial sweeteners. It's tough because they sneak artificial things into so many foods where you don't expect it. Good luck!
This is my second week of my second try at this. The first one failed when I had to starve for a colonoscopy exam - my 12 month follow up after surgery for cancer. I celebrated with food for more than a couple of weeks when the results were clear.
I seem to be doing OK this time and have fallen into a pattern of good sustaining breakfast - orange juice, bran flakes with fruit, low-fat yoghurt and skimmed milk plus a cup of coffee - then a cup-a-soup and fruit for lunch, a banana and tea in the afternoon and a good balanced meal at night. Lost 2 lbs last week and 1lb this.
Fat - 26.8% (294 grams)
Protein - 11.3% (278 grams)
Carbohydrates - 56.0% (1,380 grams)
Alcohol - 3.5% (49 grams)
Other - 2.4%
Daily Calorie Intake - 1,746 cals
Daily Sodium Intake - 194 mg
Daily Sugar Intake - 76 grams
Daily Cholesterol Intake - 76 mg
Daily Saturated Fat Intake - 19 grams
Daily Fiber Intake - 16 grams
I averaged an A- for the week. My chart for shows low on protein. Does anyone know what the consequences of this might be? Is there anything else I should be concerned about?
Cheers
Tim
gibbit,
no, you are not balancing everything well. There are a couple of things that need to be fixed. First of all, the amount of protein you eat should be around 15%. Your carbohydrates should be 60% and your fat should be around 25%.
Your daily report shows you are NOT eating correctly. Your sodium (salt) intake is way too high. Excessive salt in your body can cause several illnesses. You should look that up on google.
Second, your fat intake is amazingly HIGH. What the heck do you eat? One burrito after another? 341 grams of sugar? 70 grams of fiber?
The only thing i see right here is Alochol 0.00%!
Improve your diet now!!!
jonas
your report is pretty good. You could increase the amount of protein, and also reduce sugars. Saturated fatty acids, sodium and fiber are perfect.
Thanks for the tips! My protein was a little low on that day but I do need to work on getting it up. I try to make protein shakes or just add protein powder to foods usually.
I try to stay away from proccessed sugars so most of the sugar comes from fruit or honey. I add honey to a lot of things to up the calories. Is it still bad to get a lot of sugar from fruit?
The fat is what I was worried about because one of the easiest ways to increase my calories is by eating a lot of nuts, nut butters, avocados, and cooking everything in olive oil. I'm hoping to decrease this soon since I'm getting up to a healthier weight and won't need as much.
And yes, I don't drink and I stay away from burritos and junky stuff :)
