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!

Nutrition Report A-

May 26 - June 2

Fat - 28.3% (336 grams)
Protein - 23.5% (626 grams)
Carbohydrates - 48.2% (1,287 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Calorie Intake - 1,469 cals
Daily Sodium Intake - 2,804 mg
Daily Sugar Intake - 51 grams
Daily Cholesterol Intake - 198 mg
Daily Saturated Fat Intake - 17 grams
Daily Fiber Intake - 35 grams

I've had my birthday celebration this weekend.  Cake! ^-^  I guess it's an almost binge?  Not that this month has been a good month.  I'm just getting almost minimum or minimum protein each day.  Not to mention, I've been sick 22 out of 31 days of this month.  Sodium comes from soup.

MV3,

 

Thanks for all your posts! I don't usually check the posts everyday! So, let's check your chart!

 

Because you are working out, as I have read, I would assume it is ok for you to have 24% of your calories coming from protein. This way, you will gain some muscle, which you obviously know weights more than fat. Alcohol 0% is also very good. I thought people in the States used to drink a lot! None of you seem to be drinking, except for the "birthdayers".

 

Your daily sodium intake is on it's limit. It would be convinient for you to try to reduce a little bit the amount of salt you eat. Eating less pre-cooked food is a good way to reduce sodium intake, as you can control the amount of salt you add to your food if you cook it yourself. Your sugar intake is also a bit high, but as somebody mentioned before, it also includes the sugar from the fruits! So we'll hope this is where they come from! Saturated fat intake 9grams and choloesterol - ok! Fiber, 23 grams - very good.

 

Best whishes!

 

toni

Selene,

 

You had cake and you only had 48% of carbohydrates? What was the cake made of? butter?

 

48% carbs is a bit too low. Your sodium intake is also very high, as well as your saturated fat. So I'm thinking less chips and more fruits would be good for you! Try to cook your own soups! Already prepared soups aren't thaaaaaat healthy!

 

regards,

 

Toni!

How does muscle weigh more than fat I am just curious? Isn't a 100 pounds of feathers the same as a 100 pounds of bricks? I mean they are both a 100 pounds so, 100 pounds of muscle would weigh the same as 100 pounds of fat? Although they would have a very different look in composition on the body. No? Yes? I am confused. Also, I know with being a woman as long as I have a deficient while working out (lifting) that I will not bulk up and that the protein will help build muscle which does burn calories after you work out. Which in theory means, gain muscle lose fat but you have to "feed" the growing muscle. So yeah definitely need the extra protein! I dunno if that makes sense to anyone but me, but I got some nice pipes going on over here finally! I'm so excited!

are you a physician btw?

nutritionist?  dietician?

~H~

Wow!  I finally got a reply...lol. thanks btw.  I agree that i need to watch my sodium, but am unsure where they are really coming from.  I cook everything..oh wait...i have turkey bacon a lot especially after a workout with some egg whites and fat free cheese.  MY high sugar could be from the dried fruit.  I've read it has the hightest amount of sugars and carbs, which is why i am trying to refrain from the dried fruit.  I dont drink fruit juice either.  I am trying to up my fiber..but i find it hard even with the add food fibers.  Do you think I am consuming too many carbs.  I read that with my activity level i should actually be consuming more around 250 grams a day...but i find it that i feel pudgy with more than 150g.  Might be psychological though.  I try to keep my protein high to no catabolize my muscles since i do high intensity exercise, but it seems it is only making the scale stagnate.  ugh!  maybe it's not so bad to use your muscles as fuel to make the scale finally drop in numbers....lol okay..not smart i know..but dangit, i want to weigh lesss!~!!

Original Post by lillysmominpa:

How does muscle weigh more than fat I am just curious? Isn't a 100 pounds of feathers the same as a 100 pounds of bricks? I mean they are both a 100 pounds so, 100 pounds of muscle would weigh the same as 100 pounds of fat? Although they would have a very different look in composition on the body. No? Yes? I am confused. Also, I know with being a woman as long as I have a deficient while working out (lifting) that I will not bulk up and that the protein will help build muscle which does burn calories after you work out. Which in theory means, gain muscle lose fat but you have to "feed" the growing muscle. So yeah definitely need the extra protein! I dunno if that makes sense to anyone but me, but I got some nice pipes going on over here finally! I'm so excited!

 100lbs of fat and 100lbs of muscle weight the same...100lbs.  The way it looks are completely different.  Muscle is dense, so a little bit of muscle weights.  So someone lean looks thinner thans someone with more fat cells.

Original Post by espizh:

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-It is hard to reduce sugar because I love fruit so much! I eat barely any refined sugar, though. I usually conusme about 3-4 peices of fruit a day; I am going to strive for 2, and increase my veggies.

Jonas,

 

if the sugar comes from fruit then I do not think it is a problem. Everybody knows it is healthy to eat fruits! 3 pieces of fruit a day is actually very good. You should have 5 rations of fruits-veggies all together.

selene,

 

hahaha yes honey, 100lbs of muscle weights the same as 100lbs of fat, but with 100lbs of muscle you could probably fill 500 mugs. With 100lbs of fat, you could probably fill 700.

 

See the difference? You might look thinner than before, but if you have reduced the amount of fat and enhanced your muscles you will still weight the same. See what I mean?

It is good to have a lot of muscle mass. Muscle burns more fat than the fat itself and it keeps your body going on and on.

Hope this helps.

I have studies as a dietician yes! But it was only a 1 year course, 4 years ago! So I might get some things wrong :) But I'm just trying to help!

mv3,

 

all of those who know how to wait usually get what they want! hahaha

 

You control your diet pretty well. I do not think you need any professional help (not that I offer professional help).

 

xxxx

toni

Original Post by ibez:

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.

You're supposed to go down a pants size with about every ten pounds you lose, and since 16 to 14 would be considered one pants size, that should be around 10 pounds of loss.

Whoa - I didn't realize how old that post was.  Sorry for backtracking guys.

hahahaha no worries!!!

Nutrition Report A- 

6/13-6/19/08

Fat - 19.4% (212 grams)
Protein - 35.2% (870 grams)
Carbohydrates - 45.4% (1,122 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Calorie Intake - 1,387 cals
Daily Sodium Intake - 2,557 mg
Daily Sugar Intake - 74 grams
Daily Cholesterol Intake - 159 mg
Daily Saturated Fat Intake - 7 grams
Daily Fiber Intake - 26 grams

Sugar is from fruits.  I've been pushing the protein this week but will be trying for 30-30-40 next week.  Just can't control those carbs enough.

I usually do this myself anyways, so I will join you on this.  I typically have goals set everyday to get everything I need.  My "average" per day is determined by every week, divided by how many days I counted Calories (this week was 7! good for me!).

Average Goals are as follows (percentages drive me nuts so that's why I have "actual" numbers):

Calories: 1300 - 1500
Fat Intake: 30 - 40 g
Protein: 75 - 100 g
Carbohydrates: 150 - 200
Alcohol: 0
Other: 0

Sodium: 2000 - 2400 mg
Sugar:  30 - 60 g
Cholesterol: 150 - 200 mg
Saturated Fat: 5 - 15 g
Fiber: 20 - 35 g


Here's my nutrition report:

EDIT: Oops, I need it June 13 - 19, not June 14 - 20.

Nutrition Report

  Fat - 23.9% (289 grams) 41.28 per day/must lower
Protein - 20.5% (558 grams) 79.7 g per day/good number
Carbohydrates - 55.6% (1,512 grams)  216 g/must lower
Alcohol - 0.0%
Other - 0.0%

Daily Calorie Intake - 1,535 cals  Must lower by 35 cal
Daily Sodium Intake - 2,587 mg  Must lower by 187 mg
Daily Sugar Intake - 81 grams  Must lower by 21 g sugar
Daily Cholesterol Intake - 278 mg Must lower by 78 or more
Daily Saturated Fat Intake - 12 grams  Good number
Daily Fiber Intake - 21 grams  Good number, improve.



EDIT #2:  I just wanted to bring up that one day during that week I had decided to eat pizza immediately following a 10-hour-restaurant-shift, bringing that day's report to a B- and 2100, while my deficit was at about 700.  Without "Pizza Night", my averages on... everything... are pretty much right on target.  I'll do the math and leave a 3rd EDIT later.

EDIT #3, the breakdown minus the day I had pizza.

Daily fat 203 g (33.8 per day)
Daily Protein 463 g (77.2/day)
Daily Carbs 1272 g (212/day - must decrease)

Daily Calorie Intake:  1437 (perfect)
Daily Sodium Intake:  2350 (perfect)
Daily Sugar Intake:  86 g (must decrease!)
Daily Cholesterol Intake:  168 g (perfect)
Daily Saturated Fat Intake:  10 g (perfect)
Daily Fiber Intake:  23 g (good, but must improve)

Is mine okay?

Leopardrayne,

 

I don't think you need any help with your report! You seem to know pretty well what to eat! I really recommend to lower down your daily salt intake. I don't think people are conscious enough of the consequences of eating too much salt!!!

 

 

Hmm..

I've had a busy week and didn't get around to logging most days.. So instead I'll post last month's report.

 

Grade: A-

Fat - 25.1% (1,210 grams)
Protein - 34.0% (3,695 grams)
Carbohydrates - 40.9% (4,435 grams)
Alcohol - 0.0%
Other - 0.0%

Daily Calorie Intake - 1,588 cals
Daily Sodium Intake - 2,614 mg
Daily Sugar Intake - 70 grams
Daily Cholesterol Intake - 263 mg
Daily Saturated Fat Intake - 14 grams
Daily Fiber Intake - 18 grams

 

Well, this is an incomplete report for sure.. I never end up logging my last 1 or 2 meals of the day because the log is there for me just to make sure I get things right on a daily basis, once I know what I need to eat for the last meal I don't bother to go back and log it.. So actual intake is around 1900 calories, fat is a bit higher and carbs a bit lower due to using proper timing for carbs/fats.. Sugar is probably not much higher.. since most of my sugar comes in the morning.. I add a few things for fiber that I don't bother to log.. so realistically it's ~8 grams higher (I have a lot of trouble with fiber because my diet is low carb as you can see).

When sodium is high, the culprit is almost always turkey. Well, not too much I can do about that.. balancing high protein, cheap, and low sodium can't always be perfect. At least I get lots of water, I guess.

Sugar comes from normal foods.. the only fruits I have are blueberries so the rest is from all the veggies I have, as well as my daily serving of oatmeal..

Well, that's my overly-long nutrition report post.. Good luck everyone else with your goals!