Hi all,

I am curious to see how my diet compares with some of yours. Do you know that little report that says "where are my calories coming from?" It gives you ratios on your fat, carb, and protein intake. From my highly scientific study (ok not really), i believe my average %s go something like this:

Carbs: 60%
Protein: 20%
Fat: 20%

How does that stack up with your %s? Also, where is your calorie target for the day? Usually, mine is between 1200-1300, depending on activity level. Sometimes, I am wondering if this is too few. Any thoughts/experiences to share?

I put a today's food in just to compare a Saturday to the weekdays.

Calories 1828
Fat: 31%
Sat: 8%
Carbs: 52%
Fiber: 31 g.
Protein: 17%
Alcohol: 0%

http://www.fitday.com/WebFit/PublicJournals.html?Owner=goingskiing

PS I always have this awful urge to put on fitday that I've had 3 hours of vigarous sexual activity... just to freak anyone looking at my public journal. (It would be a serious exageration on my part. )

This message has been edited. Last edited by: GoingSkiing,

That's the only cereal I eat. Well, a combo of Go Lean and Heart to Heart, plus some cranberries. *sigh* I also usually have either a basic granola bar, piece of whole wheat toast, or a home made bar once a day as my afternoon snack.

I think I need some more grains with my dinner. We've been having a lot of potatoes lately -- because their easy and I don't have to fight the fam to eat 'em. But I've gotta sneak some in there some how.

quote:

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Originally posted by grrlscout:
I obviously need to do some major retooling of my meals. And yes -- more fiber. I'm terrible about eating my veggies in the winter, and have been lazy about making my oats.

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One quick suggestion.......try switching to Kashi Go Lean cereal. It has a lot more fiber and is basically something you're doing already.

Mel

I obviously need to do some major retooling of my meals. And yes -- more fiber. I'm terrible about eating my veggies in the winter, and have been lazy about making my oats.

quote:

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Originally posted by grrlscout:
Does anyone find it weird that 63 grams of fat equals 45%, while 59 grams of protein equals only 19%? Is my math screwed up?

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Gram of fat is 9 cals. Gram of protein is 4 cals.

The percentage is the percentage of calories, not grams. Hopes this makes sense!

PS (You need some fiber, Grrl?)

Yikes! My week so far breaks down like this:

Total: 1296
Fat: 63 564 45%
Sat: 23 206 16%
Poly: 7 64 5%
Mono: 26 235 19%
Carbs: 115 408 32%
Fiber: 13 0 0%
Protein: 59 235 19%
Alcohol: 8 59 5%

Wel I saw 45% from fat, my eyes nearly popped outta my head. But then I realized I was trying to get "good fats" in ... so I've been eating a decent amount of avocados, olive oil, and peanut butter.

However, at 16% ... I'm not too far from the high end of saturdated fat (20%). So really need to be careful for the rest of the week!

I also need to work some more protein in I think. I'd better bust open some more tuna.

WAIT A MINUTE

Does anyone find it weird that 63 grams of fat equals 45%, while 59 grams of protein equals only 19%? Is my math screwed up?

For what it's worth, Kara, those are the percentages the dietitian gave dh for his diabetes control - so they seem pretty good.

Mel

My numbers are similar. I am between 1300-1400 caloreis per day with 60% carbs, 20-30 protein and 10-20 fat.
I find that the ratios vary from day to day.

A "perfect" weight loss weekday looks like:

1521 cals
18% fat
3% saturated fat
55% carb
27% protein (it doesn't look like I eat a lot of protein, but the milk adds up)
52 g. fiber

Total 20 points (Weight Watcher speak...)
8+ servings fruit and vegs
2 serv. dairy

8am - 3 pts. (half of breakfast) ¼ c. dry oatmeal, ½ c. skim milk, 1 c. frozen berries - put all in microwave for 4 mins.,½ t. sugar

11:30am - 2 pts. - (other half of breakfast) ¼ c. dry oatmeal, ½ c. skim milk, in microwave for 2 mins.,½ t. sugar

1pm - 4 pts. Garden Burger or ½ c. beans, 2 slices 100% Whole Wheat bread, 1 tomato, some lettuce, fat free mayo, mustard, catsup, etc. 1 Persimmon.

2pm - 1 pt. tea or coffee with ½ c. skim milk

3:30pm - 2 pts apple with ½ T. peanut butter

5pm - 1 pt. - ½ miso soup package with ½ c. frozen mixed vegs and 1½ cup of frozen spinach or greens (or 1½ c. fresh vegs) and 1½ c. water

6:30pm - 6 pts - 2 oz chicken or beef teriyaki, .25 t. canola oil, ½ c. cooked brown rice, LOTS of free cooked vegs (1 c. brocolli, 1/2 c. carrots).

After dinner - 1 pt. - tea w/ ½ c. skim milk

* * * * * * * * * *

I've always lost weight eating 1500-1700 cals most days as long as a LOT of those cals come from fruit and veg and whole grains. (I'm also 5'2" - 5'3" [depends on who is doing the measuring])

We eat dessert twice on the weekend in our family... and we also eat out in a restaurant once on the weekend (I usually have a garden burger or a chicken breast sand or a salad... with cheese...) Fat cals go up to 25-30% on the weekends (and servings of fruit and vegs go down ). The saturated fat % also goes up to about 10-15% on weekends. (I try and be REALLY careful about sat fat during the week and relax a little in a restaurant. Cholesterol issues in the past.)

Points go up to 30-35 a day on the weekends.

PS - clicking on the Fitday "Am I meeting my nutrients for the day" - I meet or exceed the RDA for everything except Vit D (98%) and zinc (88%) and I just can't bring myself to eat oysters every day to get the zinc up there.

PSS - I'm almost never hungry eating like this. If I do get hungry, I eat 3-5 c. air popped popcorn.

This message has been edited. Last edited by: GoingSkiing,

Kara
My numbers look similar to yours:
55% carbs
25% protein
20% fats (and I strive to not get over 10% from sat. fats).

When I was losing I was eating 1200 - 1300 calories/day but now at maintainance, I'm up to 1500/day. (I'm 5'3).