Critique my food diary?...And. Book recommendations?

leahszrk

I understand everyone has different opinions about eating techniques, but if you were to critique my eating habits so far this week, what would you suggest.
Anything to add?
Subtract?

***Also:
Some newbie nutrition 101 books you would suggest? I love learning everything/multiple techniques and "plans".

Things about me to consider:
*I am starting a daily 30 minute treadmill routine today.
*My ideal weight is 160ish...I am now 216 (lost almost 8 pounds this week!)
*I want some long-termed, keep-it-off food advice.
*My future self would be squatting allllldaylong! (It's about time hips and booties get love!) but first I have to heal my core from back-to-back babies!
*I like to make my own food and won't do premade drinks/meals, etc with the exception of protein powders

Thank you in advance! I don't have a mentor around here yet!

lishie_rebooted

You need to eat closer to your goal.

Use the USDA food entries in the database, those are more accurate.
http://ndb.nal.usda.gov/ndb/search/list

jasonmh630

At least it seems like you're logging everything... My advice, though, would be to WEIGH everything solid (including salsa's and condiments) in GRAMS. Weighing in ounces can be inaccurate alot of the time. Weighing in grams will get you a pretty solidly accurate food log. The only thing you should weigh in ounces and/or cups is liquids (like I said, this does not include things like condiments or peanut butter, etc...)

emdeesea

The first thing I have noticed is that you're apparently not using a food scale. You need to be weighing any food that you can. You'd be surprised at the entries listed for an apple. One small apple listed as something like 50 calories when in reality your apple weighed 130 grams and is more like 120 calories. (That's not what they are - I'm just pulling numbers out of the air for example)

But you get the idea. Get a food scale. Weigh food. It makes an enormous difference.

Evotchka

I'd definitely make sure you eat at least 1200 cals a day. Just have a handful of almonds with blueberries and an apple, there ya got 200 more healthy calories But I am so not an expert btw.

Also, I can recommend anything that Jillian Michaels has written!!

BernadetteChurch

Try to get closer to your calorie goal. The aim is to meet it every day, not be as far under it as you can.

Also, as others have said, for more accuracy it's best to weigh all solid foods with a digital food scale.

Other than that, you have the right idea with the types of food you're eating. Think of it as a lifestyle change rather than a diet, and you'll be fine. Make rooms for treats too, as depriving yourself completely can end up being a bad thing in the end.

jasonmh630

emdeesea wrote: »

The first thing I have noticed is that you're apparently not using a food scale. You need to be weighing any food that you can. You'd be surprised at the entries listed for an apple. One small apple listed as something like 50 calories when in reality your apple weighed 130 grams and is more like 120 calories. (That's not what they are - I'm just pulling numbers out of the air for example)

But you get the idea. Get a food scale. Weigh food. It makes an enormous difference.

Exactly... The use of a *digital* food scale was one of my biggest wake up calls. What I thought was 2 tbsp of PB was actually closer to 4. After that, I was convinced that you can't accurately log food without a food scale.

leahszrk

Thanks guys! I knew I had more to learn!
-Food scale shopping on Amazon.
-Going to eat an extra snack after dinner.

rayneface

The fact that you are eating minimally processed food (you cook for yourself and it looks super yummy too!) is a huge advantage. Loading up on the veg will give you more bang for your calorie buck any day.
I agree weighing your food instead of using measuring spoons/cups will ensure better accuracy but if you are just starting out and don't want to get crazy obsessed with things right off the bat I would say that you are doing great as is - small steps, small changes they all lead to big things in the end. We don't need to jump to move forward in a positive way.

Salad Samurai is a beautiful book that has some great ideas for fancying up a sometimes boring meal (salad) I just got it and am very impressed with what I have tried so far.

Evotchka

Also congrats on the 8 lbs lost! That's awesome!

sherambler

I don't find nutrition-specific books as motivating or helpful as weight loss memoirs--even when they deal with issues that I don't necessarily connect to on the surface (weight loss surgery or being 600lbs), they provide me with an "I can do this too" attitude.

• Half-Assed by Jeanette Fulda
• Moose by Stephanie Klein
• 703 by Nancy Makin
• Stranger Here by Jen Larsen

Just to name a few...others can be hit or miss, but I feel like I always learn something from anyone else's journey.

Francl27

- eat back at least half your exercise calories
- try to eat as close to your goal as possible... Sounds counter productive but it helps prevent binging because you're too deprived
- weigh everything and use gram entries... not volume unless it's liquids
- for grains and beans, weigh dry when possible, a lot of the cooked entries are totally wrong (even MFPs)

_lyndseybrooke_

Tuesday - I see 4 oz fish, 4 eggs, a tablespoon of almonds, and a whole lot of vegetables. Nothing wrong with eating a lot of vegetables, but where's the rest of the food? Protein is looking a little low, but if your only exercise is walking I suppose you don't need a whole lot more. Also, 1200 calories is pretty low.

Wednesday - I'm happy to see more variation on this day with fruit and beans. Still didn't eat enough, and protein is still low.

Thursday - Nearly identical to Wednesday, but there's nothing inherently wrong with that. Same comments apply.

Friday - I assume you haven't finished logging for the day yet, but I like what's logged for lunch and I see you've already got more protein in than the previous days. Good stuff.

Overall, I'd say:

1. If your calorie goal is 1400 calories, eat 1400 calories. If you exercise, eat those calories back on top of the 1400. Eating 1200 calories per day is unnecessary. It's too low for most people, you included.
2. If you like the foods that you're eating, that's fine. However, just know that you don't have to gorge on vegetables all day in order to lose weight. You can eat other foods that you might not consider "healthy" and still lose. It's calories in vs. calories out. Eating "clean" is not necessary.
3. You also don't need to be on a special "plan" or read a diet book to lose weight. Like I said, calories in vs. calories out. Don't make it more complicated than it is.
4. I like that you're planning on doing more strength-driven exercises after you've healed from childbirth. Once you start strength training, up that protein intake.

I would considering buying a food scale and weighing out your portions. For example, what is 1 tablespoon or 1/4 cup of almonds? Not accurate is what it is. You'll be surprised to find out that you're probably eating more than you think because you're relying on measuring cups. Weigh your solids, measure your liquids.

Also, know that most of the 8 lbs you lost this week is water weight. Don't expect your weight loss to continue at this rate. Aim for 1-2 lb loss per week. Once you get within 20 lbs of your goal, aim for 1 lb per week. Once you get within 10 lbs of your goal, aim for .5 lb per week. I'm just saying, don't get discouraged when your weight loss slows down drastically. It doesn't mean you're doing anything wrong. It just means your body shed the water you were retaining.

Good luck!

leahszrk

Wow.
I can't thank you enough for all of your facts and suggestions!
Feel free to stalk my entries and chime in with suggestions any time you would like!

Thank you! Thank you! Thank you!

RodaRose

This book is helpful: Nutrition For Dummies

paj315

I would echo a lot of the other that said use a food scale and weigh everything in grams even stuff such as ceral (there's always a weight in grams along with the serving size on all packaged foods).

Also don't wait until you lose weigh to start squatting (or any weight lifting) do it now. It will help to preserve your lean body mass as you lose.

Don't undereat. Eat at MINIMUM your BMR.

Eat now in a way that you can maintain for the erst of your life. If you do some crazy low calorie goal and/or exercise and insane amount, chances are you won't stick to it over the long run.

As for books there are tons and tons out there that offer lots of different advice and a good portion of it is crap. Losing weight is simply calories in vs calories out. THere are many different ways to achieve that formula but the concept is pretty basic.

kim_m_kk

clean eating might not be necessary but it is better for you. I can lose weight eating junk but I won't get healthy.

_lyndseybrooke_

kim_m_kk wrote: »

clean eating might not be necessary but it is better for you. I can lose weight eating junk but I won't get healthy.

I eat "junk" and I'm healthy. Weird.

Food is food. Everything in moderation.

mumblemagic

kim_m_kk wrote: »

clean eating might not be necessary but it is better for you. I can lose weight eating junk but I won't get healthy.

I agree that eating 'healthily' is best, but there is a lot of disagreement over what that means, even in the scientific community. Consensus is plenty of veg, plenty of protein, limit your added sugar (and some say limit total sugar including natural sugar), limit your salt, and finally have a little treat every day to keep you motivated. Many sources say you need a minimum amount of fat as well although the good fat / bad fat / ugly fat thing is up for debate. Cutting out a whole food group is generally frowned upon unless you have a specific medical condition. Be careful of food additives as some are not very good for you

To keep it simple: make sure you hit your macro and micronutrient goals each day, don't cut out everything you love, eat food you like.

Liftng4Lis

You don't need a book, you need to eat what you like, in moderation. Additionally, I try to make room in my log daily for a treat, this way I never feel restricted.

paj315

kim_m_kk wrote: »

clean eating might not be necessary but it is better for you. I can lose weight eating junk but I won't get healthy.

Nah all things in moderation. I'm pretty dang healthy and I eat sugar Every. Single. Day. My labs and BP etc are in excellents ranges. If "clean" eating is what you prefer then eat that way but it's not necessary for weight loss.

Another thing that I didn't mention before was to plan your meals the day before. It's easier to stick to a plan if you prelog what you're gonna eat.

Francl27

kim_m_kk wrote: »

clean eating might not be necessary but it is better for you. I can lose weight eating junk but I won't get healthy.

There's no such thing as clean eating.

But I gotta love those comments from people eating tortilla chips, hot dogs, lemonade drink mix and ranch dressing (not that I personally find anything wrong with those things, but just saying).

melimomTARDIS

leahszrk wrote: »

I understand everyone has different opinions about eating techniques, but if you were to critique my eating habits so far this week, what would you suggest.
Anything to add?
Subtract?

***Also:
Some newbie nutrition 101 books you would suggest? I love learning everything/multiple techniques and "plans".

Things about me to consider:
*I am starting a daily 30 minute treadmill routine today.
*My ideal weight is 160ish...I am now 216 (lost almost 8 pounds this week!)
*I want some long-termed, keep-it-off food advice.
*My future self would be squatting allllldaylong! (It's about time hips and booties get love!) but first I have to heal my core from back-to-back babies!
*I like to make my own food and won't do premade drinks/meals, etc with the exception of protein powders

Thank you in advance! I don't have a mentor around here yet!

I think myplate.gov is a good place to start, and the readers digest food and nutrition book is a good read (i got mine from the thrift store)

I personally eat a variety of foods that fit my calorie goals, and sometimes I eat food that doesnt fit my goals and I eat it anyway (not that often, mind you)

maintaining a 60lb weight loss here.

melimomTARDIS

Added- Your food is quite fancy sounding. Jealous over here.

leahszrk

Thanks again for the additional input!!!

RodaRose wrote: »

This book is helpful: Nutrition For Dummies

This made me laugh. After a second of "Hey wait a minute!". Ha! It is sadly true however... I eat a lot of healthy foods but I'm still fat from babies and a dummy about nutrition.

paj315 wrote: »

I would echo a lot of the other that said use a food scale and weigh everything in grams even stuff such as ceral (there's always a weight in grams along with the serving size on all packaged foods).

Also don't wait until you lose weigh to start squatting (or any weight lifting) do it now. It will help to preserve your lean body mass as you lose.

Don't undereat. Eat at MINIMUM your BMR.

Eat now in a way that you can maintain for the erst of your life. If you do some crazy low calorie goal and/or exercise and insane amount, chances are you won't stick to it over the long run.

I love all of this! All of it! Especially the squatting/lifting!!!

mumblemagic wrote: »

kim_m_kk wrote: »

clean eating might not be necessary but it is better for you. I can lose weight eating junk but I won't get healthy.

I agree that eating 'healthily' is best, but there is a lot of disagreement over what that means, even in the scientific community. Consensus is plenty of veg, plenty of protein, limit your added sugar (and some say limit total sugar including natural sugar), limit your salt, and finally have a little treat every day to keep you motivated. Many sources say you need a minimum amount of fat as well although the good fat / bad fat / ugly fat thing is up for debate. Cutting out a whole food group is generally frowned upon unless you have a specific medical condition. Be careful of food additives as some are not very good for you

To keep it simple: make sure you hit your macro and micronutrient goals each day, don't cut out everything you love, eat food you like.

As soon as I drop some of this....flab...I will allow an indulgence here and there, especially if I'm weight training when I maintain.
I'm just crack in' the whip to get all of this off of me! I've been complaining about it forever and I just kind of snapped this week and am all in it!


And.
These diet/food labels make my head hurt. No offense to anyone!


Thanks again everyone!

samsar2014

HI this was help full for me as well, ie weigh in everything. So thanks you. Question though using the apple as an example how do you know how much 1g of apple is worth in calories

dogetta

samsar2014 wrote: »

HI this was help full for me as well, ie weigh in everything. So thanks you. Question though using the apple as an example how do you know how much 1g of apple is worth in calories

carbs and protein are 4 calories per gram. so if the wt is 5gm it would be 20 calories. fat is 9 cals a gram so 5gm would be 45 calories.