Never going to get this food thing down (suggestions?)

kenzie0884
kenzie0884 Posts: 66 Member
in Food and Nutrition
I'm sure I will eventually, but it seems like I am messing up something each day. It's all a learning process that is for sure. I was paying attention to the sugar, protein, carbs, etc... but now I just try to stick to staying under calories and sodium. That being said, would it be terrible to not eat back all of the calories burned? I just seem to have so much food to eat throughout the day today and I just don't see myself fitting in 574 calories with only 117 left in sodium. Friends can view my diary, but since it's not "public" I will list what I have here. Breakfast is done already, but I can change other things if anyone has suggestions.

Breakfast-
spray butter (greasing pan)
1 egg
1 stonyfield fat free blueberry yogurt.

Snack-
Broccoli with light ranch veggie dip

Lunch-
salad (earthbound half spring, half spinach, cheese, cucumber, hormel 50 % less fat real bacon, croutons, thousand island)
1 med purple plum

Snack-
1 slice of brownberry 100% whole wheat sandwich thin
1 tbsp jif natural with a touch of honey peanut butter

Dinner-
Tuna melt (tuna, mayo, 2 slices of sandwich thins, sargento ultra thin provolone)
Another salad (same as lunch)

Snack-
1 cutie



Total calories: 1,226

Replies

  • SirBonerFart
    SirBonerFart Posts: 1,185 Member
    try to find more calorie dense foods like peanut butter
  • pastryari
    pastryari Posts: 8,646 Member
    I'm sure I will eventually, but it seems like I am messing up something each day. It's all a learning process that is for sure. I was paying attention to the sugar, protein, carbs, etc... but now I just try to stick to staying under calories and sodium. That being said, would it be terrible to not eat back all of the calories burned? I just seem to have so much food to eat throughout the day today and I just don't see myself fitting in 574 calories with only 117 left in sodium. Friends can view my diary, but since it's not "public" I will list what I have here. Breakfast is done already, but I can change other things if anyone has suggestions.

    Breakfast-
    spray butter (greasing pan)
    1 egg
    1 stonyfield fat free blueberry yogurt.

    Snack-
    Broccoli with light ranch veggie dip

    Lunch-
    salad (earthbound half spring, half spinach, cheese, cucumber, hormel 50 % less fat real bacon, croutons, thousand island)
    1 med purple plum

    Snack-
    1 slice of brownberry 100% whole wheat sandwich thin
    1 tbsp jif natural with a touch of honey peanut butter

    Dinner-
    Tuna melt (tuna, mayo, 2 slices of sandwich thins, sargento ultra thin provolone)
    Another salad (same as lunch)

    Snack-
    1 cutie



    Total calories: 1,226

    If you're total cals eaten = 1226 and you burned 574, you're netting 652 calories.

    Focus on cals, protein, and fats. Eat back at least half of your exercise cals.
  • lattarulol
    lattarulol Posts: 123 Member
    So many of the things on your list will have high sodium - veggie dip, bacon, thousand island dressing, breads, mayo, cheese. If you are really watching your sodium then you will have to alter some of these things. Make your own dressings to cut out the sugar and sodium (skinnytaste.com has some good ones). Look for low sodium cheeses. Use greek yogurt instead of mayo.

    Unless there is a medical reason you probably don't have to watch your sodium too carefully - just drink more water to compensate.
  • alliemarie77
    alliemarie77 Posts: 378 Member
    I am the same way. Depending on how hungry I am from day to day depends if I eat back my calories or not. Most days I try to eat at least 1200 calories. (I have a hard time getting there sometimes.) A peanut butter sandwich, fresh veggies, or pistachios are my go to for healthy carbs. You can add me if you'd like.
  • leaellenj
    leaellenj Posts: 38
    The bacon, dressing, croutons, and maybe even mayo and cheese or the crackers may contribute quite a bit to your sodium.

    You didn't really say what your total goal is for sodium but unless directed by a doctor because you have high blood pressure or some other medical concern there shouldn't be much of a reason to aim lower than the recommended 2300 mg.

    With the amount that you're eating it is definitely important to eat back your calories. You do not want to be below 1200 net calories otherwise you are starving yourself. Your body needs food, otherwise you will slow down your progress.

    Look for protein packed foods, natural nut butters, chicken/fish, hummus and veggies to boost your calories. You may also consider a protein powder mixed with milk or unsweetened almond milk.
  • conniemaxwell5
    conniemaxwell5 Posts: 943 Member
    Try adding another egg and a banana to your breakfast (adds 150-175 calories), a regular slice of cheese instead of the ultra thin to dinner (adds 70 calories), a piece of fruit with each of your snacks (adds 50-100 calories each). A small amount of nuts (a couple tablespoons) adds 100 calories. You could use regular bread instead of sandwich thins and add more calories as well. If you like avocadoes, you could eat one a day and add some of the calories you need.

    I agree with another poster too, if you're using store bought dressings and dips, they will increase your sodium quickly but unless you have a medical reason, you really don't have to watch the sodium that closely.
  • Lizzy622
    Lizzy622 Posts: 3,705 Member
    add some healthy fat with almonds or pumpkin seeds or brazil nuts.

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