Help

catherinegirl

I made a cup of fruit yogurt with 2 spoons of granola, 2 sps mangos; 2spds blueberry and raspberry Greek yogurt and my carbs were too much! Someone please am I eating to much sugar for breakfast. Thanks

LivingtheLeanDream

Forget the amount of sugar, the main thing is you stay within your calorie allowance consistently which is what leads to weight loss. i.e Calories in < Calories out.

Fuzzipeg

Its easy for sugar to get away from you with granola varieties of cereal. The down side of fruit is it comes with integral sugar the upside as a whole fruit it comes with fibre which is essential and slows the release/uptake of the sugar as against drinking a similar volume of juice. (some offset the fibre content against carbs/sugar,) I see this is your first post. How will your sugar number place you at the end of a day? You may find your natural choices will level out later.

You could try having a plain/natural yoghurt with your fruit, it is possible the manufacturers add more sugar than is necessary. The natural yoghurt will have sugar, lactose but over all sugar will be at a lower level than in a flavoured one.

Welcome to the world of discovering the calorie content of foods often taken for granted. By the way, it is more accurate to use a scale rather than spoons. Remember the days when you sank a teaspoon into a pot of peanut butter and it was heaped so very high, friendly giggle. Its the same with cups, flour is probably fine if you are accurate on the level. Sugar could be a different story, icing sugar being more dense you would get more into the same volume were it demerara or granulated it could be different. Similarly a cup of chopped veg can depend on how finely its chopped, if you get my drift. Just trying to be helpful. Food calorie calculating can be a mine field. Our measuring jug does give different lines for different commodities but I prefer my digital scales.

May I suggest, it may be helpful to eat normally for a couple of days logging evreything and see how your regular foods mount up or not, then make your decisions from there. All the very best.

eta, an extra thought, some choose to live with the sugar as long as it comes in your calorie allowance but when you consider the calories could be better spent on nutrition keeping the number not far above the suggested level will be a real benefit. All the very best

jgnatca

Yogurt has carbs.
Fruit has carbs.
Granola has carbs.

Of course this breakfast is carb heavy.

Also concerning you are not weighing anything. Your whole breakfast may have been a hundred calories or more than you logged.

Try replacing the granola with a hard boiled egg.

TavistockToad

catherinegirl wrote: »

I made a cup of fruit yogurt with 2 spoons of granola, 2 sps mangos; 2spds blueberry and raspberry Greek yogurt and my carbs were too much! Someone please am I eating to much sugar for breakfast. Thanks

weigh your food in grams not cups and spoons.

sounds too carb-tastic for me, but unless you have a medical reason to watch your carbs, you can eat as many as you like to lose weight as long as you're in a calorie deficit.

orangecoffee1

I agree with all the insights on here so far
1- switch to plain Greek yogurt at least 2% fat. You need the fat to process the protein. Make sure it’s real strained Greek yogurt like Fage, not regular yogurt with gelatin added to thicken it. Protein should be at least 20 g/serving.
2- DO weigh your fruits and use fresh fruits when possible. If you use canned, do not use ones packed in “heavy syrup”, but beware the “Light” fruits often have artificial sweeteners
3- maybe sub a cereal like Grape Nuts or real nuts like almonds for the granola. Granola pretty much has to have sugar to make it clump together.

Finally- Live and learn. Look for progress, not perfection. There is a STEEP learning curve to food tracking and planning.
Stick with it.

quiksylver296

orangecoffee1 wrote: »

I agree with all the insights on here so far
1- switch to plain Greek yogurt at least 2% fat. You need the fat to process the protein. Make sure it’s real strained Greek yogurt like Fage, not regular yogurt with gelatin added to thicken it. Protein should be at least 20 g/serving.
2- DO weigh your fruits and use fresh fruits when possible. If you use canned, do not use ones packed in “heavy syrup”, but beware the “Light” fruits often have artificial sweeteners
3- maybe sub a cereal like Grape Nuts or real nuts like almonds for the granola. Granola pretty much has to have sugar to make it clump together.

Finally- Live and learn. Look for progress, not perfection. There is a STEEP learning curve to food tracking and planning.
Stick with it.

Could you share the reasoning behind this information. @orangecoffee1?

TavistockToad

orangecoffee1 wrote: »

You need the fat to process the protein.

please can you explain what you mean by this?

kommodevaran

Too much, too much - what are your total limits of carbs/sugar for the day/meal, and why?
If you want to eat less sugar, eat less sugary foods, like fruit and fruit yogurt and granola
If you want to track, do it properly, use a food scale.

orangecoffee1

https://cookinglight.com/eating-smart/nutrition-101/low-fat-milk-vs-whole-milk

TavistockToad

orangecoffee1 wrote: »

https://cookinglight.com/eating-smart/nutrition-101/low-fat-milk-vs-whole-milk

that link doesn't work?

DoubleUbea

For some reason it was a malformed link.

https://cookinglight.com/eating-smart/nutrition-101/low-fat-milk-vs-whole-milk

kommodevaran

DoubleUbea wrote: »

For some reason it was a malformed link.

https://cookinglight.com/eating-smart/nutrition-101/low-fat-milk-vs-whole-milk

All the little doodads, no extra doodads, and in the right order, and in the right amount. A bit like dieting
https://www.cookinglight.com/eating-smart/nutrition-101/low-fat-milk-vs-whole-milk

AnnPT77

orangecoffee1 wrote: »

https://cookinglight.com/eating-smart/nutrition-101/low-fat-milk-vs-whole-milk

Which doesn't say you need the fats to process the protein, as you claimed in your post. You need fats (from somewhere, not necessarily the milk) to process fat-soluble vitamins.

I mean, there's probably some "no dietary fat" extreme where your body can't do much of anything, given how important fats are for cellular health, but in a remotely normal diet, you don't need fats to process protein AFAIK.

I agree with you that real Greek yogurt is higher in protein, and that some yogurts label themselves as being Greek, but are thickened with gelatin (or other thickeners) rather than by straining, so that the net nutrition per cup is lower.

AnnPT77

catherinegirl wrote: »

I made a cup of fruit yogurt with 2 spoons of granola, 2 sps mangos; 2spds blueberry and raspberry Greek yogurt and my carbs were too much! Someone please am I eating to much sugar for breakfast. Thanks

Learning how to eat satisfyingly and nutritiously on reduced calories is a learning process. Congratulations, you've started!

You don't have to hit your macros exactly every day, though it's good to get near your protein and fat goals (as a minimum). This may not happen day 1, but that's OK. As long as your calorie level is right, your weight loss won't suffer from it. As long as it's temporary, the discrepancies won't matter for a while for health, either, during the time you're still figuring things out. And if the differences are minor, they're unlikely to matter at all, ever.

Here's something I recommend to new aspiring weight losers: Use your food diary as a tool to gradually remodel what you're eating, to better achieve your goals.

What is mean is that you should review your food diary every day or two at first. Look for foods that had relatively many calories, but "cost" too many calories for the amount of nutrition, fullness, or tastiness they gave you. Try to think of other foods you enjoy that you could substitute that would better help you meet nutritional goals, and feel full and happy. If you have trouble with this step, you can post in the Food area of the forums for help on specific things (Example: "My lunch sandwich with turkey, cheese and mayo has a lot of calories and carbs, but I'm ending my day short on protein. Does anyone have suggestions of portable easy-to-prep lunches that are higher than 15g protein for the same 353 calories?" (or whatever)).

When you have a better idea, reduce or eliminate the "calorie costly" food, and substitute the new option you're trying.

If you keep up with this review/revise process, you'll be surprised how quickly you can work your way to a personally tailored way of eating that's satisfying and helps you lose weight happily.

More details here: http://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm

Panini911

Curious what is wrong with this breakfast, beyond the need to ensure to weigh everything to ensure it fits in calorie goal for that meal?

I've used plain 4% greek yogurt + protein cereal as a snack on days I had lots of wiggle room at the end. weighed to ensure I was logging properly. I don't track carbs but always remain under on carbs even with meals such as this and steel cut oats...and my sugar is on target (most days) as well.

kommodevaran

Panini911 wrote: »

Curious what is wrong with this breakfast, beyond the need to ensure to weigh everything to ensure it fits in calorie goal for that meal?

I've used plain 4% greek yogurt + protein cereal as a snack on days I had lots of wiggle room at the end. weighed to ensure I was logging properly. I don't track carbs but always remain under on carbs even with meals such as this and steel cut oats...and my sugar is on target (most days) as well.

It could be that the OP is "over" in percent after breakfast.

Panini911

I guess that's personal preference. my breakfast is the most "carby" meal. so yeah the macros on that one meal will be "terrible" but at the end of the day they even out.

OP what is your overall DAY like? or even WEEK. try not to stress over a single meal. Though I agree with maybe using plain yogurt if you are adding stuff to it anyway AND to weighing each item.

TavistockToad

Panini911 wrote: »

Curious what is wrong with this breakfast, beyond the need to ensure to weigh everything to ensure it fits in calorie goal for that meal?

I've used plain 4% greek yogurt + protein cereal as a snack on days I had lots of wiggle room at the end. weighed to ensure I was logging properly. I don't track carbs but always remain under on carbs even with meals such as this and steel cut oats...and my sugar is on target (most days) as well.

Nothing if it works for OP