Please take a look at my diary

a2902c
a2902c Posts: 96
in Food and Nutrition
Hi. Can you please take a look at my diary? I was wondering if the MFP set standards for sodium, sugar, carbs, etc. are ok or if they are a bit high. I heard that you shouldn't have more than 2300mg of sodium a day, but mine is set to 2500mg.

Also, I just started over the week or so, so if you have any tips on my eating, please feel free to let me know.

FYI: 5'3", 200lbs.

Replies

  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    For a person with no specific medical requirements (like high BP or diabetes) the defaults for sodium and sugar are fine. If you have a specific condition you should talk to your doctor about adjusting the settings to be customized for you.

    The macronutrients like carbs and protein are debatable- probably the carbs are a bit high and protein a bit low, but the defaults are sufficient to prevent deficiencies.
  • SummerLovesPhil
    SummerLovesPhil Posts: 242 Member
    Looks like you're doing great! You're a little low on calories, except for the day you went to Boston's. Eat a good breakfast and that should make up the difference.
  • katy84o
    katy84o Posts: 744 Member
    Just so you know since you are new, many people on here will tell you that 1200 calories is to low. You should maybe search in the forums for eating for your BMR or TDEE things like that. I am still very new to those ideas so I can't explain anything but it may be useful since you are new. Also, you can friend me if you'd like i'm 5'2" and my starting weight was 200, I am now down to 193. When I first started and the following 3 months I was only eating 1200 + my exercise calories and I would lose a pound then gain it back week after week. Then I upped my calories to my bmr calculations and that's when the 7lbs started coming off.
  • mem50
    mem50 Posts: 1,384 Member
    I'm thinking like Summer....Do breakfast more often and try to stay clear of the fast food places. A yogurt with fruit is always good. I do smoothies for breakfast so I can get them down quick.

    As for the sodium...keep it as low as you can. I think MFP is ok on their levels. I have had no trouble with it.
  • reneealyse
    reneealyse Posts: 100
    Honest opinion:

    You need to eat breakfast every day, if you can't stomach food in the morning start having protein shakes, eating breakfast will stop you craving the wrong foods later in the day.

    You need to drink water, you haven't logged any water on any of the days. You should be aiming for 8 glasses a day, if you can't do that start off small and work your way up. If you don't like water buy the flavoured stuff or squeeze some lemon juice into it.

    Your calorie intake is really high some days but it doesn't look like you are actually eating a lot. You could choose lower calorie foods that are better for you, higher in protein to give you more energy and sustain you for longer, and you could eat more often and still have a lower daily calorie total. Take a look at my diary if you need some ideas.

    You seem to get take out a lot. Is there a reason you buy pre-made salads instead of making your own? If you make your own at home you can control what goes into it so you will have a much lower sodium intake.

    The amounts set on MFP are good. 1200cals will seem like a bit of a shock to the system at first as it is the lowest recommended calorie intake for a female - anything lower and it's considered unhealthy and your body will go into starvation mode and hold on to the fat. If you find yourself being hungry on only 1200 a day, or you find it hard to restrict yourself that much, or you want to incorporate a treat or some tak-out into your diet - you should get some exercise into your day - any kind of exercise - that will give you some more calories you can eat in your diet.

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