Food diary review - fats and general nutrition

gracieabem

Hi,

I would greatly appreciate it if people could take a look at my food diary and review it. Any thoughts and suggestions welcome.

I'd especially like feedback on my fat content - I seem to be going over a far bit (it goes back into green usually, when I add exercise calories). Are my fat eating habits potentially detrimental to my health? I don't think they have caused any concern for me weight loss wise.

Just in general, could I improve anything else nutritionally?

I'm going through a very, very busy time with uni and full time work, so I've upped to a more experimental maintenance type number and I've cut back my exercise a little... I usually run 4 -5 days a week, now it's 3 - 4 days plus walking the dogs, which I haven't been recording lately. I just figure that I need a bit of life balance at the moment, because if I get too anxious or run down, the consequence may not be so great.

I have a job where I am standing constantly and walking around a lot.

Stats

Height - 5'7 (170cm)
Starting weight - 235lbs (107kg) - a lot was lost pre-mfp, but I love doing it this way!
Current weight - 139lbs (63kg)
Goal weight - 132lbs (60kg)
It's been a while since of checked but I think my BF% was between 23% - 24%

I'm not 100% sure if I really care about the last few pounds. I may never lower my calories again, it depends on a lot of factors. I know I have more energy at the moment. I'm just going to go by how I feel and try not to jump on the scale all that often and see how we go.

Thank you so much!

gracieabem

Bump, in case it was missed!

Martucha123

IMO you eat healthy,
plenty of veggies, lots of protein and whole foods
I wouldn't really worry about fats
how did you set your macros? Mine is 25% protein, 30% fat, 45% carbs
as long as you hit your protein goal (which should be at least 1,5g/kg of your body weight when you diet, and 2 g/kg if you also do resistance training, strenght training) you can pick whatever you prefer for fat and carbs

gracieabem

Thank you Martucha - my macros are 40% carb, 30% protein and 30% fat.

I have done some resistance training in the past and I will be doing some more again, but not right at this moment.

amnsetie

Actually I love your diary
What a nice balance of healthy food

you have all the food groups, mostly fresh

you are eating a good amount.

what is the fatty food you mention?
salmon?
olive oil to lightly fry your frittata?
oil in your bread?

nah you're doing well

love the vegemite for breakfast - great start to the day

Martucha123

I would say up your fats to 35% and don't worry about it
One day you will be over on carbs, the other on fat, but that really doesn't matter.

It does seem to matter when you are eating above maintenance to gain weight, but as long as you eat under, your body will use it for fuel

ITS_MY_CHOICE

Don't stress about the fat mate. Its all the good stuff from the nuts and oily fish.

You are doing great! Keep doing what you are doing.



I vegemite

Effpcos

The fats you're eating are healthy ones, nuts, olive oil etc. I wouldn't worry. It's not like you're going over on bacon and crackling!

gracieabem

Ok, thanks everyone. The general consensus is that the fat situation is fine. Awesome! Because I love eating this way. So much good food.

I also thought I'd point out that if you go back through my diary, the meals are all over the place. I only recently added morning and afternoon tea. I used to just have three meals and snacks - but it seemed like I was eating the whole lot after dinner so I changed it lol.

I love vegemite too!