pls comment on food diary

sarahslim100

Would love to have comments on how to improve my nutition, thanks!

miadhail

Mmmm you know how to eat girl! That's like food pron right there. healthy food pron It's good that you hit your protein cap most nights, and there are nights where you are under in your calorie intake but you make up for it the next day or so. So technically you are on the ball, and eating how a sane human should be eating. Way to go!

Edited pron* because I am not sure if I can write its proper spelling without this getting locked.

Jen800

Your diary seems pretty good. I have a few suggestions though:

Eliminate white grains. Use whole grains instead (like wholegrain rice). Maybe try almond milk or 1% milk (check for added sugars though) instead of full fat. Fat isn't bad for you, and it's important in your diet, but you may just want to switch over. No shame in not switching though! I love the creamy taste of milk too

Perhaps lessen carbs and balance macro nutrients a bit better by focusing more on protein instead of carbs. Again, carbs aren't bad, just make sure they come from fruits, veggies, and whole grains.

Try greek yogurt instead of regular yogurt, and make sure your foods don't contain high fructose corn syrup.

Otherwise, it's a very good diary! Excellent job

melaniecheeks

Looks pretty good! My only comment would be to watch the amounts of iron and vitamins that are in the database - the entries there are often incomplete, so I don't feel that the MFP food log is the best place to track those (if it's something that you really need to keep an eye on)

Noflexing

The top post was correct and it looks like your protein intake is pretty low try raising it up a bit. your carbs/fat intake look great though. 50% carbs / 25% protein / 25% fats. if you goal is 1215 calories you should try to shoot for
151 carbs x 4 calories per carb = 607 calories
75 protein x 4 calories per protein = 303 calories
33.5 fat x 9 calories per fat = 303 calories

doesn't have to be spot but should be within those lines. you could play around with those numbers as well to see how you feel through out the day. if you feel like you have to much energy try toning down the carbs a bit and add a little more fat. if you feel to sluggish try toning the protein down and add more carbs.

sarahslim100

Thanks for comments. I have an unopened packet of brown rice. Do need to get into the habit of using.
. Just need to learn how to cook in rice cooker for large crowds. Yeah my iron is often low. I prob should eat red meat twice a wee i guess rather than once a week. Found i drink full cream milk straight but added hot chocolate to light, so sticking with full cream for now. Might look into the vitamins a bit more..i have upped my variety of foods so hopefuly its ok. I was low in some areas last time i checked with the doctor.i usually eat greek. Normalyoghurt just happened to b on super special in single serving size this week so i bought it.

sarahslim100

Will look at my protein a bit more thanks!

Natihilator

My only suggestion would be to swap out your pre-packed fruit + yogurt for plain Greek yogurt mixed with fresh fruit. It (usually) means less sugar, possibly more fibre, and protein from the Greek yogurt.

sarahslim100

Thanks. Yes lokking back at my diary i did have a lot of sweet yoghurt. This was mainly at work. I think i need to buy greek yoghurt + bananas/berries to get thru long afternoons!! I do have greek at home.

Matt_Wild

No difference between white and brown rice. At all.

Heck, no difference between any source of carbs as long as the macros are the same.

FeebRyan

I think eating brown rice/bread would fill you up longer than white Because its a bit harder for the body to break down so sits around a bit longer (in a good way )

I think your diary looks great! I read it before i saw this thread actually, when i saw your '22lbs in 4 months' thread

i think you've done really well and you are an inspiration! You have not starved yourself, you exercise and you EAT

well done you!

xxxx

kat5556

No difference between white and brown rice. At all.

Heck, no difference between any source of carbs as long as the macros are the same.

The macros are the same but brown rice has more fiber since the bran is removed for white rice. Brown also contains other vitamins that are lost with the processing which is why they add back some vitamins to white. Brown rice also breaks down slower in your system therefore less of an insulin spike. Same goes for whole grain pasta compared to regular.

As for cooking, I make a big pot (in a heavy stainless steel pot) and then portion it out and freeze. It heats up great and saves time.

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tuckerrj

Don't know what you're looking for. If your weight loss has slowed down, one of the things I noticed with me is a tendency to "forget" to record condiments like margarine, mayonnaise, ketchup, salad dressing, etc.. Turns out I was missing many hundreds of calories per day/week. Otherwise, I can only compliment you intestinal fortitude in having sardines for breakfast:sick: Keep up the good work!

billsica

I agree with checking your macros. Sodium is a big one.
I notice you work out every day. Maye a rest day would be in order.
You have an infant in your picture, I hope your not breast feeding and only eating this much,

XXXMinnieXXX

I would look at decreasing carbs a little and adding more protein actually. Maybe 30% protein and fat and 40% carbs. Same as someone above said if you are breast feeding you will need more. Other wise I think it's a pretty good diary! I would eat too many bananas but berries are a great choice for with the Greek yogurt. Yum yum yum... I have a little drizzle of all natural honey too x

kdzi

Your homemade pork stir fry had no protein? Maybe add the individual components or recipe so it registers correctly.

Natihilator

No difference between white and brown rice. At all.

Heck, no difference between any source of carbs as long as the macros are the same.

Um, there is a BIG difference...


White rice tastes WAAAAY better! Sorry brown rice, I gave you a fait shot, but you are gross.

sarahslim100

Thanks for your comments guys, much appreciated. Yes sodiums up quite a bit this week, thanks for pointing that out. I agree brown rice is better for you. Yes mfp didnt register spaghetti as well as pork..so maybe i did get enough protein for the week. No thats not ny child; just my gorgeous niece.

sarahslim100

Just did a run through of sodium levels with mfp. It says ive been in the average range each day. Is mfp correct or should i have less? When i buy sushi i dont eat with soy sauce. I ate 1 meal this week with plum sauce, but usually my asian foods only have 1 tablespoon or 2 of fish or soy for 4 people. I could always go light soy but not sure if would change the flavour. Bread is also big on my sodium intake..ive tried to buy the healthiest bread.

Looking back on my snacks i think ill try to cut out the chocolate more than the sodium?