The pitfalls of food ignorance.
Replies
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I log before I eat unless it just isn't an option and I'm eating something that is familiar to me. If I can't log it and am unfamiliar with the calorie count then I don't eat it! 127 pounds in seven months wasn't done by guessing and making up for lost moments... Anyone that needs an extra pal is welcome to add me.0
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So today I learned the importance of looking up food/drinks before rushing out to go grab a quick snack/drink. As usual, I was feeling that afternoon slump at work, and decided I wanted a pick-me-up.
Thought I would have a nice iced coffee, instead of soda, assuming it would be less sugar. I know, never assume. :-( I got back to the office, and it was sweet, very sweet. I figured I got it, so I might as well drink it. When I entered it in my food diary I was astounded to discover that each serving is 25g of sugar, and I got the x-large cup which is probably 4 servings.
So often I think I am getting something that is the "better option," and it ends up being one of the worst food decisions of my day. How can anyone stay on the right track when everything around us is so deceptively bad for us? No wonder there is a diabetes epidemic.
I also have a tendency to enter food after I have already eaten it, only to tally up the day and figure out that I went completely over my goal. It is hard for me to learn a new good behavior after having that bad behavior instilled in me for so many years. My main challenge on my road to health will have to be becoming more aware of what goes in my body.
At least today’s fiasco helped me learn the importance of portion control and knowledge. Next time I feel that slump, I think I'll have an apple. :-)
Lesson learned, you won't make that mistake again soon. It happens to us all at one time or another, great job recognizing the behavior and attempting to change it. Be proud!!!0 -
I was ignorant about food as well. I had to hire a nutritonist to help me sort out what was good and bad.
As for the food diary, I log in after each meal so that I can forcast what I will have for the rest of the day. I know this isn't possible for everyone, but for those that can take that extra second on their lunch hour I recommend it.
When I first started my journey, I had to leave all my cash at home because the vending machine is just so easy to reach for. I look at it now, and I can see nothing I can eat (including the 'healthy' 80 calorie Snack Well items). I prepack all my food (including non-pershable healthy snacks) so that I'm ready for the hunger strike if it should show up (it can and will happen).
I think it's great that you recognize your pitfalls, and rather than empty complaining you've decided to share your experiance here as a lesson learned.
Bravo!0 -
McDonalds Vanilla Iced coffee only has 1-2g of sugar if you order with the sugar free syrup. 80-120 calories depending on size. I love those in the summer as I don't like my HOT coffee when it is hot out.0
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I, too, try to log my food/drink before I consume it. Also, even though it may seem more cost effective to get a larger size, I still just get the smallest. That way I still get my little treat and am not going overboard with it.0
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Oh yes, I've had a similar experience. Yikes! The calories in some foods are just outrageous!
So I try to log things before I eat them to avoid little shocks like that.0 -
i do my cals before i eat them mainly but sometimes like today i change things a bit, in fact i normally have my foods logged at the start of the day.0
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log it before you make it, i do that at night for the next day so when I got up today I already knew what i was going to be eating. And make your lunch and snacks for the day so that you don't eat out which is not good for you anyway lol unless it is ocassional like maby once a week or less.0
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1.) pre-log whenever possible...I pretty much plan out my day the night before, including my snacks, drinks, etc and log it. This has also helped with the grocery/food bill in that I pretty much have to sit down on the weekends and decide what I'm going to eat the following week.
2.) As you progress, you'll start to visually see what people mean when they say "moderation"...none the less, measure and weigh everything and stick to serving sizes. Eventually you'll know when you can afford to give yourself a little extra something.
3.) Try to avoid and/or limit beverages with calories...they add up quick and most are loaded with sugar and or other stuff that can quickly defeat your calorie and macro goals. Stick to water, plain black coffee, tea, etc...I drink alcohol, but I make sure I fit it in when I do and have greatly reduced my consumption. About the only beverage that I have on a daily basis that has calories is my low sodium v8.0 -
I also log before I eat.
the Eat This/Not That books are a great resource (there's a phone app too) to help make "better" decisions when out and about and the calorie bombs you should avoid at various chains.0 -
It's a great learning experience! So in a way, you could be glad that it happened. Currently I'm workign on lowering my sugar consumption. Today I couldn't get my Starbucks latte because I know how much sugar will be in the cup. Baby steps will get you to the goal!0
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Pre-planning is always best.
But just out of curiosity... are you avoiding sugar for a medical reason... or do you think that it will somehow help you with your weight loss?
Because sugar doesn't impact weight loss so long as you are below your body's energy expenditure.0 -
omg yes - - i've done this same thing before. It's crazy as you are learning, to realize just how much you DIDN'T know before, huh..?! good thing we are learning now! i am sorta starting this learning process too......and am hovering around 300 lbs.
feel free to add me if you'd like!
-jenny0 -
I have found using cookbooks with calorie counjts are great tools. I like weight watcher books, and here is a link to 5 other.
http://lowcaloriecooking.about.com/od/productsandadvice/tp/Top-5-Cookbooks.htm
When cooking my own recipes I measure and try to calculate the best I can. If with over estimate to be sure I don't ovewr indulge. Hope this helps.
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So today I learned the importance of looking up food/drinks before rushing out to go grab a quick snack/drink. As usual, I was feeling that afternoon slump at work, and decided I wanted a pick-me-up.
Thought I would have a nice iced coffee, instead of soda, assuming it would be less sugar. I know, never assume. :-( I got back to the office, and it was sweet, very sweet. I figured I got it, so I might as well drink it. When I entered it in my food diary I was astounded to discover that each serving is 25g of sugar, and I got the x-large cup which is probably 4 servings.
So often I think I am getting something that is the "better option," and it ends up being one of the worst food decisions of my day. How can anyone stay on the right track when everything around us is so deceptively bad for us? No wonder there is a diabetes epidemic.
I also have a tendency to enter food after I have already eaten it, only to tally up the day and figure out that I went completely over my goal. It is hard for me to learn a new good behavior after having that bad behavior instilled in me for so many years. My main challenge on my road to health will have to be becoming more aware of what goes in my body.
At least today’s fiasco helped me learn the importance of portion control and knowledge. Next time I feel that slump, I think I'll have an apple. :-)
Lesson learned, you won't make that mistake again soon. It happens to us all at one time or another, great job recognizing the behavior and attempting to change it. Be proud!!!
I keep picturing Joe Piscopo saying, "I once ate something without logging it first.... ONCE!"0 -
Black Iced Coffee + milk.
Just say no sugar and NO splenda or equal that crap is toxic. BLAH. If your just starting out I suggest getting 1/2 the sugar you normally do at first. After a while cut it more and more till you can drink it plain. Tea with honey is always a better choice that sugary coffee or tea.
Always prelog or look up the nutrition in something before you get it. If I go out to eat I'm on the website looking at nutrition before I get there.0 -
I have the app, but I've been very bad about using it properly. I try to cook at home, but logging homemade food is so difficult compared to the pre-packaged and fast-food options. It's a catch 22. The more homemade food I make, the less I log my meals. The more I eat out, the more I keep track. I'm hoping that by forcing myself to do it every meal, it will eventually become so natural that I won't have to think about it, and will just do it.
One thing I've done is used the recipe function on here. If I'm cooking a meal at home I put in everything, figure out how many portions I'll divide it into and put it into my diary that way. Then when I'm done cooking it I immediately put it into that number of portions. That way, the rest goes into the refrigerator/freezer and is out of sight, and I have my portion in front of me.
Most of us have been there and made that judgment that we think is the better one only to find out we were wrong later. You'll know for next time and can then help someone else that finds themselves in the same predicament!0 -
I weight everything, and was in shock! 9.5 ounces of turkey, 2.2 ounces of provolone cheese, and 5.2 ounces of bread. Holy moly, no wonder I always felt stuffed after eating one of those! I used the recipe tool here to find the total calories of the baguette sandwich so I could record it. I ate half today, and will eat half tomorrow. Honestly, I could probably get away with cutting these in 3rds next time and just eating 1/3 for lunch since even 1/2 is really filling.
That would have totally horrified me! Who would think a sandwich would have so many calories?
I hate surprises like this and try to log everything in advance, but it can be really challenging when I'm out for dinner, whether i'm at a friend's or a restaurant.
The thing that really stunned me when I started looking at nutritional breakdowns was salads. I was shocked how many calories can be in an entree salad, and will probably never order a restaurant salad again. The more menus I look at online the more it seems like the safest thing to order is a small grilled steak and side of vegetables.0 -
I log at the end of the day before I go to bed now , and usually end up with 50 - 100 calories extra. But until I really grasped the concept what what is and isn't good I pre-logged everything I ate.
When I am going to eat out (If I know before 5 minutes before going) I ALWAYS look up the information before I go, that way I can make a fairly decent guess about what I am eating or drinking. I always stay away from beverages that have cream and or sugar (iced coffee) unless I can specifially ask for alteration to the drink - I get my Iced Coffee from the coffee shop with 2% milk and splenda - cuts WAY Back on sugar and calories. If I cant look up the information for the place I am going I get the smallest of everything - I will even order off the kids menu - or I Order half orders.0 -
Tell me about it! One day I went to Jason's Deli and had the salad bar, thinking that would be fewer calories than a sandwich. I calculated everything I had from the bar and it turned out to be 1000 calories and I still felt hungry! Geez!
Do you have the mobile ap? It is free and might help you do a better job of logging before you eat.
I have the app, but I've been very bad about using it properly. I try to cook at home, but logging homemade food is so difficult compared to the pre-packaged and fast-food options. It's a catch 22. The more homemade food I make, the less I log my meals. The more I eat out, the more I keep track. I'm hoping that by forcing myself to do it every meal, it will eventually become so natural that I won't have to think about it, and will just do it.
I had the same problem until someone pointed out the recipe feature -- now I add anything I make homemade that way. It also encourages me to make more foods that I have added to my recipes, when I might otherwise go out because I can't think of anything to cook.
Its not perfectly on target, I imagine, but its close enough for where I'm aiming.
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I'm with those that believe this is a learning process. Food logging is difficult in the beginning because it is about learning portion sizes, reading labels, entering your own recipes. Be patient with yourself.
Sometimes I will enter a ready made food that seems close to a recipe I've made, just cause I get lazy about keeping track of ingredients, etc. Close is better than a wild guess. One thing I've started doing if I'm cooking but not following a written recipe: I put a post-it note on the counter and write down each ingredient as I add it after measuring or weighing. Then I can sit down later and put it into the recipe Caculator.
Please continue to cook at home even though it makes logging a bit more difficult. You will have healthier fare. And you will learn how to modify a recipe to make it higher in protein or lower in fat, whatever your goals are. Eventually your routine recipes will all be on your list and so will your common foods, like eggs, milk, etc so they are easier to enter. It takes time but it is so worth it.0 -
The more you log, the easier it gets. You have go to options. It's just a learning curve.0
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So today I learned the importance of looking up food/drinks before rushing out to go grab a quick snack/drink. As usual, I was feeling that afternoon slump at work, and decided I wanted a pick-me-up.
Thought I would have a nice iced coffee, instead of soda, assuming it would be less sugar. I know, never assume. :-( I got back to the office, and it was sweet, very sweet. I figured I got it, so I might as well drink it. When I entered it in my food diary I was astounded to discover that each serving is 25g of sugar, and I got the x-large cup which is probably 4 servings.
So often I think I am getting something that is the "better option," and it ends up being one of the worst food decisions of my day. How can anyone stay on the right track when everything around us is so deceptively bad for us? No wonder there is a diabetes epidemic.
I also have a tendency to enter food after I have already eaten it, only to tally up the day and figure out that I went completely over my goal. It is hard for me to learn a new good behavior after having that bad behavior instilled in me for so many years. My main challenge on my road to health will have to be becoming more aware of what goes in my body.
At least today’s fiasco helped me learn the importance of portion control and knowledge. Next time I feel that slump, I think I'll have an apple. :-)
Iced coffee isn't black coffee with ice?
Hehe That's what I thought, at least that's how I drink mine (never starbucks though ... I can't stand their coffee hot and iced is worse) 0 -
Iced coffee isn't black coffee with ice?
Depends which part of the world you are in I believe. Spain was the first place I encountered iced coffee being black coffee served with ice. Here in Australia if you're talking about an iced coffee you're either talking about a coffee milkshake (in a carton bought from a store) or a shot of coffee with milk icecream and usually whipped cream on top (from a cafe).0 -
Iced coffee isn't black coffee with ice?
Not at Starbucks.... it is mainly milk and sugar
What Starbucks do you go to that they won't make you a plain iced coffee?0 -
Black Iced Coffee + milk. Just say no sugar and NO splenda or equal that crap is toxic. BLAH. If your just starting out I suggest getting 1/2 the sugar you normally do at first. After a while cut it more and more till you can drink it plain. Tea with honey is always a better choice that sugary coffee or tea.
I have been using pure stevia as a sweetener for over a year now. Stevia is a plant and has been used or centuries as a sweetener It takes a short while to get used to because it actually stimulates 'bitter' taste but is completely natural. That said, don't think you can use PureVia or most of the stuff you find at regular stores - they add artificial fillers to make it approximate the volume of sugar. I use the Trader Joes brand or packets i got at a health food store. A small jar lasts for 6~8 months because a teeny tiny spoonful is plenty!
And you are so right, learning is key!0 -
Just say no sugar and NO splenda or equal that crap is toxic.
This isn't true.
Artificial sweetener is not toxic.
Please don't put misinformation out like this.0 -
Pre-planning is always best.
But just out of curiosity... are you avoiding sugar for a medical reason... or do you think that it will somehow help you with your weight loss?
Because sugar doesn't impact weight loss so long as you are below your body's energy expenditure.
My father has been diabetic for decades now and my sister was just diagnosed a little over a year ago. I grew up in a family that taught me that a meal is not complete without something sweet at the end. There is always ice cream in the fridge, and cookies in the cabinet. Doesn't help that I love to bake, and what is the point of baking if you don't make a cake once in a while. I've become so accustomed to eating sweets, it's part of who I am. It's a hard habit to un-learn. Even though my dad has been diabetic for decades, he still eats as if diabetes does not exist. My sister on the other hand, she took control and changed her lifestyle to the point that the doctor was amazed at how much better her diabetes was after just one year. I've had a bad role model most of my life, and seeing that my sister could do it, helped me see that I should, and can, change my lifestyle too.0 -
I weight everything, and was in shock! 9.5 ounces of turkey, 2.2 ounces of provolone cheese, and 5.2 ounces of bread. Holy moly, no wonder I always felt stuffed after eating one of those! I used the recipe tool here to find the total calories of the baguette sandwich so I could record it. I ate half today, and will eat half tomorrow. Honestly, I could probably get away with cutting these in 3rds next time and just eating 1/3 for lunch since even 1/2 is really filling.
That would have totally horrified me! Who would think a sandwich would have so many calories?
I hate surprises like this and try to log everything in advance, but it can be really challenging when I'm out for dinner, whether i'm at a friend's or a restaurant.
The thing that really stunned me when I started looking at nutritional breakdowns was salads. I was shocked how many calories can be in an entree salad, and will probably never order a restaurant salad again. The more menus I look at online the more it seems like the safest thing to order is a small grilled steak and side of vegetables.
Salad! I totally agree. I looked up salads on a few restaurant websites. Most are worse than having a regular entree.0 -
I'm with those that believe this is a learning process. Food logging is difficult in the beginning because it is about learning portion sizes, reading labels, entering your own recipes. Be patient with yourself.
Sometimes I will enter a ready made food that seems close to a recipe I've made, just cause I get lazy about keeping track of ingredients, etc. Close is better than a wild guess. One thing I've started doing if I'm cooking but not following a written recipe: I put a post-it note on the counter and write down each ingredient as I add it after measuring or weighing. Then I can sit down later and put it into the recipe Caculator.
Please continue to cook at home even though it makes logging a bit more difficult. You will have healthier fare. And you will learn how to modify a recipe to make it higher in protein or lower in fat, whatever your goals are. Eventually your routine recipes will all be on your list and so will your common foods, like eggs, milk, etc so they are easier to enter. It takes time but it is so worth it.
I love the post-it idea. I will make sure to keep a note pad handy. Thanks!0
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