Nutritional Fat

shadow137
shadow137 Posts: 5 Member
edited September 21 in Health and Weight Loss
No matter what I do, my nutritional fat values are always in a deficit. Any ideas? I have tried just eating salads and fruits and it still is over my recommended amount.

Replies

  • caseoane
    caseoane Posts: 4
    How do you dress your salads? I eat tons of salads and for me the big surprise when I started logging in this site was how most of my calories came not from what I ate but from the olive oil I used for dressing.
    I've now switched to Walden Farms Calorie-free dressing and that's reduced my fat (and calorie!) intake dramatically.

    Good luck...
  • smuehlbauer
    smuehlbauer Posts: 1,041 Member
    You're food diary isn't public so I can't take a peek at what you are eating.
    I'm almost always under, you can take a look at my food diary if you'd like.
    If you have any questions on what it is that I'm eating, just ask.
    Steph
  • amicklin
    amicklin Posts: 452
    Just to clarify. You always seem to intake more fat grams than your daily allotment? If that's the case...

    Salad dressings are usually a good source of fat. 'Salad' does not necessarily mean 'healthy' if it is drenched in artificial flavors and preservatives (which often times is what any store bought dressing is). You might want to focus on balancing your meals (just for starters to get accustomed to your meal plans). Making sure to incorporate vegetables, fruits, dairy, etc. throughout your day. Planning what you will eat before the day starts should also help you to see what your day will look like (nutritionally). That way, if need be, you can adjust your meals beforehand.
  • dogg0099
    dogg0099 Posts: 1
    olive oil is a good fat
  • shadow137
    shadow137 Posts: 5 Member
    I put salad dressing on it. But it seems as though the amount of fat that you are allowed is nothing. I understand we need very little fat in our diet, but over the past two days, it seems as though I can't win with the nutritional fat thing.
  • leftyy2k4
    leftyy2k4 Posts: 71
    I put salad dressing on it. But it seems as though the amount of fat that you are allowed is nothing. I understand we need very little fat in our diet, but over the past two days, it seems as though I can't win with the nutritional fat thing.

    It would help if you made your food diary public. Than we could all see what your diet consists of and help you find out where your getting alot of fat.
  • shadow137
    shadow137 Posts: 5 Member
    It is public now. But I just started, so I am still learning.
  • smuehlbauer
    smuehlbauer Posts: 1,041 Member
    I can suggest a few things.
    McDonalds - STOP! Please......Try Subway if you have to do fast food. One of the low fat subs.
    Try the produce department, meat department, dairy department of the grocery store.
    Less processed food and get some real food into you!
    That junk that you're eating is so bad for you. You'll be surprised how much you better you'll feel if you just ate some food that wasn't so processed. :ohwell:
  • noneya2010
    noneya2010 Posts: 446 Member
    I am usually just over my fat too and then I go back and review my diary and scan for the higher fat items -- then you can have a good feel for just where your fat, carbs, protein, etc. is coming from. Looking at your journal for today, the McD's items are taking up all your allowances. `` nuggets were very high in fat and also the dressing.

    I do use olive oil daily -- 1/2 tsp here and there but I do count for it and sometimes I go right over but if I choose lower fat items throughout the day, I can make up for the fat in the oil.

    From personal experience, eating outside items will often put you over in one area or another because outside food is loaded with empty calories, fat, and major sodium. I have been planning a day ahead and preparing my snacks and lunch for the next day. Then I take everything to work with me and don't eat outside very much. It has really helped me tremendously to plan ahead and be prepared. It is also saving me alot of money eating out for lunch every day too.
  • funkyspunky871
    funkyspunky871 Posts: 1,675 Member
    Okay, well, I see your problem perfectly.

    Mcdonald's.

    We all know that this is supposed to be a lifestyle change, so if you want Mcdonald's for lunch, have Mcdonalds. But!!! Cut back on your portions. For example... Use only half the dressing packet, get a grilled chicken salad instead of the chicken nuggets, or even ask for light dressing. I'm not sure about the nutritional values, but you could probably try a grilled chicken sandwich there too. (Salads aren't always the best choice) There's nothing wrong with having Mcdonald's every now and then, but try not to have it everyday.

    It gets easier, trust me. Pretty soon, you won't even want to look at Mcdonald's. It's so very weird, but it all catches on later. Just stick with it; MFP is here to help.
  • chickpea81
    chickpea81 Posts: 7 Member
    Hi shadow137,

    I've just taken a peek at your food diary and have a few suggestions on where you could improve to lower the fat content. I can see that you have lunch at mcdonalds quite alot - possibly not the best choice when dieting... but im guessing it's convenient for work?

    24g fat for the dressing as you mention does seem quite a lot... Obviously im living in a different area of the world here, but I buy at my local supermarket a french dressing (light) that has a nutrient count of:

    15ml (1 tablespoon - although i probably use 2)
    5kcals
    1 carb
    fat - trace (so low the label doesnt even say a value)

    If you have the time of course, it would be alot healthier to perhaps bring a packed lunch to work? failing that perhaps just use half the dressing sachet from mcdonalds?

    Best of luck :)
  • shadow137
    shadow137 Posts: 5 Member
    Well I used to eat WAY worse. This is actually super good for me. I was eating tons of beef from McDonald's and fries, pop. I only like salads with certain stuff in them and the McDonald's salad for the grilled chicken is alot of other stuff in it I don't like. So that is why the chicken nuggets are there for my protein. I figure giving into the chicken nuggets as a side, is better than fries, etc. I appreciate the help. I guess I was looking for snack ideas that don't have much fat. I felt I was doing really well compared to what I normally eat. I feel that jumping into a diet, is the worst way to lose the battle. You have to start out small. Which giving into chicken nuggets is better than a burger and fries. I thought there might be more individuals like me that are just starting out, and normally eat a lot of fast food and are trying to stop. Again, I appreciate the help. Just can't believe the salad dressing that I like has so much fat in it. :(
  • funkyspunky871
    funkyspunky871 Posts: 1,675 Member
    If this is a lot better than you normally eat, then you're still doing great. I bet you'll still lose weight this week even though you're going over on MFP's recommendations. You have the right mind set, sometimes you do have to start out small. I sort of jumped right into the diet, but you listen to your own body. Maybe it's best for you to just cut back on portions for a while and not worry about calories and fat just yet.

    I like chickpea81's idea about bringing your own dressing. That'd be a great help in keeping under your fat grams.


    As for snack ideas that don't have much fat, eat more fruits and veggies. No fat at all...And

    Try getting this cookbook called "Hungry Girl: 200 Recipes Under 200" Most of the recipes are very simple; like half of them are microwavable. None of the recipes have more than 5 grams of fat, most of them average around 1-2 grams of fat. All are under 200 calories and even though they're more like meal ideas, the servings and calories and fat, etc are perfect for snacking.
  • shadow137
    shadow137 Posts: 5 Member
    What are MFP's?
  • chickpea81
    chickpea81 Posts: 7 Member
    Don't be disheartened, any cutbacks and substitutions in the right direction is still a possitive step. If you are used to eating a lot of junk food (and believe me i was just the same for years), cutting back completely and suddenly is likely, for most people to be such a shock they are less likely to stick with it. Small steps is better than none. Keep up the transitioning to healthier foods, as, as you know there are still healthier choices out there.
  • Elokyn
    Elokyn Posts: 448 Member
    Have you tried getting chicken nuggets from the supermarket? A guy I work with eats some organic nuggets I think from HEB that aren't hardly fatty and to me they taste just like mcdonalds. Also, I would suggest eating breakfast. I know it's hard cause I hate breakfast but it really does help. Good luck :)
    What are MFP's?

    MyFitnessPal's :)
  • leftyy2k4
    leftyy2k4 Posts: 71
    Well I used to eat WAY worse. This is actually super good for me. I was eating tons of beef from McDonald's and fries, pop. I only like salads with certain stuff in them and the McDonald's salad for the grilled chicken is alot of other stuff in it I don't like. So that is why the chicken nuggets are there for my protein. I figure giving into the chicken nuggets as a side, is better than fries, etc. I appreciate the help. I guess I was looking for snack ideas that don't have much fat. I felt I was doing really well compared to what I normally eat. I feel that jumping into a diet, is the worst way to lose the battle. You have to start out small. Which giving into chicken nuggets is better than a burger and fries. I thought there might be more individuals like me that are just starting out, and normally eat a lot of fast food and are trying to stop. Again, I appreciate the help. Just can't believe the salad dressing that I like has so much fat in it. :(

    First understand I am trying to help you. And next that if you are eating better now than that is super great.

    BUT

    You need to fine tune your diet. You need to make some hard choices. Check out my diary. You will see 5-6 balanced meals a day. No fried or processed foods.

    You need to plan out your meals. Find healthy foods you like. And than you need to plan out 5-6 small meals a day. Try to eat something every 2-3 hrs. And you must not skip a meal. Many days breakfast is nothing or a single piece of fruit. That is not good at all. Eat something. Your starting your day on empty.

    Next Mcdonalds and fast food is the enemy. We want to be thin. Food can be great but we need to be responsible and stay away from fatty empty calories. Thats all McDonalds is. Nuggets should be a big no no.

    Eating sorta better will not get you there. You need to be serious and say okay no more bad foods. No more ho hos. Have a piece of fruit instead.

    Stop starving yourself. You can eat healthy and eat. You had 4 pieces of bread with butter for lunch one day. Thats prison food. Than binged on mcdonalds. 1500 calories in one day none from fruit or veggies. And no soda ever. It is full of hfcs and sodium. Water water water. And even more water.

    Just look at my and others diaries. You have alot of work to do. It is not that hard. You just need to be serious about it.
  • noneya2010
    noneya2010 Posts: 446 Member
    For snack ideas, especially since you like beef, you might try keeping some beef jerky in your purse/car/work. They are not too bad in fat content and they always make me feel like I'm eating something I should not. Also, start tossing in some veggies for snacks. I have gotten to where I will slice a raw zuchinni or celery up and then put either the laughing cow light wedges on it or even the weight watchers individual serving containers of cream cheese. Even peanut butter. I also make homemade hummus (very easy and tasty) and keep as a dip. Same with hotsauce. I mix it up and keep in the fridge and use it as a dip for veggies. There are also the 100 calorie single size popcorn bags which you can sprinkle with various flavorings to jazz it up. And you have to measure everything!! Even start snacking on fruits -- grapes, apples, try some new things and add variety -- it makes all the difference.

    And trust me - I was like you -- not only did I eat out at lunch, but at breakfast as well, then I would eat an entire bag of candy during the day while at work. That is not even including whatever donuts, pastries, etc. people brought in for the office!! It was nonstop junk food and that is what put me where I am now.

    At first I did not like the thought of having to eat fresh veggies or fruit but after basically "forcing" myself to eat them, they really are not that bad and you will begin to actually like them and find different ways to make them more tastier for your liking. Like for a delicious sweet treat, slice an apple and put it on a plate and sprinkle with cinnamon and the put in microwave for about 50 seconds until the apple is tender. Top off with 1-2T of low cal cool whip and you will think you are eating an apple pie. Completely healthy and you got a fruit in! Try out different recipes -- this also helps a lot.

    Another low fat and good snack I enjoy are the Quaker 100 cal minis. You can get them drizzled with chocolate or carmel. They even have a chocolate mint which tastes kind of like the Choc Mint Girlscout cookies.

    I am a huge beef eater and carb eater so for me, cutting down the bad carbs and meat have been the most difficult. And especially the meat -- prime rib, fatty steaks, ribs. My killer weaknesses!! Instead of cutting myself off from them completely, I now allow myself to have a steak, trimmed and weighed to a portion size or just a little bit over once a week if I want it. Then I am happy and content I got my favorite meal and keep moving forward. And with my steak, if I want a baked potato, I allow myself to have one too -- I just have a very small one, 3-4 oz size with measured amounts of butter and low-fat sour cream and cheese. I don't feel deprived and it is still my favorite meal! I've also started eating much more chicken and we grill a LOT outside so I'm learning how to grill a skinless chicken leg quarter or leg/thigh, by marinating in nonfat plain yogurt and various seasonings.

    You are right in that you have to start small. You also have to educate yourself on what is in all the food you eat. You can google nutritional values for almost any restraunt now - including McDonalds. You will come to find out how shocked you will be at the nutritional values in foods just by looking them up.

    Try the recipe boards and try making some of the things people post -- add variety and soon you will be changing your eating habits and really getting to eat so much more and so much healthier.
  • noneya2010
    noneya2010 Posts: 446 Member
    One last suggestion that has helped me a lot is like the above post mentioned about having balanced meals. Try planning your meals by having a serving of protein, veggies and a healthy serving of carb at each meal. This will help you alot as you begin to make changes.
  • aippolito1
    aippolito1 Posts: 4,894 Member
    I say great if this is better than you used to eat... and I agree that you should take things slow if you're going from an extreme end of the spectrum. I ate a lot, portions-wise, and I ate a lot of pizza and Taco Bell to gain my weight. So when I got on my diet, those were the first things to go because I knew they were the culprits. I did everything gradually...started one good habit or dropped one bad habit at a time until I had it under control, then added or subtracted another. Such as - drinking more water, not eating fast food (or eating less of it), eating LESS pizza if I let myself have it (now I'll have 2 slices rather than 4 or 5 and I count it in my diary), eating frozen yogurt when I get a craving for ice cream, etc.

    I also started small with exercising. So I think the way you're going is great as long as you keep up the forward motion and continue to refine your diet so it gets more and more healthy, you'll be fine. In the beginning, I would say don't worry so much about the macro nutrients as staying within (but not TOO much below) your daily calorie goal until you get the hang of things and you'll start to learn what is too high in certain things (fat, sugar, carbs, whatever) and what to avoid.
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