Eating healthy help

dying_2b_skin3
dying_2b_skin3 Posts: 60
in Health and Weight Loss
Really trying with eating healthier rather than just eating low cals and have made some adjustments to my diet starting today.

Can someone have a look at my diary and see how it looks to you?

I have gone slightly over on my carbs, fat and protein are these such bad things? And I need help on upping my calcium. I wanted to have a glass of milk as a snack also but misjudged the cals in the breakfast bars so had double the amount I should have done. Fail lol.

Are calories the thing i should be concentrating on the most?

Thanks in advance.
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Replies

  • dmenchac
    dmenchac Posts: 447 Member
    Make it public please
  • dying_2b_skin3
    dying_2b_skin3 Posts: 60
    have done now =) sorry did it just after I posted this. Thanks for quick response tho =)
  • dmenchac
    dmenchac Posts: 447 Member
    Looks fine. I would try to up your protein quite a bit. MFP always has such low recommendations for protein even for a woman. Also, if you're trying to really hone in on the weight loss, counting calories is really the only thing that will make a difference in your weight loss. Going over on carbs, sugar, and sodium rarely matters unless you have a health condition. Its perfectly fine to have sweets as long as they fit into your day :D

    Also, eating more protein will help keep you full longer!
  • SnicciFit
    SnicciFit Posts: 967 Member
    Greens have calcium (and are low in cals)! Try things like kale, collard greens, spinach...etc.
  • SnicciFit
    SnicciFit Posts: 967 Member
    How is it that you have calories left, but are over on all 3 macro nutrients? Something isn't right with one of your entries.
  • SnicciFit
    SnicciFit Posts: 967 Member
    Definitely add more veggies. Try to eat some at every meal. They are low in cals and high in nutrients. Also, MFP seems to set carbs a little high and fat/protein a little low. You can adjust those. I find that eating about the same grams of each keeps me feeling full & satisfied more. Especially at breakfast (less carbs, more fat & protein).
  • delazouche
    delazouche Posts: 55 Member
    I've been going to a professional weight loss clinic, so I will just tell you what they would tell me if that were my diary:
    -Strive for a bit more protein- up it maybe 10-15 g
    -Spread your calories out more into smaller meals throughout the day. Keep your meals to 250-300 calories. (Yeah, I thought that sounded ludicrous at first, but it's not as difficult as it seems).
    -Aim for a better protein:carb ratio in all your foods (especially at breakfast). The golden rule I've been told is that if the number of carbs is more than 3 times the number of protein grams, avoid that food.

    I'd say you're doing a good job though!
  • CA_Underdog
    CA_Underdog Posts: 733 Member
    Are calories the thing i should be concentrating on the most?

    Yes, calories are the most important from a weight-loss perspective. From a general health perspective, their nutrient goals are in-line with the USDA guidelines, so good to to meet! I applaud you for adding milk to try to get in your calcium. Sodium is set to 2300mg-- which is the current recommended maximum to avoid health complications. If you're at high risk of heart or blood pressure diseases, then it's reduced to 1500mg/day.

    With respect to the macronutrient ratios, there is some wiggle room if you don't like them. The AMDRs (intakes without adverse health effects) have wider bands-- so extra protein is fine, especially if you have trouble feeling full. :)
    AMDR for carbohydrate is 45%-65%, fat is 20%-35% and of protein is 10%-35% of your total Kcal intake.
  • dmenchac
    dmenchac Posts: 447 Member
    How is it that you have calories left, but are over on all 3 macro nutrients? Something isn't right with one of your entries.

    Excellent find!

    For today's entries based on your macros: You should have 621 calories from protein, 176 calories from fat, and 624 calories from carbs (based on what you entered), That is 1421 calories, way more than what you entered. Something is off.
  • dying_2b_skin3
    dying_2b_skin3 Posts: 60
    I should have said my breakfast bar was this minus the coconut and I used quinoa instead of quinoa flakes - www.deliciousasitlooks.com/2014/02/pb2-quinoa-granola-bars.html?m=1

    and my salad was: 1 cup of lettuce, half a cup of spinach, 4 cherry tomatos, 28g of walnuts and 1 boiled egg.

    Thank you dmenchac. I do feel full today. Not sure if it is because I'm in the rite mindset tho. We'll see how long it lasts!

    And Thank you SnicciFit. There was spinach in my salad (sorry I should have said) but I know i need to up it. ANd I'm not sure what macro nutrients are but I'm assumin i have gone over mainly due to the breakfast bars and salad contents? What should the carbs level be? I'm assumin I ave gone way over then? Are some carbs better then others tho? I will only be eating one bar tomorrow just miscalculated today x
  • dmenchac
    dmenchac Posts: 447 Member
    EDIT
  • dmenchac
    dmenchac Posts: 447 Member
    I should have said my breakfast bar was this minus the coconut and I used quinoa instead of quinoa flakes - www.deliciousasitlooks.com/2014/02/pb2-quinoa-granola-bars.html?m=1

    and my salad was: 1 cup of lettuce, half a cup of spinach, 4 cherry tomatos, 28g of walnuts and 1 boiled egg.

    Thank you dmenchac. I do feel full today. Not sure if it is because I'm in the rite mindset tho. We'll see how long it lasts!

    And Thank you SnicciFit. There was spinach in my salad (sorry I should have said) but I know i need to up it. ANd I'm not sure what macro nutrients are but I'm assumin i have gone over mainly due to the breakfast bars and salad contents? What should the carbs level be? I'm assumin I ave gone way over then? Are some carbs better then others tho? I will only be eating one bar tomorrow just miscalculated today x

    4 calories per gram of protein, 4 calories per grams of carbs, and 9 calories per grams of fat.
  • dying_2b_skin3
    dying_2b_skin3 Posts: 60
    I just logged what I found when searched I'll try another one - is it not the chicken breast? just seen you have edited?
  • dmenchac
    dmenchac Posts: 447 Member
    I just logged what I found when searched I'll try another one - is it not the chicken breast? just seen you have edited?

    Don't do that!!

    Weigh your solid foods and measure your liquids. You very well may have eaten over 200 extra calories today.
  • dmenchac
    dmenchac Posts: 447 Member
    I just logged what I found when searched I'll try another one - is it not the chicken breast? just seen you have edited?

    The chicken breast is off. I edited cause I didnt want to double post but I forgot to add it back in lol
  • dying_2b_skin3
    dying_2b_skin3 Posts: 60
    I just logged what I found when searched I'll try another one - is it not the chicken breast? just seen you have edited?

    Don't do that!!

    Weigh your solid foods and measure your liquids. You very well may have eaten over 200 extra calories today.

    I did weigh it out for 100g?
  • dying_2b_skin3
    dying_2b_skin3 Posts: 60
    I have changed it does that look better?
  • CA_Underdog
    CA_Underdog Posts: 733 Member
    Weigh your solid foods and measure your liquids. You very well may have eaten over 200 extra calories today.

    +1 - Be as accurate as you can when you log. Portion underestimation can mean eating a few hundred extra calories.
  • asciiqwerty
    asciiqwerty Posts: 565 Member
    beware the accuracy of the entried in the database especially those that are entered by users

    many users don't enter all the macros and micros accurately

    you mentioned calcium, just this morning I found some milk and cheese entries that had no calcium data

    you can usually "sanity check" entries: look at teh 100g entries and check that the micros and macros are not null unreasonably (dairy products and greens should have some calcium) and do the macro<>calorie check calculation
    if it doesn't add up it's a hinky entry and is probably wrong. if in doubt make your own entry

    you mentioned cups of solids in your post, for best accuracy you should be weighing (in grams) all solids and using a calibrated measuring jug ( ml) for fluids

    eating "good" foods is great - but if you eat more of them than you need (calorie goal) then you will not loose weight
  • dmenchac
    dmenchac Posts: 447 Member
    Did you set your own calorie goals? Or protein/carb/fat goals?
  • StaciMarie1974
    StaciMarie1974 Posts: 4,138 Member
    Be careful when selecting MFP database entries - some of them are inaccurate.

    I can only really speak to what I do... I try to find a balance between what I like vs what I need. My overall calorie goal is usually 1400-1600, though about 2-3 times a month I'll go higher (maintenance calories or a little over, nothing extreme) when I enjoy things I might not 'fit in' to a reduced level. Like having a few drinks, or chicken wings for dinner. An extremely active day can be a good combination with a bigger than normal meal, like chips & salsa & fish tacos at a local Mexican restaurant. And still meet my 500 calorie deficit.

    I aim to get a decent amount of protein each day. I eat a lot of chicken, some dairy. Ham, eggs, other meats occasionally. When I drink milk its usually fat free. When I eat cheese its low fat or regular. I don't like fat free cheese and there is no need to eliminate ALL fat of course. Salad dressing is either low fat ranch or some variety of light or fat free Italian. I make sure to eat fruits/veggies at least 5 times a day. (Weekends are harder for me on this goal.) I don't pay major attention to the macros unless I seem to be really high or low on one. It tends to work out. Also I drink more water - 4-6 cups a day or more. (I know this isn't a lot but its a work in progress!)

    I'm working to expand my foods. For fruits I mostly eat grapefruit, bananas, apples, watermelon. Sometimes mango or pineapple. For veggies, carrots, broccoli, sweet potatoes (I know, some argue its not a veggie), cauliflower, spinach, various salad greens & ingredients. Trying foods in new ways is a great thing and has helped me a lot as I was the picky kid who didn't like veggies. Now one of my favorite foods is baked broccoli. Can't get enough.

    I do enjoy snacks. But I pay attention to them and how they fit into my overall calorie goals. If I find myself with 400 calories for dinner, and that's not enough, then I move more to 'earn' more. Typically though I still fall in the 1400-1600 range.

    There is no right or wrong as to how many calories to have per meal/snack. It works out differently for everyone.
  • dmenchac
    dmenchac Posts: 447 Member
    Your protein/carb/fat macros do not add up to your total daily calories.

    According to your macro goals, you should be eating 1200

    But you are on 1350


    Did you adjust something?
  • dying_2b_skin3
    dying_2b_skin3 Posts: 60
    Your protein/carb/fat macros do not add up to your total daily calories.

    According to your macro goals, you should be eating 1200

    But you are on 1350


    Did you adjust something?

    I have a vague recollection of upping my calories as someone told me to? I think =s
  • mjbself
    mjbself Posts: 15 Member
    Congrats on your goal to eat better!!

    I would ask - How do you feel through out the day? Are your meals satisfying enough? Just curious on your percentages for Carbs, fat, and protien - Did you choose them or are you using the default provided by MFP?

    You might want to shift some of the carbs you are eating to more veggies and fruit.

    I am not a nutritionist, just based on my experiences and opinions. I can't stand eating the same meals everyday. I enjoy variety. Even my breakfast smoothies are different every day.

    Feel free to look at my diary and a friend request. Try to ignore the Peanut M&M's, they are a weakness!!
  • dying_2b_skin3
    dying_2b_skin3 Posts: 60
    Thank you StaciMarie197 for the advice x
  • dmenchac
    dmenchac Posts: 447 Member
    Your protein/carb/fat macros do not add up to your total daily calories.

    According to your macro goals, you should be eating 1200

    But you are on 1350


    Did you adjust something?

    I have a vague recollection of upping my calories as someone told me to? I think =s

    If you upped your calories, you need to up your macro goals as well. They should just about add up to your calorie goal using 9 cal per fat 4 cal per carb 4 cal per protein
  • dying_2b_skin3
    dying_2b_skin3 Posts: 60
    Congrats on your goal to eat better!!

    I would ask - How do you feel through out the day? Are your meals satisfying enough? Just curious on your percentages for Carbs, fat, and protien - Did you choose them or are you using the default provided by MFP?

    You might want to shift some of the carbs you are eating to more veggies and fruit.

    I am not a nutritionist, just based on my experiences and opinions. I can't stand eating the same meals everyday. I enjoy variety. Even my breakfast smoothies are different every day.

    Feel free to look at my diary and a friend request. Try to ignore the Peanut M&M's, they are a weakness!!
    I'm sure there set through mfp but i think i changed my cals. and I have felt okay today but I havent done too much. and I was stuffed after meals. x
  • StaciMarie1974
    StaciMarie1974 Posts: 4,138 Member
    Ps-my food diary is open if you want to browse.

    I do weigh on a digital scale at home & use a postage scale at work. some things I estimate - like I'll make a salad of lettuce/spinach/cucumbers/cherry tomatoes at the local grocery store salad bar. I don't weigh the ingredients because the only option is a produce scale and its not good for detail like spinach in grams. But I figure those things are fairly low cal so whether I have 7-kcal of spinach vs 10kcal its not a big deal. But then I keep shredded cheese & salad dressing at the office, and do weigh them by using the postage scale.

    When out & about I try to buy/order things that are well portion controlled or from chains that should control their portions. Such as the nutritional info provided by Long Horn for their 6 oz steak, salad (with light dressing, no cheese, no croutons), mixed veggies: I figure should be accurate.

    I scan alot of labels into the food diary log, and adjust quantities based on actual weight of food that I consume.
  • auddii
    auddii Posts: 15,357 Member
    It seems like you are a little confused on how to log accurately, so I'll throw this in. It's long, but it helps with picking the best entries and whatnot.

    http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide
  • SnicciFit
    SnicciFit Posts: 967 Member
    I should have said my breakfast bar was this minus the coconut and I used quinoa instead of quinoa flakes - www.deliciousasitlooks.com/2014/02/pb2-quinoa-granola-bars.html?m=1

    and my salad was: 1 cup of lettuce, half a cup of spinach, 4 cherry tomatos, 28g of walnuts and 1 boiled egg.

    Thank you dmenchac. I do feel full today. Not sure if it is because I'm in the rite mindset tho. We'll see how long it lasts!

    And Thank you SnicciFit. There was spinach in my salad (sorry I should have said) but I know i need to up it. ANd I'm not sure what macro nutrients are but I'm assumin i have gone over mainly due to the breakfast bars and salad contents? What should the carbs level be? I'm assumin I ave gone way over then? Are some carbs better then others tho? I will only be eating one bar tomorrow just miscalculated today x

    Macro nutrients are Fat, Carbs & Protein. Micro nutrients are things like calcium, vitamin D, Vitamin C...etc.

    Everyone is different on what Macro ratios work for them. As a general rule, if you have a sedentary job & lifestyle, I would recommend lower carbs. Personally, I try to eat about the same number of grams for each (so, for example: 100g fat, 100g protein, 100g of carbs). It's just whatever fits in your calorie goal. You may find that you do better with less fat and more carbs, or more carbs and less fat. It really depends on your activity level...etc. I find that if I don't let carbs dominate, I don't feel hungry all the time. Good luck!

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