Fat, Protein & Sugar, are the settings correct?

jacquejl
jacquejl Posts: 193 Member
edited September 25 in Food and Nutrition
So I think I'm making sensible food choices (for the most part), but it seems like even though I can stay within my calorie range I'm always over on fat, protein and sugar.

So this morning, I drank an 8 oz. glass of Horizon Organic 1% chocolate milk because Men's Health Mag says it's the perfect post-workout snack. When I got to work I had 1 hard boiled egg, mixing the yoke with mustard only (no mayo!). Then for a mid-morning snack I had 1 little cutie clementine. I decide to check in with my totals for the day and I'm over my fat allotment by 2, have eaten all the protein I get for 1 day, and I'm over in sugar by 10!!

Seriuosly, what should I be eating to stay within these guidelines?

Btw, MFP says there is 1 gram of fat in mustard. Really?? I thought I was mustard seed and vinigar.

Could it be that my settings are incorrect? Any advice would be greatly appreciated!

Thanks so much!!

Replies

  • erickirb
    erickirb Posts: 12,294 Member
    How low did you set your fat intake? You should get 20-30% of your total calories from fat.

    You can customize your goals to give yourself more fat and protein and less carbs.
  • army_cobra
    army_cobra Posts: 136 Member
    I would drop the milk and with it being chocolate milk i would really get rid of it. Drink alot of water it is much better. I only eat egg whites for my breackfast along with a bowl of oats.

    How many cals/carbs/fats/pro does it say you should have a day?
  • HelenTheKitchen
    HelenTheKitchen Posts: 383
    Make sure you check all the foods that you are using from the database, sometimes the information is wrong and needs to be corrected or re-submitted. Also, the big thing that MFP does that upsets me is that they don't let you enter something being 1.5 grams of fat,sugar, etc., it automatically rounds up the percentage and it drives me nuts because a lot of the foods that I eat aren't bang on a whole number when it comes to fat, calories, fiber, and protein.
  • jalovec
    jalovec Posts: 62
    I don't know what your settings are, but to give you some comparison, I eat a 1300 calorie diet: 179 carbs, 36 fat, and 65 protein. I did tweak my percentages to reduce carbs, and increase protein. Hope that helps :)
  • jacquejl
    jacquejl Posts: 193 Member
    Thanks for the great advice!!

    I had set my calories to 1298 b/c a dietician told me not to go below my BEE (Basal Energy Expenditure) which she had me calculate by going to this website: http://www-users.med.cornell.edu/~spon/picu/calc/beecalc.htm. I let MFP calculate the rest.

    MFP says my daily goals are:

    Fat 7
    Protein 16
    Sugar 24

    Should I have gone in and manually adjusted those? I don't even know what they should be if they are not correct.

    Thanks again!!
  • erickirb
    erickirb Posts: 12,294 Member
    Thanks for the great advice!!

    I had set my calories to 1298 b/c a dietician told me not to go below my BEE (Basal Energy Expenditure) which she had me calculate by going to this website: http://www-users.med.cornell.edu/~spon/picu/calc/beecalc.htm. I let MFP calculate the rest.

    MFP says my daily goals are:

    Fat 7
    Protein 16
    Sugar 24

    Should I have gone in and manually adjusted those? I don't even know what they should be if they are not correct.

    Thanks again!!

    7 grams of fat would be 63 cals from fat which would be 5%, 16 gs protein would be 64 cals for 5%. You must have changed your settings to 90% carbs, 5% fat, 5% protein to get those figures.
    If MFP did the calculation for you it would have given you to following if I have the defaults correctly.
    178 carbs 55%
    49 Protein 15%
    43 fat 30%

    If you could make your diary public we would be able to help out more.
  • jacquejl
    jacquejl Posts: 193 Member
    Im going to fix it now, thanks so much!!!!!!!!!!!!!!!!!! :flowerforyou:
  • army_cobra
    army_cobra Posts: 136 Member
    that is alot of carbs, now if you are a VERY active preson then this might be okay. I stay high on protien and lower on carbs and fats. i would lower carbs and up protien.

    i have a 1700 cals

    60% protien
    20% carbs
    20% fats

    this is for me though. everyone is different the best thing you can do is research alot
  • jacquejl
    jacquejl Posts: 193 Member
    What a relief, my food diary looks so much better!! Thanks again, to everyone. I very much appreciate your advice!!!!
  • suehernan
    suehernan Posts: 1
    having a similar issue, glad to read the posts.. i'm taking a running class and they also suggested chocolate milk as a post run snack..
  • erickirb
    erickirb Posts: 12,294 Member
    What a relief, my food diary looks so much better!! Thanks again, to everyone. I very much appreciate your advice!!!!

    A balanced diet consist of carbs of 45-60%, protein from 15-30%, and fat from 20-30%. Anywhere within those ranges would be fine. There are also other choices as army_cobra pointed out such as going high protein low carb. I am a bit proponent of the Balanced diet approach myself.
  • TamDTam
    TamDTam Posts: 115
    Im at Carbohydrates= 55%
    Protein= 30%
    fat= 15%

    Im thinking of upp'ing my fat to 25 and lowering carbs to 45
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