Please analize my food diay

It doesn't look bad to me at all...I am not sure how "bad" it is to go over in protein. I try to make sure I stay under in sodium/sugars..but here is a link that will take you to the macro nutrient calculator..maybe you need to adjust your percentages a little.. hope this helps

http://www.freedieting.com/tools/calorie_calculator.htm

i'm no pro, but i thought it was ok to go over in protein. especially if you are exercising.

as for your sugar, i don't know how to help.

hi protien on here is set quite low you can change thae ratio's

Home , goals , change goals , custom , you have to set carbs first.. change to what ever ratio works for you


mine are carbs 55%, proten 25% and fat 20%

Overall, you're really doing a good job. MFP's set guidelines are much too low for protein, and sugar (ESP. if your sugar is coming just from fruit, as opposed to processed junk).

You should be getting at least 1 gm of protein for each lb. of lean body weight. For most women, that means at least 100 gm of protein/day. So really, you're not getting enough protein!

I generally don't worry about sugar, since as soon as you eat a banana, your sugar count is over. But if your carbs (which turn straight into sugar) are low, and your sugar is naturally occuring, from the foods you eat (like fruit), I wouldn't worry about that too much. If you spend your days eating poptarts and twinkies, then yes, you need to worry about your sugar. And of course, if you're diabetic, ANY amt. of sugar is an issue.

Also, if you are very close to your goal weight, tweaking your sugar can help shed those last few. But like I said, it's set so low now, that even if you eat really cleanly (or if you're very paleo), it's hard not to go over on that.

I nearly always go over my protein but it's not something I ever worry about. Protein is good! I think counting every single thing is so restrictive, as long as you don't go over your calories and fat then it should be OK.

What you are eating looks great to me, I say keep it up!

Going over protein is okay - AS LONG AS it's lean and cooked from scratch (then you can control the sodium)... Even better if you can get local/wild types of lean meats. Buying processed foods is what usually increases sodium...

You can cut the carbs if you want, but if you make different choices on your carbs, that would help you out as well: for instance, eat some sweet potatoes, brown rice (cooked from scratch), quinoa... Eat less breads/pasta... Try to eat things that are close to it's basic form You may want to introduce more veggies (again, steamed at home).

You are eating a lot of processed foods- pepperoni, egg whites, chicken breast (?). You need eliminate processed foods. They are full of sodium. Most all the individually frozen chicken breasts are injected with sodium - just read the label. Make your own egg white omelets using regular eggs. By not using processed foods, you control the amount of sodium going into your food. Your sugar was I little high but if was mostly from fresh fruit so I do not see that as a real problem. You might switch your yogurt to a Greek type You get twice the protein for the same amount of sugar in the product. Try switching your jam to an all fruit version. Natural fruit sugar is better for you than artificial sugars or white sugar. Going over on your protein is fine.

your diary looks fine to me, except for the sodium, which like everyone said is from packaged products. As far as the protein goes, don't worry about it!! And, not sure if you've heard, but the following is something I've copied out of a research article about calories from Yahoo:
For every 100 carbohydrate calories you consume, your body expends 5 to 10 in digestion. With fats, you expend slightly less (although thin people seem to break down more fat than heavy people do). The calorie-burn champion is protein: For every 100 protein calories you consume, your body needs 20 to 30 for digestion, Buchowski says. Carbohydrates and fat give up their calories easily: They're built to supply quick energy. In effect, carbs and fat yield more usable energy than protein does.

Bottom line, protein allows you to burn more calories!!! If anything, continue going over your protein!!

your diary looks fine to me, except for the sodium, which like everyone said is from packaged products. As far as the protein goes, don't worry about it!! And, not sure if you've heard, but the following is something I've copied out of a research article about calories from Yahoo:
For every 100 carbohydrate calories you consume, your body expends 5 to 10 in digestion. With fats, you expend slightly less (although thin people seem to break down more fat than heavy people do). The calorie-burn champion is protein: For every 100 protein calories you consume, your body needs 20 to 30 for digestion, Buchowski says. Carbohydrates and fat give up their calories easily: They're built to supply quick energy. In effect, carbs and fat yield more usable energy than protein does.

Bottom line, protein allows you to burn more calories!!! If anything, continue going over your protein!!