Help please? Over in sugar, under in protein

widmer3
widmer3 Posts: 94 Member
edited October 1 in Food and Nutrition
My diary is open; if somebody could help me out and tell me WHAT TO EAT!
I am consistently over in sugar, carbs, and fiber, and under in Protein and Fat, though I almost always hit or am under my calorie goal.

I'm rather small to begin with (5'2", 125 lbs) and I'm just trying to lose this annoying layer of fat and tone up. Any suggestions on what I should be eating more/less of? Or if my percentage counts are all off, what should they be set to?

Thanks!!! =]

Replies

  • kater8er
    kater8er Posts: 364 Member
    Most of your sugar seems to be from fruit, though! I think if you're having fruit every day it's not a big deal if you're over on sugar *just* from that. However, as much as yogurt is good for you, it's got a lot of sugar in it. Maybe get a plain, unsweetened variety, and just add some fruit or a tsp of sugar to it? A tsp is only 4 g. If you're over w/milk and concerned about that, try almond milk, again, the unsweetened variety.

    As far as snacks for protein, I snack on almonds a lot, peanuts, and boiled eggs...Also PB isn't bad! Maybe swap a granola bar or something for a serving of almonds?
  • RedHotRunner
    RedHotRunner Posts: 850 Member
    Your protein number seems high to me. I only average around 75grams and am a distance runner. Where did you get the 143 number from?

    And I personally don't worry about sugar, especially if it's coming from fruits (which half of yours seem to be).

    I think your diary looks just fine.
  • kimtpa1417
    kimtpa1417 Posts: 461 Member
    your diary shows you eat alot of fruit. I wouldnt be to concerned with you sugar if it is from fruit which is a nature sugar
  • Geminieve24
    Geminieve24 Posts: 364 Member
    You overall eat very healthy, but the protein will help with the fat burning. With your breakfast, have either a protein shake or eggs whites. This will help boost your protein levels. Your sugar does come from fruit, so that is good, but if you want some weight loss, start out by cutting out the desert, and try to have a protein shake instead (just add protein and water). Its not as tasty, but it will help.
  • MrsZMartin
    MrsZMartin Posts: 165 Member
    A general rule for protein is that your goal should be around your weight. So, at 125, you should aim for about 125 grams of protein. Lean chicken breast, fish, whey protein, and eggs are great sources of protein. I love making a smoothie with chocolate caramel whey protein, 2 cups of spinach, a little less than a cup of water, and ice. The spinach adds nothing but color and nutrients-I swear!

    Good luck! I have similar goals, and it can be tough to keep going when you don't have many smaller goals to work towards.
  • milaxx
    milaxx Posts: 1,122 Member
    You diary is pretty good. It seems you have a bit of a sweet tooth, but it's not horrible if you plan for it. I would try having something other than sandwiches for lunch, which would help cut out a few carbs. You could also try having an egg for breakfast instead of cereal, it would up your protein and lower your carb intake. Those are just minor tweaks. Since you don't have a lot to lose and really just want to tone, it make just take a while longer.
  • sister_bear
    sister_bear Posts: 529 Member
    IMHO, check with your doctor if you're seriously concerned about your sugar levels. A blood test holds the answers you seek.

    If you're trying to stay at target, you could just vary the fruit and yogurt instead of having both so often. Like today is a fruit day, today is a yogurt day. Really if you feel fine and doctor is happy, who cares? lol

    I don't eat yogurt. There's something about the texture... I don't know, I just can't get it down. As for fruit, I stagger my fruit. I don't eat it every day. I know some MFP'ers will poo poo this, but even the natural sugar gives me issues if I have just a little too much. I don't feel good when I eat too much sugar. Even when I'm bad and blow my sodium and fat for the day (glorious!), I'm usually nowhere near even half my sugars. The only time I'm over is when I go to a birthday party/wedding/eat some cake event. BUT... that's me.
  • nordam
    nordam Posts: 8
    I agree that your protein seems very high. I had heard that you should eat half your weight in pounds in grams. For example if you are 125 lbs then you should eat 62.5 grams of protein. Over 100 grams sounds like a lot to me.
  • widmer3
    widmer3 Posts: 94 Member
    Thanks everybody! I think I'm going to look into protein shakes/powders....suggestions for which ones?


    And actually, I had forgotten until now, but I've had two blood tests in the past year and a half, both of which came out with high triglycerides and high cholesterol (which I think is genetic; I really don't eat fatty foods that often). So I guess I SHOULD be watching my sugar intakes. I'm hoping to get another blood test done within the next 6 months and hopefully everything will be lower.
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