What did you eat today, and what did you learn from your food log?

SafariGalNYC wrote: »

sugarfreesquirrel wrote: »

And I’m having dinner and dessert at my friends house tomorrow and making this dessert. Not sure how to stay within my calorie deficit. Maybe I’d be better off buying a cheesecake I can portion out? The mousse is fricken delicious though!!! Usually reserved for birthdays.

If you are making this dessert .. add in all the ingredients to make your own MFP recipe - that will give you the total calories. Then figure out what the portion size is and divide that by the whole recipe.

Have you tried a tdee calculator to see how many calories will make you lose weight?

https://tdeecalculator.net/

sugarfreesquirrel wrote: »

What changes will you make tomorrow?

Here are some things I've learnt since starting:
-Vegetables don't usually have many calories
-It is worth weighing just about everything
-You should track things even if you don't know how much they weigh or how many calories they have. They still count.
-If you like luke warm drinks like me, add half hot water, a quarter cold water and a quarter milk instead of half a cup of milk. For some reason the dietitian didn't like me drinking like a litre a day of milk.
-2 apples is probably too many, you will get full before you finish them
-Changing the amounts of one or two things can be enough to keep you in a deficit
-If you want a grilled cheese sandwich with lots of flavor, you can add low calorie cream cheese and a small amount of another cheese like mozzarella and not lose out.
-It is better to dish up a small amount of food and go back for more later, because you don't really know how much you will eat, especially if you have had corona and your appetite has changed and it means you know how many calories you have eaten instead of setting aside what you haven't eaten.
-You can use rice cakes, certain mushrooms and crispbreads instead of bread
-Healthy food can be really delicious
-If you like burgers, replace the bun with an iceberg lettuce leaf to save calories
-If you have pasta with tinned tomatoes and spinach, 150g of pasta will be too much

Thanks for reading! hope someone found that helpful

My plan is to review my food diary at the end of everyday and report back if I learnt anything.

sugarfreesquirrel wrote: »

I learnt it's better not to order food without knowing the nutritional information. Too much anxiety around guessing! At least if a friend prepares your food you can inquire about the ingredients.

AnnPT77 wrote: »

Good post!

Seven years plus into logging, I'm likely not making any meaningful changes tomorrow. 😉

But I do think diary review (and adjustment of eating patterns) is one of the very most powerful things about food logging. It helped me figure out what I personally found filling, improve my nutrition gradually by tweaking eating patterns in small happy ways, and more.

A few specifics (well, maybe some a little meta):

* There are some foods that are OK-ish to me from an enjoyment standpoint, but not worth the calorie cost for the satiation, nutrition and happiness they bring me. Those are easy to cut.

* I value well-rounded good nutrition, but it's fine to have treats (calorie dense, nutrition sparse) if overall nutrition is in decent shape within calorie goal. Treats don't cancel out broccoli or Greek yogurt.

* If I make it a point to eat lots of varied, colorful veggies and fruits, I don't have to pay much explicit attention to fiber or micronutrient goals. They just fall into place automagically, pretty much. (I eat really, really lots of veggies/fruits, though.)

* Restaurant meals aren't a problem, typically, if I plan ahead and order thoughtfully. (Many people don't realize how much restaurants will flex certain items on the menu - it never hurts to ask, politely. Even some fast food places allow customization.) That said, it's OK to splurge on the rare special occasion. Averages matter, not individual meals or foods.

* In July/August, I always wish that fresh sweet corn was less calorie dense. I could eat more. 😆

SafariGalNYC wrote: »

Today-

•Smoked salmon & almond wrap, egg
•Grilled calamari & octopus
•Jamaican curry shrimp & vegetables (bell pepper, Cauli, broccoli, haricot verts, ginger, shallots)
•Blueberries

Log insight-
I used coconut milk in the curry and decided to use half milk half broth to save calories. Also used riced cauliflower instead of rice to save additional cals. 👍🏻

💫1400 cals for the day.
100+ grams of protein.

kshama2001 wrote: »

@sugarfreesquirrel How many grams of protein are you getting per day and what % of your daily calories is that?

ishtiaqahmed9834 wrote: »

sugarfreesquirrel wrote: »

Feel free to post screenshots or pics of your meals! and leave feedback for other users so they can make better decisions/spend less calories!

Breakfast- 2 wine biscuits
2 flour wraps with chicken thigh, burrito mix, tinned tomatoes and various veges
Lunch- 1 wine biscuit
Mug muffin- cinnamon, vanilla extract, oats, egg, banana, date
Afternoon tea- hot chocolate with jarrah and sugar
Popcorn with balsamic vinegar
Dinner- 2 pieces toast with marmite and butter
Cup of tea
2 apples
Small bit of mince with veges and olive oil
After dinner- Strawberry jelly
Toasted sandwich with marmite and tomato
Cup of tea

Total calories: 2782

What I learnt from today:
-Measure all foods to have more control over calories. There is a high number for chicken thigh because I didn't know how much it weighed.
-I had a lot of wine biscuits, I probably should have just had one with my evening pills
-Should have just had one flour wrap, and weighed it. Would have been more enjoyable if the fillings had been heated and if I had sprinkled some cheese on it, instead of having two wraps
-The mug muffin is high in calories and should just be a treat. It is only worth having if I put three or more dates in and tastes much better with salt.
-Should probably weigh my eggs
-Maybe consider watering down my teas/coffees
-Try stevia with hot chocolate instead of white sugar and experiment with less jarrah until you reach a minimum amount that you are happy with.

Not really sure how I could have made today better, have been so hungry! I should have done some exercise so I could have eaten more but it was raining and I didn't feel like doing anything inside. It looks like it will be sunny the rest of the week.

Hey everyone, Ahmad here! 🙋‍♂️

So, here's a snapshot of my meals today and the calorie count - and let me tell ya, it was a day of indulgence! 🍽️

Breakfast:

2 wine biscuits
Chicken thigh wraps (2 flour wraps with burrito mix, tinned tomatoes, and a load of veggies)
Lunch:

A single wine biscuit (it's an obsession!)
Mug muffin delight: Loaded with cinnamon, vanilla, oats, an egg, a banana, and a date (yup, just one)
Afternoon snack:

Hot chocolate with a touch of jarrah and sugar
Popcorn (tried a new combo with balsamic vinegar – quite interesting!)
Dinner:

2 toasts, generously spread with marmite and butter
A calming cup of tea
2 juicy apples 🍎🍎
A small serving of mince paired with some veggies and a drizzle of olive oil
After dinner (because why not?):

Strawberry jelly - a classic!
Toasted sandwich with marmite and tomato
Another cuppa tea 🍵
Calorie damage for the day: 2782. Ouch! 😅

Reflections:

Measuring Matters: I realized the importance of measuring food, especially when it's calorie-dense like that chicken thigh!
Wine Biscuits: Could've easily limited myself to one. Noted.
Mug Muffin: Super tasty but also calorie-rich! A special treat for sure. Plus, I've learned that a pinch of salt and a few more dates make a big difference in taste.
Hot Chocolate: Going to experiment with stevia and perhaps dial down the jarrah a bit.
Honestly, I've been ravenous today! Probably should've snuck in some exercise, but the rain was a buzzkill. 🌧️ Fingers crossed for better weather and a more active day tomorrow!

Would love to see what's on your plates and cups! Drop those food snaps and let's inspire each other to make healthier choices. 😊

Stay munching,
Ahmad