Ideal Intake

browne2002
browne2002 Posts: 14
edited October 3 in Food and Nutrition
Hi Folks! I was wondering if anyone knew what idea intakes would be for cholestrol, sodium, and sugars. I am trying to stick with a 1200 calorie diet (with excerise) but want to make sure those three things are in the healthy range.

So far with protein, fat, and carbs I'm doing good :)

Replies

  • McKayMachina
    McKayMachina Posts: 2,670 Member
    This ought to help:

    http://www.mayoclinic.com/health/healthy-diet/NU00200

    :drinker:
  • SergeantSunshine_reused
    SergeantSunshine_reused Posts: 5,382 Member
    You should be eating your exercise calories. Helps protect against muscle loss :] If you want to be in the healthy range like you say I would suggest eating more.

    For me 1500 sodium. Most will say 2300-2500
    sugar - added about 10g. Fruit sugars I don't pay attention to. Or milk sugars
  • lizsmith1976
    lizsmith1976 Posts: 497 Member
    I ignore sugar that comes from fruit. It is healthy and a natural source and good for me :)

    Sodium - I try to stay below 1,500 mg. That actually is the standard in Europe, although I believe it is 2,300-2,500 in the US. It makes me retain water and looked like I have gained weight and also makes me feel thirsty so I try and limit it.

    Eating exercise calories is controversial on here. I eat some but definitely nowhere near all, although I do have a splurge day about once a week. I am lucky enough to be able to get my body fat measured in my gym every 4 weeks, and I have not noticed any loss of muscle. I am actually gaining about half a pound of muscle every 4 weeks, and losing about 6 pounds of fat. It is very difficult to add much muscle at a calorie deficit, but that is what any diet is: a calorie deficit.
  • browne2002
    browne2002 Posts: 14
    This ought to help:

    http://www.mayoclinic.com/health/healthy-diet/NU00200

    :drinker:

    Thank you! I was just on their website! :)
  • browne2002
    browne2002 Posts: 14
    You should be eating your exercise calories. Helps protect against muscle loss :] If you want to be in the healthy range like you say I would suggest eating more.

    For me 1500 sodium. Most will say 2300-2500
    sugar - added about 10g. Fruit sugars I don't pay attention to. Or milk sugars

    Thank you! I'm a little bit nervous about eating the calories I burn because I am just starting out and am not very consistant with working out yet. work outs revolve around when little one will allow me to. I'm kinda leary about the sugars as well, most of my sugars are coming from my green smoothies.
  • browne2002
    browne2002 Posts: 14
    I ignore sugar that comes from fruit. It is healthy and a natural source and good for me :)

    Sodium - I try to stay below 1,500 mg. That actually is the standard in Europe, although I believe it is 2,300-2,500 in the US. It makes me retain water and looked like I have gained weight and also makes me feel thirsty so I try and limit it.

    Eating exercise calories is controversial on here. I eat some but definitely nowhere near all, although I do have a splurge day about once a week. I am lucky enough to be able to get my body fat measured in my gym every 4 weeks, and I have not noticed any loss of muscle. I am actually gaining about half a pound of muscle every 4 weeks, and losing about 6 pounds of fat. It is very difficult to add much muscle at a calorie deficit, but that is what any diet is: a calorie deficit.

    Thank you for all your help!! I will definately keep this in mind moing forward. I find the same withbloating and sodium. EEK!! Though yesterday from all my research, I am on the right track :D
  • TanyaDelAngel
    TanyaDelAngel Posts: 50 Member
    Fruit sugars count they are calories, if you over eat them you won't lose weight. http://www.dailymail.co.uk/health/article-1256509/Eating-fruit-make-fat.html
  • browne2002
    browne2002 Posts: 14
    Fruit sugars count they are calories, if you over eat them you won't lose weight. http://www.dailymail.co.uk/health/article-1256509/Eating-fruit-make-fat.html

    I have heard this before but never researched more of it. Normally I will have 2-2.5 fruits a day (1 banana, 1 peach) and try not to go over it.
  • TanyaDelAngel
    TanyaDelAngel Posts: 50 Member
    It is healthy yes is better than buying a candy from the store, just don't over eat it, I haven't lose weight because I didn't pay attention to that :) and BTW I was interested in knowing how much sugar we need to LOSE weight... :)
  • browne2002
    browne2002 Posts: 14
    It is healthy yes is better than buying a candy from the store, just don't over eat it, I haven't lose weight because I didn't pay attention to that :) and BTW I was interested in knowing how much sugar we need to LOSE weight... :)

    It does make sense that it has sugars (apples are kinda crazy). When I started making smoothies my friend would put tons of fruit to mask the spinach and it's like, well now it's not as good for you!! She still doesn't listen to me :(


    That would be interesting to find out!!
  • TanyaDelAngel
    TanyaDelAngel Posts: 50 Member
    Yeah some people take ofense when you tell them that fruit is like a candy.. But hey if that works for them it is ok :)
    here is a good article I found
    http://www.menshealth.com/mhlists/stop_storing_fat/
  • browne2002
    browne2002 Posts: 14
    Yeah some people take ofense when you tell them that fruit is like a candy.. But hey if that works for them it is ok :)
    here is a good article I found
    http://www.menshealth.com/mhlists/stop_storing_fat/

    Yeah, she is definately one of them LoL She was wondering why I lost 5lbs and she gained. I was like ,"Ummm, your smoothie tastes delicious but it's really sweet, like a Jamba juice". she was like, "Well I don't want to taste the spinach! LOL

    Thanks for that article! It makes total sense!
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