what do you think of my food diary?

lovingmethin
lovingmethin Posts: 47 Member
edited October 4 in Health and Weight Loss
Hello all. I've opened my food diary to the public. I am 'trying' to eat healthier foods since I joined. I've included vegetables and a little fruit. I've cut out most junk food unless it is healthy such as my blue tortilla chips with flax seed or tombstone light veggie pizza. I have gone from drinking 10 cups of coffee full of cream and sugar down to one to two with much less cream and sugar than I used before. I've noticed that these healthier foods are making me fuller than I used to get and honestly, with the exception of the first two days, I have seen no weight loss. Please feel free to look at my diary and to critique my food choices, offer advice, etc.

Replies

  • jhardenbergh
    jhardenbergh Posts: 1,035 Member
    everything looks good except one thing, I would add more to your breakfast, it's the most important meal of the day. Even if it's just some egg whites and an english muffin. Two egg whites and a fat free whole wheat english muffin is only 100 calories add in a banana or an apple and you have a nice start to your day. There's roughly 25 calories in an egg white and 80 to 90 in a whole wheat fat free english muffin.
  • glockster972
    glockster972 Posts: 704 Member
    Food choices are not bad. You do need to probably increase your water intake some.
  • chicabean420
    chicabean420 Posts: 173 Member
    Looks pretty good for today. I would definitely make sure you're getting enough water in the day - not just from your coffee or juice. And definitely should try to eat something at breakfast. Cream of Wheat is my favorite with some raspberries or strawberries on top with a little bit of brown sugar. It's also ready in 3 min and is quick - especially if you've got 5 kids!

    Extra veg and fruit are good too :) Make sure you're at LEAST eating 1200 calories a day - you've still got some to eat up.
  • shanna0413
    shanna0413 Posts: 600 Member
    i am by no means an expert lol. i can only go by what people have told me. you said you saw weight loss the first 2 days? how often do you weigh in? how are your sodium levels? i was told my sodium intake is kinda high (im working on lowering it) and that makes you retain water then ur weigh wont go down. also are you eating enought calories? the day i looked at you had 460? left and that put you close to 1200 for the day, maybe your body hit starvation mode? you could try increasing cal and exercise and maybe taht will jump start your weight loss? best of luck to you and remember it will take time try not to det discouraged and keep trucking along.
  • jen_davenport
    jen_davenport Posts: 4 Member
    Congratulations on all the good choices you have made this week! Change is hard, and it will take time regardless of our desire to have what we want when we want it 

    I looked at your diary, and while I am by no means an expert, the first thing I noticed was you’re not eating breakfast, your trying to fuel your body on a cup of coffee. The second thing I noticed was the amount of sugar that is still hanging around in various forms, even natural sugar in the form of honey can raise our insulin levels and cause metabolic chaos. I also noticed that while you are getting in all your meals, that your snacks are really on the low side, and should be considered more of a meal rather than a snack. And finally, I noticed that you didn’t write down that you had drunk any water. Your body needs water to flush the fat and toxins that we hold onto. I hope that helps! Keep up the good, hard work. Remember, it’s not about luck but hard work! Consistently
  • Athena413
    Athena413 Posts: 1,709 Member
    Looks like you eat peanut butter fairly often, which isn't necessarily a bad thing, but I would consider switching to a natural peanut butter where the only ingredient is peanuts. Also, you don't have sodium listed as one of your nutrients tracked, so you might consider looking at your sodium intake. Too much sodium can cause you to retain water, and if you're not drinking enough water in the first place, you're not going to see the scale move. I see a lot of fruits and vegetables, and I'm assuming those are fresh and not from a can based on the way you logged them - that's one place sodium and sugar will really sneak up on you.
  • RAFValentina
    RAFValentina Posts: 1,231 Member
    Can't see any exercise logged in your diary. So maybe that's why.
  • hyde1977
    hyde1977 Posts: 476 Member
    Someone already said it...Water! Unless you are just not tracking it but if you are also drinking coffee you would need even more water.

    With your busy life style - 5 kids!!!! are you sure you are set at the right level? I am sure you are buring calories well taking care of them- make sure in your goals you are set to a moderate working lifestyle as you probably move around alot!

    Watch where your sugars are coming from- if its coming from fruits and veggies then going over should be alright but if its coming from juices its not great! Look at your sodium intake! and water of course!

    You do seem to eat really well-
  • lovingmethin
    lovingmethin Posts: 47 Member
    everything looks good except one thing, I would add more to your breakfast, it's the most important meal of the day. Even if it's just some egg whites and an english muffin. Two egg whites and a fat free whole wheat english muffin is only 100 calories add in a banana or an apple and you have a nice start to your day. There's roughly 25 calories in an egg white and 80 to 90 in a whole wheat fat free english muffin.

    Thank you. I have been considering adding in breakfast but was not sure what to eat that would be low in calories and not make me starve. Your suggestion sounds very good. I'm a cereal type breakfast girl which is why I've been skipping it.
  • LadyMalady
    LadyMalady Posts: 13
    Good job keeping under your calorie goal. Here are some points I could think of:

    1) You should be careful of eating too less and going into starvation mode.
    2) It is really important to drink at least 8 glasses of water everyday. It really aids in weight loss. What I do is drink 3 glasses as soon as I wake up. I keep a bottle of water close to me always and this also prevents me from drinking coffee.
    3) Be careful to balance out your meal (you are doing a good job already, but try to meet the goals in individual food groups too).
    4) It is very, very important to exercise. I couldn't really see any exercise allowed calories in your food diary. So if you are not doing it, I would suggest at least 3 workouts of 30 min each per week. You can do really effective exercises right at home.

    Hope this helps,
    Haritha
  • Athena413
    Athena413 Posts: 1,709 Member
    Another thing I might suggest is fat free half and half instead of full fat. It has about half the calories as regular half and half. Also try using organic stevia to sweeten your coffee instead of sugar. I'm a coffee fiend, so I've experimented a lot with trying to get my coffee to taste how I want without adding a ton of extra calories.
  • getyupcowgirl
    getyupcowgirl Posts: 70 Member
    You can still have cereal for breakfast! I changed my milk to almond milk and I try and eat a high fiber, low sugar cereal. Any fiber 1 cereal, shredded wheat or kashi brand cereal would be good.
  • lovingmethin
    lovingmethin Posts: 47 Member
    Congratulations on all the good choices you have made this week! Change is hard, and it will take time regardless of our desire to have what we want when we want it 

    I looked at your diary, and while I am by no means an expert, the first thing I noticed was you’re not eating breakfast, your trying to fuel your body on a cup of coffee. The second thing I noticed was the amount of sugar that is still hanging around in various forms, even natural sugar in the form of honey can raise our insulin levels and cause metabolic chaos. I also noticed that while you are getting in all your meals, that your snacks are really on the low side, and should be considered more of a meal rather than a snack. And finally, I noticed that you didn’t write down that you had drunk any water. Your body needs water to flush the fat and toxins that we hold onto. I hope that helps! Keep up the good, hard work. Remember, it’s not about luck but hard work! Consistently
    Thank you. I do drink water but I have been forgetting to log it. But, I agree, I still need more water than what I have been logging.
  • ayummymommy01
    ayummymommy01 Posts: 135 Member
    I don't know... I disagree with the "good food choices" as stated above.
    In all honesty, you want help, I will let you know what I think.
    Each meal should have some sort of protein...don't see much protein at all. Each meal should have some sort of complex or veggie or fruit carb....none of that either. Water--definitely needed...
    Too much sugar and coffee and not enough GOOD food.

    So my recommendations are:
    • Eat five to six small meals spread out by two to three hours every day.
    • Combine lean protein and complex carbs at every meal. (portions are key)
    • Drink two to three liters of water each day.
    • Carry real, healthy foods to get you through the day.
    • Avoid pre-packaged, over-processed refined foods.
    • Avoid white sugar and flour, saturated and trans fats, colas, juices and alcohol.
    • Consume healthy fats (EFA), fresh fruits and veggies!
    • Stick to proper portion sizes.


    For example:
    7:00: ½ cup oats and 4 egg whites 1 egg
    10:30: Protein Powder or other source of protein (natural peanut butter and some ri ce cakes) and ½ fruit
    1:00 Tuna (or eggs) with ½ sweet potato and veggies
    3:30: cottage cheese or greek yogurt, 2 tbsp flaxseed, ½ fruit
    6:00: Chicken, fish or lean ground beef with ½ sweet potato or 1/2c brown rice or quinoa, broccoli and veggies w/ O.O.
    Mid evening: Protein Powder or some egg whites and veggies

    Also make sure you are getting at least your goal cals for the day. If you work out you need to eat more...This is my opinion based on what I saw in your diary.
  • GINAvsGINA
    GINAvsGINA Posts: 270 Member
    Your choices are not bad although I did see I few things I would change. Instead of having domino sugar with your coffee or tea try Truvia it is a really good substiture, eat more protein and less carbs. I love pizza myself and have found I can make my own for less cals, carbs and fats and it taste better. The tombstone although a healthier version is high in cals and carbs. I can see you like pineapple as well but one thing about all fruits is they are full of natural sugars and some more than others. Instead of just having a serving of pineapple have half a serving and mix it with half a serving of berries(strawberries, blueberries, blackberries etc). You probably don't want to eat pita or flatbread and totilla chips during the same meal too many carbs, harder to burn them off. And my last critique actually made me smile because it was one of my hardest items to quit, the regular coca cola, you only had half a serving and it alone had more carbs then almost everything else you had that day. As hard as it is diet would be a better choice. I'm a recovering carboholic :laugh: and I know that I have noticed a change since I have cut them. It may be hard to cut all at once but maybe one week you can cut the domino sugar for the sugar substiture and then go from there. GOOD LUCK!
  • jhardenbergh
    jhardenbergh Posts: 1,035 Member
    I am also a big fan or Dannon Light and Fit yogurt. I will usually add in a 1/2 cup of whole foods brand (365 Value) Protein Flax Berry cereal. Together they are about 170 calories. There are also several websites where you can find low calorie breakfast, lunch, dinner, and snacks that have high nutritional values. My wife's favorite go to websites are Hungry Girl and Gina's Skinny. Not sure of the actual web address but if you google it you could find it I'm sure
  • lovingmethin
    lovingmethin Posts: 47 Member
    I don't know... I disagree with the "good food choices" as stated above.
    In all honesty, you want help, I will let you know what I think.
    Each meal should have some sort of protein...don't see much protein at all. Each meal should have some sort of complex or veggie or fruit carb....none of that either. Water--definitely needed...
    Too much sugar and coffee and not enough GOOD food.

    I appreciate your honesty and advice, but I am confused as to how you do not think that I am eating a fruit or vegetable at each meal. I have been gorging on greens every single day. They are usually blended up with protein powder because I am not a big meat eater, but I have been trying to eat meats, add peanut butter, or to use a protein powder. Sometimes my morning snack may actually be my lunch meal and I will have my greens and protein then. If I don't use a protein powder, I will add a banana and sometimes honey. Thank you for looking this over. You have made some very good points and I will try to cut the honey out of my smoothie and just stick with a fruit to sweeten it.
  • GINAvsGINA
    GINAvsGINA Posts: 270 Member
    I forgot one very important thing that GNC shake although it may seem like a good choice its low in protein and high in carbs which means its probably full of sugar. Try muscle milk shakes, a 11oz shake is about 170-180 cals and has 20 grams of protein and not to mention they are very tasty. My personal favs are the chocolate(which taste like chocolate milk) and the banana cream but they have a variety of flavors and they are sold at GNC as well.
  • lovingmethin
    lovingmethin Posts: 47 Member
    Your choices are not bad although I did see I few things I would change. Instead of having domino sugar with your coffee or tea try Truvia it is a really good substiture, eat more protein and less carbs. I love pizza myself and have found I can make my own for less cals, carbs and fats and it taste better. The tombstone although a healthier version is high in cals and carbs. I can see you like pineapple as well but one thing about all fruits is they are full of natural sugars and some more than others. Instead of just having a serving of pineapple have half a serving and mix it with half a serving of berries(strawberries, blueberries, blackberries etc). You probably don't want to eat pita or flatbread and totilla chips during the same meal too many carbs, harder to burn them off. And my last critique actually made me smile because it was one of my hardest items to quit, the regular coca cola, you only had half a serving and it alone had more carbs then almost everything else you had that day. As hard as it is diet would be a better choice. I'm a recovering carboholic :laugh: and I know that I have noticed a change since I have cut them. It may be hard to cut all at once but maybe one week you can cut the domino sugar for the sugar substiture and then go from there. GOOD LUCK!
    Thank you Diva for the advice. I do plan to try to switch to stevia again. I've tried several times and been unable to make the change, but since I am eating so many leafy things, maybe I won't notice the leafy taste, lol.
  • lovingmethin
    lovingmethin Posts: 47 Member
    I am also a big fan or Dannon Light and Fit yogurt. I will usually add in a 1/2 cup of whole foods brand (365 Value) Protein Flax Berry cereal. Together they are about 170 calories. There are also several websites where you can find low calorie breakfast, lunch, dinner, and snacks that have high nutritional values. My wife's favorite go to websites are Hungry Girl and Gina's Skinny. Not sure of the actual web address but if you google it you could find it I'm sure

    Thank you very much. I will look at those when I get back home.
  • lovingmethin
    lovingmethin Posts: 47 Member
    I forgot one very important thing that GNC shake although it may seem like a good choice its low in protein and high in carbs which means its probably full of sugar. Try muscle milk shakes, a 11oz shake is about 170-180 cals and has 20 grams of protein and not to mention they are very tasty. My personal favs are the chocolate(which taste like chocolate milk) and the banana cream but they have a variety of flavors and they are sold at GNC as well.

    I love Muscle Milk! As soon as this runs out, I will get that one instead.
  • Amber82479
    Amber82479 Posts: 629 Member
    Based on your calorie goal for the day, you're not eating nearly enough calories. Your 500 calories or so under and if this is a regular thing for you, your body is probably in "starvation" mode. Also, I would cut out the refined sugar and eat more whole grains and less processed food. Grab a Weight Watchers or other healthy eating cookbook and try out some new recipes. Finally, I would say it's really important to eat breakfast, even if it's just a slice of whole wheat toast with peanut butter, you should eat something. It fuels your body and keeps cravings away. :)
  • ayummymommy01
    ayummymommy01 Posts: 135 Member

    I appreciate your honesty and advice, but I am confused as to how you do not think that I am eating a fruit or vegetable at each meal. I have been gorging on greens every single day. They are usually blended up with protein powder because I am not a big meat eater, but I have been trying to eat meats, add peanut butter, or to use a protein powder. Sometimes my morning snack may actually be my lunch meal and I will have my greens and protein then. If I don't use a protein powder, I will add a banana and sometimes honey. Thank you for looking this over. You have made some very good points and I will try to cut the honey out of my smoothie and just stick with a fruit to sweeten it.

    Ok. As long as you're eating fruits and veggies that is good. Good fruit choices are apple, melon, berries, strawberries...bananas are high in sugar so not the best choice but still better than soda or junk.
    As for veggies, the green fibrous ones are best.
    Banana is not a sub for protein. You need that protein in there. The banana is the carb. Maybe use a bit of almond milk too...
    I would drop the honey. It is only sugar.
    Feel free to take a look at my diary (Sunday to Friday...Saturday I treat myself a bit and don;t have the same schedule so not best example, but Sunday to Friday is balanced and has some options (including using a protein powder) you may find useful.
    And remember to try and meet or stay +-50 cals of your "net goal"... you are probably not eating enough good calories either.
    Happy to help...we r in this together ;)
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