Weight Loss Support - What is my fitday chart SUPPOSED to look like?




JessicaBT
02-23-2007, 10:53 PM
I entered all of my food into the Fitday.com thing today.... So it told me what the calories and carbs and protien and all were... but it doesn't tell me what they're supposed to be. At least anywhere I could see. I assumed I was entering in my weight, height, and how much activity I do, so that it could tell me if I was eating the right amount of calories and carbs and fat and all. Maybe not? I have absolutely no idea what I'm doing. I ate less today. I moved a little more. I ate a salad with grilled chicken for dinner, which, according to this site, was the worst thing I did. Aaaargh! How do I find out what my little pie chart SHOULD look like? I'm going to post what it says for today below. Can anyone give me any advice? I'm also not sure I'm using the program right.
Calories Eaten Today
grams cals %total
Total: 1694
Fat: 98 881 53%
Sat: 28 248 15%
Poly: 17 154 9%
Mono: 45 408 24%
Carbs: 124 476 28%
Fiber: 5 0 0%
Protein: 79 317 19%
Alcohol: 0 0 0%


erinket
02-23-2007, 11:24 PM
I ususally shoot for

20-25% fat (9% or less saturated)
50% carbs
25-35% protien
over 25g fiber

ennay
02-23-2007, 11:31 PM
Its very personal what your targets are. Some people do better with a diet with more protein, some with less.

For almost any program your fat and sat fat is way way high.

In general fat should be under 30% although I tend to run in the 30-33% range...but I am nursing a baby

Your saturated fats should be 10% max (<7% recommended especially if you have heart disease risk factors)

Fiber minimum 25 grams....if you normally only eat 5 g you need to work up to 25 gradually or you will be in intestinal distress.

Protein/carb---there is a wide range...most people will do 15-40% protein.

I personally shoot for
25-33% fat
45-50% carb
20-25% protein
>35 g fiber

If you are doing the online fitday, you can make your fitday visible to the rest of us and people will give all kinds of feedback.


Angihas2
02-23-2007, 11:37 PM
I aim for

Fat 20-30%
Protien 30%
Carbs 40-50% depending on fat.

I've had many days where carbs were to high, or fat was to high. You can add healthy fats by lightly sauteeing veggies in a Tbsp of olive oil, but make sure you count the oil too. If you go to edit profile, under quick links, there's a line there to add your fit day for us to see. We can look at it and maybe give you healthier alternitives to things you may be using. Also, carefully watch the portion fitday defaults too, sometimes its insanely high. Who uses a liter of olive oil?!?!?!?!

JessicaBT
02-23-2007, 11:45 PM
Okay, I made it public. :o



http://www.fitday.com/WebFit/PublicJournals.html?Owner=JessicaBT

Thanks for the replies and the advice. It looked to me like a great deal of the fat came from the eggs, and see if I ever eat Wheat Thins again! I think that word "Thins" is misleading. No wonder I'm gaining weight. I have no idea what is healthy, and what isn't!

Angihas2
02-24-2007, 12:35 AM
I don't know if this is true or not, but one of the ladies in my moms forum stated that a serving of wheat thins is equal to a donut, when you look at whats in them. I'd rather have the freaking donut!

OK, looking at your fitday now. My advice, double check the amounts listed, as in the eggs, did you truly eat a cup of scrambled eggs?

was the chicken in your salad breaded? If not, you can change that, also, if it was, next time pull the breading off :D

Cheese, try low fat or reduced fat cheese.

I would also advise you enter in the amounts listed on the products you use. I tried to find the nutritional info for wheat thins on the nabisco site, no luck with that but found it at spark people and this is what it states
Nutrition Facts

Nabisco Wheat Thins Crackers, baked

Serving Size: 1 serving
Amount Per Serving
Calories 136.3
Total Fat 5.8 g
Saturated Fat 0.9 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 2.0 g
Cholesterol 0.0 mg
Sodium 167.6 mg
Potassium 56.3 mg
Total Carbohydrate 20.0 g
Dietary Fiber 0.9 g
Sugars 2.6 g
Protein 2.4 g

Did you crush them up until; you had a cups worth? thats what fitday states you had. If so, that was probably more than the considered serving, which is probably 7-14 crackers. Pay close attention to servings size, both what you actually eat and what you input for fitday. Again, I cannot reiterate how much putting in brands and your own custom foods will help. It's a HUGE pita initially, but as you can see, if you had 1 serving of wheat thins, the difference in calories between what you think you ate and what you actually ate, calorie wise, is huge.

Reading the journal, we too have a strict food budget. Alot of people think the family sizes of meat packages save money, truly pay close attention to the difference in price per pound on smaller packages and the family packages. Wal-Mart is notorius for marking the family packages 20 cents off per pound, but as I reconfirmed again yesterday, the family package of chicken legs was 2.67 per pound, - 20 cents, the smaller packs were 2.24 per pound, clearly more than a 20 cent saving per poud. I buy large 6 dollar bags of birds eye brand veggies, I think its 5 pounds, the Normandy and Asian mixes are great. Fresh produce, I just bought a pound of carrots for 66 cents for the bag. I normally get the baby carrots, prewashed and peeled. BAH! They were 2.06 for a bag, better to do the work myself. Bananas, apples, oranges, their costs stay pretty consistantly cheap. Grapes vary, right now, here, they're ridiculously priced. When avacodes are looking good and priced good, buy them, alot of them, buy some ready to eat, some close to ripe and alot of lighter green ones, those can ripen over a period of 2 weeks, when avacod prices will possibly be higher. I use Wal_mart's OOPS we baked to much bakery reduction for bread, I buy the whole wheat, harvest grain etc, then come home, cut it in 4 sections and freeze them. I bought a loaf of their sourdough bread for 90 cents yesterday, 90 calories per slice and 1 slice cut in half is more than enough bread for a sandwich. Sourdough doesnt have sugar and tends to be lower calorie. A box of tilapia<sp> fish at Wal-Mart is roughly 4 lbs and comes in presized 4 ounce servings, individually wrapped and is great steamed, baked, grilled atc, its usually 9 dollars or less for the box. Thats a great buy. Brown rice, WONDERFUL, is 2 dollars a bag, long grain is better, it means it has more of the outer shell on it, which is why its better for you, heartland makes a 100% whole wheat pasta, 97 cents a box, add some reduced/no salt added diced tomatos to their rotini pasta, and a few ounces of shredded chicken you have a great lunch. Top pasta with no sugar added pasta sauce. Pay close attn to serving sizes. A serving of pasta is in general 2 ounces. Not 2 cups. Most of us find our idea of a portion and the manufacteres idea of a serving has a huge difference. This is doable, even on a tightly restrained budget!

Also, if you dont have a kitchen scale, I would suggest get one at your earliest opportunity. OUr wal mart had some clearenced out at 7 bucks, I use that thing every meal. I know clearence varies store to store, but keep an eye on them, but until then, keep in mind, a serving of beef/pork/chicken tends to be 3-4 ounces, roughly the size of your palm or the size of a deck of playing cards. Thats 1 serving! seems small, doesnt it?! A serving of fruits/veggies is generally for veggies, 1/2 cooked, 1 cup uncooked. fruits is generally the fruit, some are large, apples, oranges bananas, come in different sizes, so pay attn to that. You can do this!

sugarlove
02-24-2007, 12:37 AM
Fitday is a great tool for learning about nutrition - I really got into the whole nutrients section once I started using the program. I like to see which vitamins, etc. I'm low on and work on getting the numbers up! I'm kind of a geek that way :D

I too like to aim for about 30% fat, about 25% protein, and about 45% carbs.

Start making a habit of reading the nutrition facts labels on products before you buy them - pretty soon it becomes second nature, and you'll learn more than you ever wanted to about what's healthy and what isn't. You'll want to take note of the amount of calories per serving (as in, are 8 tiny crackers worth 260 calories? only you can decide!), the percentage of fat per serving (45% of a days' worth of fat in 2 cookies isn't really a great deal), ideally the ABSENCE of trans fat, and a minimum of saturated fat. Processed snack type foods will typically be the worst offenders - little food of little nutritional value for big calorie and fat gram expenditures.

Over time and with your research, it will get easier!!

ennay
02-24-2007, 02:02 AM
Yeah, a cup of scrambled REAL eggs is not 437 calories what you have in there is a cup of reconstituted powdered egg stuff.

JessicaBT
02-24-2007, 02:26 AM
Thanks! I think I got my foods fixed... I have trouble with the food descriptions on there. Like, why can't I find the words "Grilled Chicken" or, even better, "Grilled Chicken Salad" anywhere on there? I clicked on Broiled Chicken Breast, and then Wendys salad, when what I actually had was a McDonalds Grilled Chicken salad.
Why are there no omelets? I had to enter all of the ingredients of my omelet seperately. Oh well. I think it's as correct as it's going to get now. I appreciate you all taking the time to look at it and correct me. I hope I can figure out how to navigate that site and understand it, because I can see how it will be very useful if I am entering the correct things.

Nikaia
02-24-2007, 02:46 AM
What you're going to have to learn to do is input the component parts. If you want to make it a little easier on yourself, clear your day's foods. Only enter the items which are part of whatever food you want to log. Then, open a separate screen of fitday and go to "add new custom food". Use the first screen to total up the calories, fat, etc of all the ingredients, and input the totals into the custom food page. Name it, give it the right serving amount for that level of cals that you're putting in, and voila. I've got my "English muffin breakfast" including the muffin, butter, jam, and a glass of milk...my "Ginger Shoyu Chicken" including the chicken and all the ingredients in the marinade..."Breakfast smoothie" including the different fruits and yogurt..."Soycutash" which is a prefrozen mix of corn, chopped red bell pepper, and soybeans that I use a lot of...you see what I mean? Fitday can't have stuff like "omelette" in there, because EVERYONE makes their omelettes a little bit different.

Advice: when you want to find something, be as general as possible in the search function. You wanted the caloric value for a chicken salad, right? Search for "chicken" (then find grilled breast or whatever it was), then "lettuce" and choose the kind of lettuce, "dressing" and find the right one, etc. Piece by piece, and be general rather than specific.

You'll get the hang of it soon enough. :)

ennay
02-24-2007, 09:43 AM
It is really hard at first until you get your custom foods in

For something like McDonalds (many restaurant foods) - go to their website, or dietfacts.com or calorieking.com They will have values specifically for their chicken salad. Then you can create a custom food in fitday to match. If you use dietfacts.com you can even add the custom food to fitday automatically. Just be logged in to fitday in one browser tab and go to dietfacts.com in another tab, do the search for your food and at the bottom of the info will be a button to add it to fitday.

For stuff you make at home often, create your own custom food as Nik says. Otherwise add it in piece by piece.

baffled111
02-24-2007, 02:17 PM
Hey Jessica,

It looks like you're doing great! A couple of suggestions:

If you can, buy a food scale (maybe you can find one at Goodwill or equivalent?). It's helpful to weigh out your portions of fats and proteins instead of just guessing at them. 3 oz of grilled chicken breast is only 140 calories, and with a big salad, 3oz of meat is really enough.

Switch to DIET SODA! Your tastebuds will adjust, and you'll save yourself 150 calories a day. Diet soda tastes worse at first, if you're used to the sugary stuff, but you can and will get used to it (and develop a preference for it).

Being on a budget: processed foods and fast foods are more expensive than fresh, whole foods. Buy veggies and fish and chicken instead of McDonald's and Wheat Thins. You can make a great, healthy meal at home for less than $5 per person if you eat some veggies and a lean, inexpensive protein.

But you are making a great start!

JessicaBT
02-24-2007, 02:18 PM
Thanks. I think I'm getting it all figured out. Today will be my second day sticking to a diet of sorts. Yesterday my excercize was digging up 50 daffodill plants, and today, I will be replanting them. I'm thinking maybe I'll find some heavy gardening to do every day, to trick myself into thinking I'm not excercizing. I won't drink diet drinks because artificial sweeteners cause memory problems, and all sorts of other ugliness. It may not make sense that I'm drinking unhealthy colas still, when I think diet colas are too unhealthy, but what I've been doing is gradually replacing the colas with water, and drinking more water every day. I want to go strait from unhealthy drinks to healthy drinks, no artificial sweetener in between. Today, all I've had is water, so I'm doing better. I put my fitday link on the side over there.
<~~~~~~~

http://diaet.abnehmen-forum.com/ticker/showimg-1noteP_1tasseP_235_235_125_abs.png (http://diaet.abnehmen-forum.com/)

JessicaBT
02-24-2007, 04:48 PM
:D I am LIKING this fitday thing! Hubby was cooking some cod fillets, and I brought the bag in here and entered in all the info, and the numbers on those looked pretty good to me. I went back in there to tell him that, and saw him putting butter in the pan. I came back in here and entered in butter, and ended up yelling "TAKE THE BUTTER OUT OF THE PAN!!!!" because the butter alone totally ruined the whole day, according to the chart. He dumped the butter out, and squeezed lemon on the fillets instead. Now he's watching them closely so they won't burn or stick to the pan. Sadly, we have nothing but butter in the house for non stick purposes at the moment. What is the best thing to use for that?

By the way, I noticed that when I click on the Fitday link up there under my name and location, it goes to a page that says "Error. This person does not have a Fitday journal" or something. I do too!!! I tried putting the address into my profile again, and that didn't fix it. I'm not sure what to do about that. Here's the link, though. ~>
http://www.fitday.com/WebFit/PublicJournals.html?Owner=JessicaBT

JayEll
02-24-2007, 04:59 PM
Hi again,

Use PAM--it is a natural product and it has no calories. Spray it in the pan as directed, it will prevent sticking.

Also, a trick I use when I want a non-diet soda is to get some plain seltzer water or sparkling water, and dilute the soda maybe half and half. At first it tastes a little thin, but as you get used to it, you'll find you can use even less of the cola and still enjoy it. I dilute the diet soda, too. I can hardly drink a straight soda of any flavor these days.

Jay

ennay
02-24-2007, 05:36 PM
I dilute the soda with club soda as well, I agree...if you dont have a diet soda habit, dont start one. Better off switching to plain. Another thing I love is ~10 oz club soda, 2 oz cranberry juice (not cocktail) and a squeeze of lime.

For the fitday thing...in your profile make sure you only enter your username, not the whole public link. 3FC automatically adds the rest of the string so just JessicaBT should be in that box.

Angihas2
02-24-2007, 06:57 PM
I use Mazola Pure cooking spray. I forgot pam comes in flavors, I may need to try that one day.

cajungal328
02-24-2007, 07:37 PM
Wal-Mart is notorius for marking the family packages 20 cents off per pound, but as I reconfirmed again yesterday, the family package of chicken legs was 2.67 per pound, - 20 cents, the smaller packs were 2.24 per pound, clearly more than a 20 cent saving per poud.


Good God! Your chickens must be made of gold!!! I live in South Louisiana, and I just bought leg quarters at $.45 lb., and bone in chicken thighs for $.99 lb. just last night at our Wal-Mart... If chicken legs were $2.69 lb here, Wal-Mart would definately be keeping their chicken... even boneless skinless chicken breasts are under $2 lb. here...

Why is your chicken so expensive?

Angihas2
02-24-2007, 07:42 PM
Good God! Your chickens must be made of gold!!! I live in South Louisiana, and I just bought leg quarters at $.45 lb., and bone in chicken thighs for $.99 lb. just last night at our Wal-Mart... If chicken legs were $2.69 lb here, Wal-Mart would definately be keeping their chicken... even boneless skinless chicken breasts are under $2 lb. here...

Why is your chicken so expensive?


Now, that I don't know? It's slightly lower than the price I paid for chicken in Los Angeles, where I expect prices to be high. I paid about what you pay now when I lived in Alabama and Arkansas, but here, it can be pretty high. I used to get the entire fryer chicken, uncut for less than 2 bucks, here, they're usually 4 or more. The leg quarters are cheaper, but noone in my house, besides me will eat them, even the kids think they taste funny, why, I don't know, but they do. And noone here likes thighs. I like breasts, kids and Matt like legs, so I buy the packages of those.

Tara D
02-24-2007, 07:45 PM
My chicken drumsticks are 99 cents to 1.29 per pound for the store brand. I think the most I've paid for brand name pack is 1.79/pound or so. I skin them myself at home.

cajungal328
02-24-2007, 07:56 PM
I love chicken. I was raised in a not so rich family, and we were raised on alot of chicken, chicken gumbo, chicken and rice, baked chicken, fried chicken, chicken spaghetti, cheesy chicken, etc... We ate that alot becuase it was cheap and went far. Today, I could live on chicken. I could eat chicken every day, there are so many ways to prepare it, I could never get bored. But if I had to pay an arm and 2 legs for chicken, I would be one miserable person...

Remind me never to leave Louisiana.....

ennay
02-24-2007, 08:21 PM
Good God! Your chickens must be made of gold!!! I live in South Louisiana, and I just bought leg quarters at $.45 lb., and bone in chicken thighs for $.99 lb. just last night at our Wal-Mart... If chicken legs were $2.69 lb here, Wal-Mart would definately be keeping their chicken... even boneless skinless chicken breasts are under $2 lb. here...

Why is your chicken so expensive?

OMG that is the cheapest chicken I have ever heard of.

chick_in_the_hat
02-24-2007, 09:44 PM
Here's why your link in your profile might not be working -

To share a link to your FitDay journal, enter your FitDay username below. Hint: Do not copy and paste the whole link to your fitday account here, only enter the USERNAME portion from the link.

Oh and welcome! :D

:doh: I just saw ennay's post.

cajungal328
02-24-2007, 09:52 PM
Thats what I am saying.... I couldn't imagine paying over $2 lb for leg quarters... Here they are like .50 lb, normally, and sometimes they go on sale... I have seen myself go to Piggly Wiggly or Super 1 and pay like .29 lb - .39 lb., during a good sale. That's when we buy alot and stock the freezer, or have a big bar-b-que, when chicken is dirt cheap... Now you see why we cajuns eat alot of chicken....

Now, beef is another story, usually $2-$3 lb., depending on the cut.... pork usually $1 -$2 lb. depending on the cut...

But, our minimum wage is still $5.65 hr.... maybe that's why food is cheaper here, just like gasoline is like a little over $2 a gallon...

I'm glad I wait tables. I am able to make like $10 -$15 hr. on weekdays, $18 - $20 hr. on weekends.... I make decent money... not a great living, but it beats $5.65 hr.

jillybean720
02-24-2007, 09:54 PM
haha, you'd have a heart attack if I told you how much I pay for my boneless skinless chicken breasts here if you're paying less than $2/lb (and I do buy the store brand) :dizzy:

I can't comment on beef or pork prices since I don't buy either--I eat only chicken or ground turkey, not just because I'm trying to be healthy or snobby, but because I just don't really like beef or pork at all (aside from bacon--I don't like turkey bacon).

The minimum wage in the state of VA is probably pretty low, but Northen VA is very different from most of the state in that the cost of living here is insanely expensive (I'm about 15 minutes outside of DC). I make roughly almost $30/hour at my full-time job (I'm slaried, so that's an estimate), but I'm still keeping my eyes open for a flexible part-time job to have on the side. We're looking for a townhouse (not even a real stand-alone house...an attached townhouse) to move into next fall, and even though the market has come down a bit in recent months, we can't find much for less than $300k, so I guess the price of chicken is about equal to the price of everything else :devil:

JessicaBT
02-24-2007, 10:03 PM
Thanks! :) My Fitday link is now working. :carrot: If you all weren't telling me how to work all of this stuff, I'd be totally lost. (No computer skills.) Thanks, thanks, thanks.
I walked my dog today, and went to the park and climbed through the kids castle thing for a while, and did a lot of shoveling to plant daffodills. It makes me want to go out and burn calories when I can see the graphs and it's all laid out for me and obvious. This online dieting thing is brilliant. Genius, I say!
I am now officially excited.
Could someone who knows more about nutrition than I do look at what I ate today, and tell me if anything was wrong with it? I do want to do a low carb thing... and I'm not sure if my fat intake is still too high. Math was never my strong subject.
It will be so nice when I know you all better, and have people I know there for accountability.
By the way, I take a handfull of vitamins twice every day. Should this be entered somehow into the nutrition records?

ennay
02-24-2007, 11:18 PM
Thanks! :) My Fitday link is now working. :carrot: If you all weren't telling me how to work all of this stuff, I'd be totally lost. (No computer skills.) Thanks, thanks, thanks.
I walked my dog today, and went to the park and climbed through the kids castle thing for a while, and did a lot of shoveling to plant daffodills. It makes me want to go out and burn calories when I can see the graphs and it's all laid out for me and obvious. This online dieting thing is brilliant. Genius, I say!
I am now officially excited.
Could someone who knows more about nutrition than I do look at what I ate today, and tell me if anything was wrong with it? I do want to do a low carb thing... and I'm not sure if my fat intake is still too high. Math was never my strong subject.
It will be so nice when I know you all better, and have people I know there for accountability.
By the way, I take a handfull of vitamins twice every day. Should this be entered somehow into the nutrition records?

Was that really all you ate today? WAY WAY too low in calories. You shouldnt go below 1200 and even that is low to START a diet plan on.

Too much fat, not enough fruits and veggies, too much saturated fats.

Instead of LOW CARB, try healthy carbs---whole grains in reasonable portions, fruits and veggies

chick_in_the_hat
02-25-2007, 12:19 AM
Don't mince words, ennay ;)

Joking aside, I agree that your calories are too low. You'll just set yourself up for some ugly bingeing or a jacked up metabolism (the technical term). Add more veggies, salads, healthy whole grains...

I do wanna say :bravo: for asking questions and making a big effort! You ARE doing this the right way, you just need to give yourself time to learn your way. Please know that the advice you are given is because we care about you!! :hug:

I'm excited you are excited - that's :cool: I also say good on you going for a walk!! Exercise is key - for mood as well as physical health. Keep up the good work. :D

Angihas2
02-25-2007, 12:19 AM
I weigh a bit less than you and am taller, but I still try not to go below 1400 a day. Upper limit is 1800. I try to have 2 high days a week, and stick between 1500-1600 if I can, I don't always succeed. 1200 is the LOWEST anyone should go, unless they have a specific reason, besides weight loss. I don't know what that reason is, but I'm sure someone might. Having said that, it's not a bad place to START and you'll probably see some initial weight loss, but you'll likely stall out and get frustrated. This is where tweaking the plan to your individual needs comes in, you begin to increase calorie increments in 100-200 amounts per week, so that weight loss beings to become steady, 1-2 lbs per week. Once you find your upper and higher ranges, you've found your spot, so to speak, until you again, lose enough weight that those earlier caloric needs have become smaller, via weight loss without working out, or larger, via weight loss with increased muscle mass. Muscle burns more calories doing absolutely nothing, than fat does, running the fatman triathalon. I agree with introducing healthy carbs, I think most people need them for minor brain function. Veggies are usually considered carbs by our body, but pack a small calorie size vs the huge nutritional punch they give you. They usually help alleviate hunger, I find. As do whole grains, brown and wild rices, whole wheat pasta's, whole grain breads, oatmeal, barley etc. If you do low-carb, that's fine. People often find success with it, but even Atkins, the most carb restrictive plan I know of, allows veggies. So, please, don't skimp on those, your body needs them. I see you have 2 fruits on there, but no veggies, add them. Bagged spinach/frozen spinach is a nutritional powerhouse and has very few calories. It goes great in everything from salad, to sandwiches, omelets, soups, casseroles and stir-fries.

You'll get the hang of the techie part of fitday soon enough and be rolling along in no time!

JessicaBT
02-25-2007, 01:21 AM
Aaaaargh! Ok, thanks again. I ate three meals and a snack...
I WAS still hungry though, so after reading that, I ate another serving of Turkeyburger with cheese and stirfry. I haven't entered that yet.

The reason I'm skimping on vegetables at the moment is because I'm broke. I do have canned spinach in my cabinets though, so I added that for tomorrow. I know canned isn't the best way, but it's what I've got.
I'm just having trouble getting the calories up and the fat down at the same time. I worked on tomorrows menu for an hour, adding things and deleting things on Fitday. (I already entered my food for tomorrow.) I got it up to 1591 calories for tomorrow, but I'm afraid the fat is still high. I kept it down as low as it is by leaving butter off the bisquits and out of the spinach, which are two things I usually would have done automattically.

I found out, because I'm broke, that tuna doesn't have a lot of fat in it. My chicken for lunch was the highest fat I have on there.
I'll definitely up the veggies as soon as I can. See, we have a food budjet. We put our food money for the month in an envelope at the beginning of every month... (Dave Ramseys envelope system.) and my envelope got away from me this month, so I'm having to use some of the unhealthy things that I have in the house already until I have a new envelope.

Next time, I will probably do better with my money as well, because I'm going to have to plan everything out, in order to stay on a diet. I usually go in Wal Mart and get whatever looks easy and fast. (I'm talking about FOOD! Get yer mind out of the gutter!) The planning of the menu will probably end up saving me money.

I really appreciate all of the help, encouragement, and advice. It's occuring to me that nobody ever taught me how to eat right. And it may require a 4 year college degree to understand all of the nuances. The food pyramid thingy in my health class definitely didn't cut it.

baffled111
02-25-2007, 03:33 AM
Hi Jessica,

Your breakfast bacon is very high in fat--that is the first place to start cutting fat calories. You can always have grilled chicken though--it is low in fat and high in protein. All good things.

Instead of butter, have you tried the Brummel & Brown yogurt margarine? You can't cook with it, but it is very low in calories and works on breads, corn, etc, etc. I think it tastes pretty good, and it is not particularly synthetic.

Try canned tomatoes! Canned tomatoes have almost NO calories, plenty of nutrients and they have bulk enough to make you feel full (plus they're cheap). Put your other canned veggies (or fresh, if you have them), in a pot with some canned tomatoes and some herbs and spices and you'll have a hard time topping 100 calories. Depending on how you season your medley, you can eat them with pasta or rice and a nice lean protein (ie, throw tomorrow's chicken drumstick in a pot with tomatoes and whatever veggies you have instead of frying the thing and save yourself a bg handful of calories). Tomato-based dishes are, in my opinion, the secret to a low-calorie diet.

You should be proud of how hard you are working--just make sure that you get enough filling calories. You didn't eat anywhere near enough food yesterday. Find the money for baby spinach and veggies. They stand between you and starvation.

jillybean720
02-25-2007, 08:17 AM
There's nothing wrong with canned veggies. They may have added sodium from the canning process (used as a preservative), so just rinse your canned veggies in a strainer with water to remove a lot of the sodium. Also, I buy most of my veggies (the few I actually do eat--like broccoli and chopped spinach) frozen. There's always some sort of frozen veggies on sale, whether it's the bagged ones or the little cardboard boxed ones, and some studies have shown that sometimes frozen veggies are actually healthier for you than fresh because they are frozen at their peak of freshness rather than shipped around the country and left sitting on shelves before being used.

The only reason your chicken at lunch was highest in fat is that it was fried with skin and breading--even if you take off the skin and breading, some of the oil it was cooked in soaked into the meat. If you cook chicken yourself at home, remove the skin before cooking for a much healthier meat.

Being broke does not have to mean being fat. I do go back and forth on this quite a bit since I spend a LOT on groceries, but I also know I buy a lot of convenience foods when I could really buy cheaper versions to make at home myself. Things that are cheap and healthy: brown rice, dried (or even canned) beans, chicken on sale, frozen/canned veggies and fruit (with canned fruit, be sure it's packed in juice, not syrup), fresh eggs (and it's okay to chuck some of the yolks ;)), canned tuna, store brand health foods (most big grocery chains now have a store brand of organic/natural products--I buy a lot of "Nature's Promise" items)...make sure that if you're buying things like lettuce for salads, you buy a whole head of lettuce rather than the chopped stuff already in bags--you'll spend less money and get more lettuce out of it. In fact, anything that comes already prepared can likely be purchased in higher quantities for less money if you buy the unprepared counterpart and make it yourself at home. I know this means more work on your part (and believe me, I hate cooking), but it can definitely be worth it to add more nutrition and variety to your food.

Also, watch for sales. Most bigger stores even post their sale ads online so you don't even have to buy a newspaper :D I found Kashi GoLean cereal on sale at a store near me for $2/box--for something that's usually closer to $4/box (if not a little more), that was awesome, so I went and bought 6 boxes :p If bacon is a must for you (as it is for me), try a turkey bacon or at least a center-cut bacon (my Gwaltney brand center-cut bacon has 30 calories and 2g fat per slice, so definitely a step up from what you've got in your Fitday right now).

And to echo others, CONGRATS on trying to get things figured out! Some people feel silly having to ask a lot of questions, but it's really the greatest way to learn, especially with this 3FC site that has so many experienced and successful weight losers :carrot:

ennay
02-25-2007, 11:46 AM
:lol: I didnt mean to sound harsh, I was typing with one hand while nursing. The fewer words the better!

Angihas2
02-25-2007, 12:30 PM
OK, reading the journal part of your fitday you state you're eating turkey, chicken or tuna, so the bacon is chicken or turkey variety? Enter that in there, instead of NS as to meat type and your fat will come down. The biggest contributer of fat was the fried chicken. Even not eating the skin, you still get the fat that it was cooked in. Next time, maybe prepare it as you would, skinning it, coating it, you can try whole wheat bread crumbs for this, and baking it. That will remove some fat. You'll get it figured out.

JessicaBT
02-25-2007, 01:16 PM
I know, I know, frying is bad... (I didn't actually bread the chicken or eat the skin. I didn't even cook it in butter...) but my stove broke. Caught on fire, to be more specific. And caused a power outage. Anyway, so I went out and bought some of those little burners that you plug into the wall, and I've been frying everything since. No oven. Hmmm. Maybe I should dig a hole outside, build a fire, throw some coals in the hole, wrap the chicken in tin foil, and have a cookout. That would be like an oven. Sort of. :D
Oh.. but I haven't been frying anything in fat or oil or butter. Unless you mean the fat that cooks out of the chiken when you cook it. I've just been cooking things in the pan with nothing (Since I have no more grocery money for Pam yet.) and flipping them over and over so they don't stick. Is it still more fattening to fry?

ennay
02-25-2007, 01:40 PM
ok, then that shouldnt be entered in as fried breaded chicken. What I do is find the raw chicken that is closest in form to what I have (skin on, skinless, bone in or boneless). Then if I add anything while cooking, I log that. I would only use an entry like "fried chicken" If someone else made it and I was just guessing at the ingredients

Once you find your favorites you'll be sailing.

Next time you buy chicken, enter the nutrition info from the package if there is any (as a custom food) for some reason fitday makes it really hard to start with just plain chicken!

baffled111
02-25-2007, 01:59 PM
LOL, you're not frying, you're sauteeing. Big difference. If you're sauteeing without any fat, I think it is the equivalent of broiling, stewing or grilling for calorie calculating purposes. Don't count calories that you're not eating!

(If things are sticking to your oil-less pan, add a little stock or water to help them along.)

cajungal328
02-25-2007, 06:25 PM
I am low carbing it too. First of all, for low carb diets, your carbs are too high. The sunchips are ok, I guess, becuase they are baked and made from whole grains, but the biscuits totally messed you up, as did the sweet potatoes, (though sweet potatoes do have a high nutritional value, you may just want to eat this in moderation). Try cutting out all white foods such as white bread, biscuits, rice, pasta, and white potatoes. These food are loaded with carbohydrates, and are digested just like sugar. If you must eat bread or rice, try eating brown rice or wheat bread instead of white. They are much lower in carbs, and more healthy all the way around. Replace some of those starchy white carbohydrate rich foods with different vegetables. Most veggies contain some carbs, but they are a more natural form of carbs, and they are digested differently by the body. They are not digested as sugar, like starchy foods.

I tend to eat alot of lean meat, mostly skinless chicken or seafood, but even beef and pork once in a while. But I stay away from breads and rice and pasta, unless it's brown. Even then, I only eat them in moderation. And I eat lots of vegetables. But there are not a whole lot of vegetables that I like or that I have tried. Someone made a suggestion to try a new vegetable every day or two, google it, learn to prepare it, and see if you like it. Sounds like a good idea. I think I might try that.

And, if you want to lose the weight, you really must leave those soft drinks alone. They are high in sugar, carbs, and other bad stuff, and they are really bad for your kidneys. I saw a TV program once, and they showed someone pouring coke, (or was it pepsi???) on a steak, and the acid in the soda ate a hole right through the steak! The acid in the soda also had the power to eat the corrosion off of a car battery post. And, me, the big dummy, just kept on drinking the stuff... The stuff is just plain bad for you. Try drinking iced tea instead... You can make tea and lemonade, I really enjoy spearmint iced tea, rasberry and peach teas are good too.... Tea is high in antioxidents that are very good for your health... and it tastes really good too. I drink about 70 to 100 oz. of iced tea a day, mainly becuase I hate plain water....

chick_in_the_hat
02-25-2007, 07:22 PM
:lol: I didnt mean to sound harsh, I was typing with one hand while nursing. The fewer words the better!

:cool: BTW - I really enjoy your posts. :D

cantforgetthis
02-25-2007, 08:22 PM
Hi, lots of good advice for you here. I may have missed it if someone else suggested it, but just wanted to add a good way to increase your calories without adding fat.

Beans are high fiber, high protein, high nutrient, relatively low calories, filling and VERY cheap! ;) Add them to stews, stirfrys, salads, soups (can also be blended for a creamy soup without the fat), tacos, and tostadas. Blend them for dips or sauces...you get the picture. :D

Angihas2
02-25-2007, 11:23 PM
Black beans are awesome, AND versatile, I make a pot of black bean soup, we have that one day for dinner, the next day I have some stuffed in half a whole wheat pita, with spinach, sprouts, a smidge of avacado and some ff yogurt blended with cucumbers and spices. I use whats left over for mexican caserole, just stir in brown rice, top with some shredded chicken and salsa, YUMMY!!

cbmare
02-26-2007, 05:01 PM
Fiber minimum 25 grams....if you normally only eat 5 g you need to work up to 25 gradually or you will be in intestinal distress.

Is that what was happening to me with psyllium husk? I started using it and was having dibilitating cramps. I went off it and it took days and days before I could feel good again. I was putting about a tablespoon on my cereal in the mornings. I want to add it back in but have been afraid.