Hi everyone,
I know we're all calorie counters here, I'm just wondering if you guys watch your fat and if so how much? Do you keep track of fat versus carbs, vs protein? I'm eating around 1400-1600 cals a day, and my fat is running between 40-70 grams per day, carbs around 200, protein around 100.
Do I even need to be worrying about this so much?
When I started calorie counting, I didn't worry about the percentages. Later, I started focusing on them more. But everyone has different goals, which affects the percentages they aim for. Regarding fats, generally its recommended that 15-30% of your calories come from fat.
And then you can start thinking about what KIND of fat!
I only track my calories. But I try to be conscious of the fiber I'm getting because diverticulitus runs in my family. I also need to be sure to get enough protein of I start feeling shaky. But the only thing I count religuosly is cals.
start
I don't so much worry about calories but I do stay within some general ranges I have for myself. I worry more about fat and carbs. I basically took the numbers from what is allowed for a 2000 calorie diet off packages and then adjusted them for the calories I allow myself. The dietitian/nutritionist said they were great numbers for me.
Talking about numbers is hard, what is good for one person may not be good for another. Mine are as follows
Calories 1200 to 1400
Fat 30 to 35
Saturated Fat under 11%
Cholesterol 172 to 200
Sodium 2400 to 3300
Carbs 180 to 210
Fiber 25 to 28
Protein 45 to 50
My averages according to fit day for the last month are as follows.
Heart association says 2400 tops for sodium. Lung association says 3300. Doc says since I have no medical problems I can be at the top number. Mine stays about 2000 to 2600.
Fit day is a great tool to use. It is free and, I think, much better than a few others out there. I add all my own foods. I don't like how inaccurate the calorie counter sites seem to be. If you use a problem, such as fit day, it will help you find out where your sodium is coming from. As soon as I stopped eating so many green olives lol my sodium count came way down.
Last edited by Shy Moment; 03-07-2008 at 09:52 AM.
Thanks everyone. This gives me something to go by. I think my numbers are looking pretty good then. My average for the week is
1562 cals
33% fat
5%sat fat
40% carb
27% protein
My sodium intake is high 3500 average, and I can't figure out why, because I'm eating mostly whole foods! I'm eating tons of vegetables, and very little packaged items. I'll have to start watching the sodium closer, my blood pressure is a little on the high side.
I watch my sodium as well. Note that in most cases high blood pressure is not caused by sodium. Just simply losing weight and exercising more will have a much bigger impact on getting those numbers down.
When it comes to sodium, this is where reading labels is very important. One thing that I have noticed is that the low fat version of most items quite often has more sodium. Cheese especially! My fat % is always below my target of 25% so I have started buying the full fat version of some items and just eating them in moderation.
Also read lables on breads and such - amazing the difference in sodium.
I use the calorie King program (you can download it from their site for a free trial) and I love it - I am on a 1200 calorie diet but it breaks down like this:
1200 Calories
126 G Carbs
30 G Fat
106.5 g Protein
25 g Fiber
and it can also keep track of sodium, cholesterol, Saturated fat, calcium and so on.
I love it and it has 99.5% of anything i could possibly want to eat listed and if its not i can add it, same for workouts too!
lori
I have noticed the same thing. Low fat can mean high sodium and higher carb. There are very few low fat foods I eat, those I do eat I happen to like. There are even fewer fat free foods I eat. I would rather eat whole foods and stay within a few basic guide lines I have set for myself. Setting up good eating habits that include the required amounts of the four basic food groups does take a bit of time. It is well worth the effort.
Last edited by Shy Moment; 03-07-2008 at 09:55 AM.
Since I am a graduate of the exchange-type programs, I seems that I automatically balance my meals the way the exchange programs do...I measure out my olive oil and Smart Balance and limit it to what they say a serving size is, make sure I get veggies at both lunch and dinner, make sure I get my fruits, etc. I do try to limit my carbs, but I don't count them in grams, I have a serving at each meal. That's one problem with the Weight Watcher Points, I think...too many novices think you can use up your points on Snickers bars and Pop Tarts and neglect the necessary nutrients.
I eat alot of "whole" type foods as well and pretty much stay away from the "diet" foods. I will eat olive oil - Butter or any kind of that i have given up. I eat fresh fruits and lots and lots of fresh veggies. I dont eat any quick to fix foods and the foreman grill is my best friend that and my steamer. My days are pretty simple - then my dinner meal usually catches me up if i haven't gotten enough of something. I love calorie king because it lets me count as much or as little as I want and i can track my progress.
fat/protein/carb intake?
