Okay, I'm new to the calorie counting world and while I'm trying to eat somewhat healthily, I really have no idea how to calculate (or even guess) how many calories I'm eating in a day. Here is my menu for today...what do you think? Does it seem like too many calories? By the way, I'm currently 185, trying to get to 145...just starting out.

breakfast: small bowl of special k red berried w/skim milk
1/2 cup v8 fusion mango juice
1/2 cup blueberry/pomegranite juice (no sugar added)
lunch: small roast beef and cheese sandwich on pumpernickel bread (2 slices italian roast beef, 1 slice american cheese, avocado)
snack: small bowl of lowfat vanilla yogurt with granola, blackberries, raspberries
dinner: homemade 96% lean hamburger with 1 slice american cheese, avocado on wheat roll, roasted asparagus and sweet potato fries cooked in olive oil
i oz. dark chocolate (it's that time of month, plus i hear it's good for you now)

I usually have a nighttime snack, but it depends on how much I've eaten during the day. What do you guys think? I know roast beef isn't great for me, but it's one thing I can't give up completely, I LOVE it!

Hey there! Welcome to calorie counting--the best way to lose weight

I can't really give much of an answer as to the specific number of calories you have consumed without knowing the exact brands and quantities you're eating; ie, what is a "small bowl" of yogurt? 1/2 cup? 1 cup? And which brand? And how much granola?

The best thing to do is to use a calorie tracking program like Fitday or Nutridiary and to enter everything you eat into it. Fitday seems the most widely used around here, but I think Nutridiary is tons better.

Good luck!

The menu sounds good, but you might want to watch the calories in fruit juice (even with no sugar added). It's a whole lot better to eat the fruit than to drink the juice (you get the added benefit of the fiber which will make you feel full). I'd also incorporate more fresh vegetables in there. While the avocado is good (I love them!!!) they're high in fat (good fat) and calories.

If you wanted to trim the calories, this is what I would suggest:

breakfast: 1 c special k red berries w/ 1/2 c skim milk
1/2 cup mango
1/2 cup blueberries
lunch: small roast beef and cheese sandwich on pumpernickel bread (1 slice of bread, 1 slice italian roast beef, fat free mayo)
small side salad (Romaine, peppers, onions, mushrooms, tomatoes with 1 T balsamic vinaigrette)
snack: 1 cup low fat vanilla yogurt with 1/4 cup granola
dinner: homemade 96% lean hamburger with 1 slice American cheese, avocado on wheat roll, roasted asparagus and sweet potato fries cooked in olive oil
i oz. dark chocolate (yes, it is good for you!)

Thanks. I actually added the avocado on the advice from someone here on
3FC who said it was fine because it was a good fat. I figured it was better using that than a fat free mayo or something. But if I'm better off without it, I'll cut it out. I thought about incorporating a salad with lunch but I felt full with just the sandwich and didn't want to force myself to eat more. I also forgot to mention I put blackberries and raspberries in with my yogurt and granola! Usually for snack at night I'll have a skinny cow ice cream sandwich. I tried FitDay but I found that so much stuff wasn't already listed and it was SUCH a pain looking up all the nutritional info and entering it in myself. I have the pom juice because it's good for your heart and the v8 because I know I don't eat enough fruits and veggies normally, but I only have half a cup of each. Thanks for the advice!

Try thedailyplate.com

They seem to have a larger database, though all of those sites tend to be a little inaccurate as far as I can tell. So just keep a mental count if all else fails

It might be a pain at first, but it really is an eye opener to check those calories precisely even if you do if for a few days - just to get an exact idea of what you're really consuming.

I would also do away with the granola in the yogurt. That stuff is loaded with calories and sugar. I add some Fiber One cereal to my yogurt. Lots of slightly sweet crunch, lots of fiber - low calories. I see you like cheese. I would either cut it down a bit or make sure that you are eating the low fat kind. It's quite high in calories and fat otherwise. Avocado is delicious and it is good fat, but real high in calories. I usually have it about once a week. You might want to try romaine lettuce on your sandwich. It's virtually no calories. You might also want to try turkey breast with mustard, tomatoes and lettuce once in awhile instead of the roast beef. Sweet potato fries can be made using cooking spray.

You said you're new to this. It's all very experimental in the beginning. You'll see that as you go along you will experiment and find different foods that you like by making substitutions for things that you already love. So I urge you to indeed experiment and be open minded to trying new things. I eat so many vegetables now that I always assumed I would hate. Your tastes WILL change.

Good luck to you.

If you want to be a calorie counter, the tedium of actually counting calories--weighing, measuring and logging--is pretty necessary. Before starting with Nutridiary I used to use a notebook in which I logged all my food and calories. That was also a bit of a hassle and it didn't come with the benefit of nutritional analysis. Once you get all your usual food brands entered into the program, as well as the meals you eat on a regular basis, it's not that bad. It only takes me a few minutes most days, now, to log my food. And without logging, measuring and weighing, you can't be all that sure of how many calories you're eating.

Avocado is good for you, and as others have said, high in calories. I always weigh it out. Fatty things like avocado and cheese have to be weighed out because there is a giant calorie difference between a 1/2 ounce and 1 ounce, and not a huge difference in volume.

And I recommend baby spinach for salads and sandwiches! It is MUCH more filling than lettuce

Ive only been counting my calories for 3 days but im soooo stright ive constently got the waighing scales out and the measuing jug my parents think its hillerious but im very determind to hit my target.
As for your counting of Kcals its on the side of most packagine of the item or you can find it on a website.
Just get a book and write in what u have ate how much and how many cals its sooo much easier.
If anyone wants to chat messege me please.
Cora

I wouldn't necessarily cut out the avocado entirely, but do watch the portions. I try to eat it only once a week because of the high calories. It does do a fine job of replacing mayo in sandwiches! I love it in salads, too. The last time I had some, DH and I shared half of one, so it wasn't too high in calories (but there are times when we share a whole one--that really adds up!).

Yeah, I don't use much of it myself. I just buy one and mash it up and keep it in the fridge and just spread a little on the sandwich.