Food today -- better than yesterday?

[jenscats5]

OK I'm going to be a pain & post what I ate today to see if this is an improvement.

Total: 1576 cals
g cals % ttl
Fat: 32 288 19%
Sat: 7 67 4%
Poly: 2 18 1%
Mono: 1 8 1%
Carbs: 179 593 39%
Fiber: 31 0 0%
Protein: 158 633 42%
Alcohol: 0 0 0%

Breakfast: 1 cup Nature's Path Optimum Power cereal (it says it's got flax & soy! 10g fiber 8g protein), 1/2 cup FF milk (9am)

11am -- 1/2 cup non fat cottage cheese with chopped tomatoes

Lunch -- 1 can solid white tuna mixed w/1 tblsp relish & 1 tbl lite mayo, chopped cucumber, tomato & pepper & 1 hardboiled egg white wrapped in a WW tortilla, 1 Viactiv calcium chew

1:00 -- about 1 cup chopped cantaloupe/honeydew/watermelon

4:00 -- 1 scoop ON choc protein powder blended w/1 tsp instant espresso & 1/2 cup ff milk & water


5:30 -- 3 hardboiled egg whites

6:00 -- gym: Legs, Biceps, Back

7:00 -- walk to drugstore to pick up scrip

8:00 -- dinner: 2/3 cup vegetarian baked beans, 2 turkey burgers (ground turkey mixed w/hot sauce, egg whites & seasonings cooked on grill), sweet potato french fries

Numbers are at the top. Do I need another meal?

 

[Deleted member 33117]

Check for hydrogenated and partially hydrogenated oils (in the bread, fench fries, tortilla and the beans, those are great hiding places for it). Still too high in high GI carbs. Fat is still a bit low at 19% of cals. Cut the fructose. 7 meals a day isn't bad though. More wouldn't hurt but 7 is good. I hate when people post a diet with 3 or 4 meals.

 

[jenscats5]

What would you recommend then since I have too many high GI carbs? ie skip the tortilla with the tuna I suppose & have the tuna on a tossed salad instead? Would it be better to have brown rice instead of the tortilla?

You're right tho, the tortillas do have partially hydrogenated oils. ugh!!! I'll start saving them for the weekend (usually my cheat day). The baked beans have 6g of sugar per 1/2 cup, but they do well with the turkey burgers & save me from eating BBQ sauce & ketchup. The fries say they have potatoes & soybean oil & doesn't mention hydrogenated.

Correction: The cals for the day were 1518 with 18% fat, 38% carbs & 43% protein. This diet stuff is the hardest part!

 

[Deleted member 33117]

Brown rice with olive oil would be a good replacement. The a couple tbs of olive oil might help get your fat intake up. 25% is a good number to aim for, higher won't hurt if you are replacing carb calories with it. Cut the cantelope also, it is fructose. Oatmeal is a great low gi carb. If you can tolerate dairy, some plain or arificially sweetened yogart is great. The calcium will help with your fat loss, and it is about as low of a GI as you can get. Don't listen to those who say do not eat dairy when cutting. New studies show that dairy products, eaten within reason, help with fat burning. The effect is more pronounced in women than in men. BTW I'm studying nutritional science in college right now.

 

[jenscats5]

What about replacements for condiments?? I make my own salsa & can it, no oils, etc in it. Ketchup = sugar, soy sauce = salt, BBQ sauce = sugar. Having a little "dip" ie for my shrimp, etc helps the foods to go down better -- plain is so boring!!

I got SF pancake syrup, I guess I need to find more SF stuff made with Splenda.

Don't care for yogurt -- just don't eat it, so I have about 1 cup of FF milk per day & 1/2 cup FF cottage cheese + calcium chew for calcium.

 

[Deleted member 33117]

Ok, your calcium intake is actually pretty good. The condiments can be an issue. I don't generally eat them, but I know you can get low carb/sugar free salid dressings. You may be able to find sugar free ketchup. The sodium can be an issue as far as water retention, however, it will not effect body fat lose. When you have an event where you need to be dryer, you should cut the sodium out. In the man time, if you are that worried about it, use less soy sauce, and try to get your other food sources with lower sodium. Compair brands. Some have alot more sodium than others. Also, don't always go for the lower fat dairy. They will just be higher in lactose. Compair skim to 2% to whole milk at the store next time and you'll see what I mean. SF stuff made with splenda is a great idea also.

 

[jenscats5]

Thanks for your help! This stuff is harder than I thought. Just when you think you're eating healthy....

Glad I'm not planning to compete, cuz I dont' think I could take it.

 

[jenscats5]

bump for Spatts to check out

woman's opinion??

 

[Pink Space Biscuit]

I use yellow mustard on turkey/sirloin burgers.

Another okay condiment is hot sauce.

Franks Red Hot is a cajun based one or there are tons of Mexican style hot sauces.

For sweet potato fries I make my own from scratch. It only takes about 5 minutes to prepare.

I cut them up, toss in a tablespoon of olive oil, then in a mix of 1/2 tsp each of ground cumin, oregano, paprika and black pepper.

Then bake at 425 for about 20 minutes (depending on the size you cut them to).

1 potato fills my entire baking sheet.

 

[spatts]

I never had luck with yogurt, as it still has a lot of sugar, even when plain. Dairy was ok for me, but I just didn't choose to eat it very often because I got better results without it. Cottage cheese was ok, though. That's just me.

Sure, you could find all kinds of condiment substitutes, but it's still a lot of additives and preservatives. I personally don't use them. I like my salad with red wine vinegar and/or olive oil. I eat tuna dry or with cottage cheese. I like to eat things pretty close to their natural state...mostly because I'm too busy to cook 8-10 times a day.

I like to keep my fat and carbs separated too (when I'm trying to drop fat).

For the most part, I agree with BBF. Lots of high GI carbs. Fruits are a great part of a healthy diet....but no one ever said a cutting diet was balanced or healthy.