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CrimsonAnimus
Distinguished Member
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Posted: 10 May 2008 10:56 pm |
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OK, this post is a bit long, so please bear with me:
First of all, my weight is about 319 (or 316, maybe :P). I finally sat down and actually made a chart with the nutrition info of the foods I eat.
First of all, my Carb:Protein:Fat ratio is about 57:27:14 (by gram). This is according to the labels of the foods I eat, as well as the nutrition info on this site. I did NOT calculate each and every vegetable in my salad, because quite frankly, I just don't know. My salad has spinach, lettuce, red cabbage, green bell pepper, cucumber, and perhaps carrots. I estimated it to be about 75 calories, 1 gram of fat, 100 sodium, 9 carbs, and 3 protein, all without croutons or dressing. This might be off - I really don't know.
Here is a breakdown:
Calories: 1625 - This is 175 more on the days I eat salmon. I guess I've been overestimating my calorie consumption...I usually eat some kind of snack after dinner, though, so I probably get pretty close to 1800.
Fat: 51.9 grams - 28 of these are from 2 tbsp. of Smart Balance Omega Oil. I really don't know if 2 tbsp. is accurate. I fill the bottom of a skillet with oil for 4 chicken breasts until they are brown, and then bake them at 375 degrees for a couple of hours. I discard the rest of the oil, and I assume about 2 tbsp. enters each breast. Does this sound accurate?
Saturated Fat: 9.0 grams
Trans Fat: 0 GRAMS!!! (As far as I know - according to the labels, at least)
Cholesterol: 62.5 - This does not count the chicken breast, and quite frankly, I've seen too wide of a number range. Is 100 about right for a 5.4 oz. breast, or is it more? Either way, this number probably stays under 200. My can of salmon that I eat once or twice a week, though, is 175 grams! Even then, though, that's under 300, which is OK, right?
Sodium: 2451 grams - Yes, I know this is over the 2400 limit, but sodium is the hardest thing to monitor in my diet! Actually, I assumed 250 for the chicken breast, but I buy Gerber's Amish chicken, which I believe is less than that, but I dunno. 1 serving of the turkey breast I buy is 490, my cottage cheese is 380, and my bread is 480 for the 3 slices I eat each day. A can of salmon has 825, so on those days, I get pretty close to 3000 grams of sodium. It really adds up. :( Will 3,000 grams truly be detrimental? Oh, and if I drain the salmon, is it still 825 sodium?
Potassium: 1300, plus the chicken, fruits, and vegetables - There's no way I get over 3,000, and quite personally, I don't see how an average person reaches that from food.
Carbohydrates: 211 - Most of my carbs come from fruit and complex carbs. I really don't eat sweets.
Dietary Fiber: 38.4 - I think this is pretty good. :)
Sugar: 36 - This does not include the chicken, fruits, and veggies. I'm pretty sure that grapes, cantaloupe, and oranges add to this number.
Protein: 100.9
Any advice is welcome and greatly appreciated. Thanks.
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Nir
Senior Administrator
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Posted: 11 May 2008 03:37 am |
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CrimsonAnimus wrote: my Carb:Protein:Fat ratio is about 57:27:14 (by gram).
Using your gram figures (211g, 100.9g, 51.9g) the by calorie ratios appear to be 49:24:27).
My nutrition observations: you can use a Geoge Foreman type grill to avoid using any oil preparing your chicken; your saturated fat and cholesterol intake will substantially reduce the more your replace animal sources of protein with plant-based sources (such as green vegetables, beans, dried soy mince (TVP), nuts/seeds); amongst the animal kingdom egg whites and egg beaters are fat and cholesterol free and low fat cottage cheese is not too bad.
Instead of just adding up your labels you might like to try an online calculator (such as the one on this website, or elsewhere) to input everything you consume, though no doubt it can be quite a project.
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CrimsonAnimus
Distinguished Member
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Posted: 11 May 2008 03:34 pm |
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YIKES! I didn't know it was by calorie...and a gram of fat is 9 calories, whereas carbs and protein are 4 each...it's amazing I've lost the weight I have with 27% fat. :(
I eat Live Active cottage cheese. It only has 2 grams of fat (1.5 saturated), but has less sodium than some of the other fat-free varieties. Fat-free anything often means it is loaded with more sodium, which is why I stay away from them as a general rule of thumb.
Well, if I stop frying my chicken, it will reduce my calories to 1265 per day. I'll have to compensate for this somehow. It will reduce my fat to 23.4 grams per day, though. It will also reduce carbs to 187, and protein to 96.9. It would also bring my sodium under 2400. So, my new ratio would be...
187 carb, 96.9 protein, 23.4 fat = 55:29:16. That sounds a bit better...^_^
I love nuts, but they are pretty loaded with fat, too, which doesn't serve to help my cause. Most of the fat is good fat, but that's also the case in the oil I use.
If I eat one more vegetable a day, I'll probably turn into a rabbit. I drink 8 fluid ounces of V-8 a day, eat celery, and most days I have a pretty sizy salad with lots of veggies.
Thanks so much for all your help, Nir! I've very grateful, bud.
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