Nutrition

[DinbinFanfoom]

I've been trying to track (at least on weekdays) my intake of carbs, protein and fats. Looking back at the past month, I'm getting the hunch I may not be eating ENOUGH. For example, here's yesterday (C=Carbs, P=Protein, F=Fats):

Breakfast:
Oatmeal C: 35g P: 4g F: 2g
Milk C: 12g P: 8g F: 2g

Coffee Break:
Coffee with milk/sugar C: 2g P: 0g F: 0g

Lunch:
Frozen Lunch C: 46g P: 19g F: 6g

Coffee Break:
Banana C: 36g P: 3g F: 0g
Coffee with milk/sugar C: 2g P: 0g F: 0g

Dinner:
Beef Stir Fry C: 30g P: 20g F: 6g

Total: C: 163g P: 54g F: 16g

At 4 cals per g of carbs, 4 cals per g of protein, and 9 cals per g of fats, that only equals about 1012 calories. Mind you, that's JUST with tracking those 3 things, actual is probably 10-15% higher, but that's STILL low, isn't it? IIRC, my caloric intake SHOULD be in the 2000+ range. I'm not really losing weight any more (I don't think; I'm hovering around 165) but I am leaning up a bit (must be doing some fat/muscle trading then). I'm hungry every 3 hours, but my appetite is placated rather easily, I find. That is, I don't have to eat much and I feel "full", which is probably a good thing.

I'd say the 1200ish cal list above is probably on the lowish side of my average, I probably take in 1200-1800 per day. And gosh darnit, but it seems hard to get the kind of protein I'm after, which would be about 120g+/day. I'd have to drink 2 shakes a day, or really start eating a LOT more high-protein sources.

I had thought I should be aiming for:
C: 200g P: 135g F: 30g

...but not sure. Any nutrition experts around?

[Zyzzyx]

Nutrition: Vegetables are what food eats. ;)

[Draknor]

I'm not an expert, but I found my weight dropped like a stone when I started eating less and more and more fruits and veggies.

Just recently I've begun to think that I'm not eating enough, either. So, I'll be following this thread with interest.

[kullen]

I'm not a nutritionist but I have heard that you want your overall protein to range between .5 to 1g per pound of body mass. The number of meals a day are good, you're carb intake should be fine unless you feel tired by mid day. If you don't feel tired, there is probably no need to increase your carbs as you are probably meeting your daily requirements. If you are looking to add protein, a shake in the morning with your milk would probably be the best time to introduce it. I try to shy away from getting protein from eggs or bacon due to the fat content, but if you enjoy eating those foods, you can always decrease the fat intake at dinner. Morning fat is better then evening fat since you go longer without your body being at rest and run less of a risk for fat storage.

As far as calories go, everyone is different, and weight and muscle mass are factors. If you loose muscle mass with weight, then you aren't getting enough calories, if however you loose weight and gain muscle mass, you should be in your zone for calorie consumption. You might also want to consider a multi-vitamin. With only 1200 calories a day its tough to get the recomended daily allowance of vitamins.

[DinbinFanfoom]

Well, I'm pretty good at making .5g/lb of protein. Getting 1g/lb is a bit tougher. Yesterday for example:

Protein Shake C: 15g P: 33g F: 4g
Coffee with milk/sugar C: 2g P: 0g F: 0g
Chili (1.5cups) C: 50g P: 26g F: 24g
Yogourt C: 15g P: 4g F: 0g
Coffee with milk/sugar C: 2g P: 0g F: 0g
Beef Stir Fry C: 30g P: 20g F: 6g (leftovers)
Chocolate Cake C: 35g P: 3g F: 11g
Total: C: 151g P: 86g F: 45g (1353 cals)

Still only 86g, which is just over .5g/lb. I'd have to drink another TWO or 3 shakes to make the extra up. Maybe I just gotta get some more meat in there... or cheese, though it's a BIT fatty.

[Draknor]

Take out the chocolate cake and you'd have room for some meat/cheese fat. ;)

[DinbinFanfoom]

Take out the chocolate cake and you'd have room for some meat/cheese fat. ;)Well, to be honest, I very rarely ever eat any sort of dessert. I eat dessert maybe once in two weeks. I'm just not a sweets guy. But it was in the fridge and should be eaten rather than wasted. Probably better than potato chips, which I don't have any of in the house...

I think a really great food is chili. A bit on the fatty side, but packs a ton of protein and slow-digesting carbs.

[Draknor]

I could give up sweets for life with no problem.

My weakness, however, is the salty snacks, though I only eat them with a meal. I love chips. I've forced myself to get used to the baked varieties, which aren't really too bad. I regret it when I eat real chips now.

I'd imagine you could make chili that was pretty healthy if you used very lean ground beef or chuck. I happen to love the stuff, too. :lowsmile:

[Caylor]

You could also add some firm tofu to the chili :eek: . If you use a fork to mash it up into small curds, you will never know it is there. It has no flavor of its own so it won't change the taste of your chili. So you would be adding protein and no fat! ;) No, Really, Tofu does have its place in the kitchen...but it isn't served cold from my kitchen! :lowlol:

[Aananla]

I have had tofu chili, and it is quite good.