Here I am, trying to be all healthy and stuff, but I keep going over my sugar allotment. Now I am not getting obsessed and counting each calorie, gram of sugar and ounce of protein, but thanks to the aforementioned app, My Fitness Pal, I don’t have to. It is easy to realize that I am going over my recommended 28 grams a day because the app tells me so at the bottom of each daily report. Now if I were just in the red once or twice a week, it would be one thing, but I see those bright red numbers every day! So much so that it has me concerned. Part of me is even questioning if the app is wrong. Where does My Fitness Pal get their numbers from? Is it even accurate? More so, is it even possible to stay within the 25-30 gram range and still get all nutrients I need to make up a balanced diet today?
This is what my food log looks like so far today:
As you can see, I have not gone over the top…no jelly toast, frosted doughnuts or caramel frappe for breakfast or anything. But I am already over my sugar by 9 grams and I still have the majority of my day left to go. In hindsight, I would have saved the grapefruit juice for my husband, but it was even no sugar added, 100% grapefruit juice.
What inspired this post was me sitting here at work trying to decide what my afternoon pre-workout snack should be. I narrowed it down to a banana or Greek yogurt. Then I looked at my food log. I was planning to have the Greek yogurt (23 grams of sugar) because it has the protein I am lacking (14 grams of protein). (I missed Meatless Monday yesterday thanks to my pesto chicken, so I am making up for it today.) Now I am conflicted. I know #firstworldproblems … but I really am trying to make good life choices here…and at the same time…I don’t want to be debating with myself over a small cup of yogurt. Now that I’ve vented to the internet, I will probably still eat the yogurt, but try again tomorrow and stay under my limit (maybe).
If you have any ideas or have struggled similarly with sugar, I’d love to hear about it! Where’s a good nutritionist when you need one?!
What the sugar?!
As promised, although a day late, below is a recap of my food log from last week specifically concentrating on the variety of vegetables as recommended by the USDA.
After reflecting back on my food log from last week (via My Fitness Pal), I was honestly expecting it to be a lot better. According the My Fitness Pal parameters, I exceeded my sugar amount (by a good bit) every day. I did not have as wide a range of vegetables as I had in the first week of this challenge. Lastly (and possibly most important), there were a few days I didn’t even eat enough, meaning I had a surplus of calories left at the end of the day. It was not like I was intentionally starving myself and the scale did not reflect this deficit, but it could be why there were a few shortcomings reflected on my log. One specifically being in the dairy category.
My goal is to develop a more balanced diet and maintain my weight while eating the appropriate amount of nutrients. I also would selfishly want this new diet of mine to reflect a fun-energetic lifestyle because I really do enjoy food! It is what motivates a lot of my daily decisions, impacts the way I relate to others and why I love experimenting in the kitchen. In fact, one of the new stars in my repertoire includes a new recipe I found last week on Pinterest here: http://bit.ly/12Iui8t and pictured here:
VEGGIE Report: This is how I fared against the vegetable requirements for the week:
Dark Green Vegetables (1.5 cups recommended, ate 3 cups): Spinach Salad, Arugula (in featured salad above), Broccoli
Red & Orange Vegetables (5.5 cups recommended, but only ate 2.5): Sweet Potato Fries, Tomatoes in various dishes, Carrots
Beans & Peas (1.5 cups recommended, ate 3.5 cups): Black Bean Burger, Hummus, burrito bowls with more Black Beans
Starchy Vegetables (5 cups recommended, but only ate 2.5 cups): Summer Sweet Corn, green peas
Other Vegetables (4 cups recommended, ate approx. 6 cups): Beets, zucchini, yellow squash, mushrooms, lettuce
*Avocado – unsure what category this falls under, maybe other?
So enough veggies, but not enough variety this week…according to those standards that is! I’m trying to stay closer to target this week though!
I recently got an iPhone and wanted to share a few apps that I would highly recommend while attempting to create a “healthier you”.
One being “Fooducate”. This app evaluates foods and beverages that you scan or input in relation to what nutritional aspects are most important to you (i.e. cholesterol, gluten, GMOs, etc.) while personalizing by your body type (BMI, gender, weight goals, etc.). Each food that you scan in via barcode or look up from their database is given a letter grade (A+ being the best for you). Although this may lengthen the grocery shopping / meal planning process, it helps in making the best decisions whether at home standing in front of your fridge or comparing in the middle of the grocery aisle. It is one I trust and find extremely easy to use thus far.
Secondly, the My Fitness Pal app. This is a site I’ve actually used for a while, but find really helpful when evaluating my diet. I have not used it religiously since March until this week, and I realized how much more I think about what I am putting into my body and the quantity. Even when trying to just maintain weight, this is important and requires little effort on my part. I simply enter calories in and calories out (what I eat & how much/type of exercise) and My Fitness Pal keeps track of my daily calorie “allotment”. Even though I don’t follow it religiously, it is a great guideline and does influence my diet.
Just thought I’d share a few tricks of the social diet trade!