average daily intakes...

JazmenFlowers · #1 08-29-2006, 12:10 PM

I was wondering if anyone knows of a site that lists average daily intake of protein, fat grams, etc.

BTFLCHLD · #2 08-29-2006, 08:04 PM

Hi Jason

You may find what you seek here: http://www.nutrition.gov/

carrie721 · #3 08-29-2006, 08:58 PM

fwiw, i don't follow the fda's recommendations ... their guidelines are skewed. i have found this website invaluable. unfortch, i haven't found anywhere where they enumerate specific intake recommendations, but they've built their own food pyramid that is far more balanced & offern plenty of good information.

JazmenFlowers · #4 08-29-2006, 09:14 PM

thanks guys.

dude, I'm so depressed. I feel like I've hit a plateau or something. dieting and exercising for 3 months and I've only lost like 10lbs. was 12, but I weighed today and had gained 2. I don't know really what I'm doing wrong. I think I need to get a little more strict about what I eat and change up my exercise routine.

carrie721 · #5 08-29-2006, 09:16 PM

Quote:

Originally Posted by JazmenFlowers

thanks guys.

dude, I'm so depressed. I feel like I've hit a plateau or something. dieting and exercising for 3 months and I've only lost like 10lbs. was 12, but I weighed today and had gained 2. I don't know really what I'm doing wrong. I think I need to get a little more strict about what I eat and change up my exercise routine.

what's your exercise regimen, jaz? maybe you need to spice that up. your body may have just adjusted to getting a certain amt. of activity. how many cals do you eat? how much lean protein do you get?

JazmenFlowers · #6 08-29-2006, 09:20 PM

Quote:

Originally Posted by carrie721

what's your exercise regimen, jaz? maybe you need to spice that up. your body may have just adjusted to getting a certain amt. of activity. how many cals do you eat? does a large portion of your cals come from lean protein?

I walk 2 miles at least 4 times a week, weights about 3 times a week and some type of ab or leg workout 2-3 times a week. as far as eating goes, I eat a cereal bar for breakfast, a 6inch turkey Subway sandwich for lunch and chicken and black-eye peas for dinner. for snacks, I eat rice cakes with peanut butter. I try to stay around 1200-1500 calories a day. I don't drink sodas, I watch my sugar and have had NO fast food for 3 months (with the exception of one cheat a couple weeks ago).

I think you're right that I need to change it all up a little and eat more lean protein. I've still got Strand's list of what he eats so I might try that.

carrie721 · #7 08-29-2006, 09:33 PM

Quote:

Originally Posted by JazmenFlowers

I walk 2 miles at least 4 times a week, weights about 3 times a week and some type of ab or leg workout 2-3 times a week. as far as eating goes, I eat a cereal bar for breakfast, a 6inch turkey Subway sandwich for lunch and chicken and black-eye peas for dinner. for snacks, I eat rice cakes with peanut butter. I try to stay around 1200-1500 calories a day. I don't drink sodas, I watch my sugar and have had NO fast food for 3 months (with the exception of one cheat a couple weeks ago).

I think you're right that I need to change it all up a little and eat more lean protein. I've still got Strand's list of what he eats so I might try that.

well, i'm no expert, but 1200-1500 sounds too low ... i'm eating around 1600/ day, and i'm a girl!

really, maybe your body isn't burning the calories you're consuming because you're not consuming enough. as for exercise, how fast do you walk? maybe you should introduce some more vigorous cardio into your workouts, like bike riding or jogging. (sorry this took me so long to type, my friend just called me)

strandinthewind · #8 08-30-2006, 07:33 AM

Quote:

Originally Posted by JazmenFlowers

I walk 2 miles at least 4 times a week, weights about 3 times a week and some type of ab or leg workout 2-3 times a week. as far as eating goes, I eat a cereal bar for breakfast, a 6inch turkey Subway sandwich for lunch and chicken and black-eye peas for dinner. for snacks, I eat rice cakes with peanut butter. I try to stay around 1200-1500 calories a day. I don't drink sodas, I watch my sugar and have had NO fast food for 3 months (with the exception of one cheat a couple weeks ago).

I think you're right that I need to change it all up a little and eat more lean protein. I've still got Strand's list of what he eats so I might try that.

Cereal bars usually are loaded with refined sugars that go straight to your waistline. So, be careful with those despite the caloric content.

Also, some suggestions if you are not already doing them -

no mayo on that six incher - if you must have mayo, use the light version (bringing your own usually works best as few places have that) and eat the wheat not white bread.

Peanut butter is rather fattening and contains too many carbs (1 cup = 1500 calories and 50 carbs) as seen here http://www.nutritiondata.com/facts-B00001-01c219p.html -- but it is a great source of protein. So, use it sparingly. Honestly, a grilled chicken breast, pulled pork, or a small steak would be better for you than this carb fest.

Black eyed peas make great music, but are also full of carbs http://www.nutritiondata.com/facts-B00001-01c20dB.html -- also if you are eating them out of a can, stop immediately as they have relatively no nutrional value. Frozen (with nothing on them) is better, but natural is the best.

Also, congrats on the 10-12 pounds - that is a positive to focus on. Hang in there and remember Rome was not built in a day.

Your cramping could be due to a low level of potasium. Also, drink at least 64 ounces of water every six hours.

sara1998 · #9 08-30-2006, 02:24 PM

Just go to Weight Watchers. You can eat anything you want, until you've used up all your points. Then, start over the next day.

strandinthewind · #10 08-30-2006, 02:40 PM

Quote:

Originally Posted by sara1998

Just go to Weight Watchers. You can eat anything you want, until you've used up all your points. Then, start over the next day.

Exactly. Though - if you like to booze it up WW is not for you

DrummerDeanna · #11 08-30-2006, 02:42 PM

^^
Just booze it up on your "free day"

Seriously though - WW is a tremendous program that is NOT a diet - I'm having an interesting time basically learning how to eat again...well at least learning not to grossly over-eat as I've apparently been doing for the last many years.

strandinthewind · #12 08-30-2006, 02:48 PM

Quote:

Originally Posted by DrummerDeanna

^^
Just booze it up on your "free day"

Seriously though - WW is a tremendous program that is NOT a diet - I'm having an interesting time basically learning how to eat again...well at least learning not to grossly over-eat as I've apparently been doing for the last many years.

Many over eat and not just that - they do so with crap food - like the two large McDonald's fries I had the other day

If you are training, you can eat all the grilled chicken and veggies you want and it will be used wisely by your body.

DrummerDeanna · #13 08-30-2006, 02:55 PM

^^

I was over-eating AND eating a lot of crap foods. And getting pretty much NO veggies or fruits in my diet. That has shifted dramatically this week.

I'm not training - I'm not throwing exercise into the mix until next week

But yeah - when you exercise you get to add points to your day