So, if you haven't heard of myfitnesspal.com, you should really check it out. It's free and it's easy and it really gives you a visual of your eating. What meals are super high fat, or calories, or carbs and where you can make quick adjustments. For instance, measuring the creamer that you put in your coffee. Sounds dumb, but 2 tbsp of creamer is 40 calories. How many cups of coffee do you drink each morning? Do you know how heavy handed you are with the creamer? Think of it as, three cups of coffee, 2 tbsp each cup and that's a granola bar you could have eaten as a snack later in the day. I measure one tablespoon per cup, two cups a day.
So, here's what my normal morning looks like:
|Coffee - Brewed from grounds, 2 cup (8 fl oz)||5||0||0||1|
|Yogurt - Chobani Greek Non-Fat Plain, 6 ounces||100||7||0||18|
|Publix - Half & Half, 2 Tbsp||40||1||3||0|
|Strawberries - Raw, 1 cup, sliced||53||13||0||1|
And then lunch.
I will have a V8 as a snack around 11 and then cheese in the afternoon:
|Publix - Reduced Fat Mozarella String Cheese, 1 mozzarella string cheese||70||1||4||8|
|Campbell's - V8 - Spicy Hot (5.5 Fl oz), 1 Can||30||7||0||1|
|Mars - Snickers Minis, 2 piece||90||11||4||2|
So, 200 calories for breakfast. 275calories at lunch plus 200 in snacks...ok, ok, you saw the mini snickers. I only had two pieces though and I never said I was trying to be a saint...
One of the great things about myfitnesspal.com is that not only does it add up your calorie totals for the day, but, if you exercise you get extra calorie points. So before dinner I typically have 660 calories or so. My goal for the day is 1200. But, if I go to the gym and spend 25 minutes on the elliptical machine, I get an extra 218 calories added to my goals! If I walk the dogs in the morning, that's another 80 (was sprinkling this morning so my two pansies couldn't bare to get their paws wet).
|Your Daily Goal||1,418||159||38||106|
|*You've earned 218 extra calories from exercise today|
Dinner is super easy too because the majority of the recipes from allrecipes.com are already loaded in, so I just look them up, and add them to my menu, along with brown rice and a small spinach and tomato salad and one small glass of wine. Watching those calories add up really makes you think about the second glass of wine, although sometimes is necessary, but at 122 calories per glass. It's hard to justify when you're trying to stay within your goals.
So, at the end of a typical day, here's what my eating looks like. 58 calories to spare, I'm under on my carb goal and a little short on my protein, but at 84 grams in a day, that's really pretty good. I"m over on the fat portion, but that's because of the fish dinner and walnuts in my salad. I find it so hard to believe how high in calories and fat nuts in general are. They're healthy for you, but definitely in moderation only! An 1/8 of a cup is 100 calories and 10 grams of fat. Yikes!