What I Ate

[OKay]

What I ate Sunday Aug 23rd = 2.6 starches
2.6 Sprite, 12 oz
0.0 Water (64 oz)
0.0 Banana (1/2)
0.0 Jello, sugar-free (1/2 cup)

My fever has returned to normal so I am well on my way to complete recovery. YEAH!!

7.6 lbs lost since August 1

[Indiana]

OKay you said the other day nothing is off limits and knowledge is power. I agree with both of those.

That is one cool thing about eating healthy - nothing is off limits nust make wise choices. Once you eat healthy for awhile then it just comes naturally and sometimes I wonder why I ate differently before.

Sunday

milk 1 dairy
1/2 sandwich - braunschweiger/swiss 1 starch, 2.5 protein
soup 2 starch
baked parmesan chicken 1/2 starch, 4 protein
spaghetti squash 3 veg
spaghetti sauce 2 veg
bread 1 starch
milk 1 dairy
apple 2 fruit
cheese 2 protein
bread 1 starch
milk 1 dairy

Summary (goal) actual
calories (1800) 1550
starch (8) 5.5
protein (7) 8.5
fat (4) 1
dairy 3 (3)
fruit (5) 2
veg (5) 5

extras (190 calories) 0

I don't mind being low in starch and fat and over in protein but I was too low in fruit.

[OKay]

What I ate today = 5.3 starches

I was forcing myself to eat today in order to get my get-up-n-go back. Not the best of choices, but I did get it all to stay down.

Calories (1500) 936.0
Fat (55g) 37.2
Sodium (2000mg) 1894.0
Carbs (125g) 232.4
Fiber (25) 11.9
Sugars (60) 37.4
Protein (55) 30.3
Free Foods (3) 0.0
Meat (6) 3.0
Fat (4) 2.6
Veg (4) 2.0
Milk (3) 0.0
Fruit (3) 2.1
Starches (6) 5.3

0.0 Water (64 oz) all day
0.0 Cheese (2 slices) Noon
0.0 Egg 4pm
0.0 Pimento Cheese Spread (2 T) 9am
0.0 Miracle Whip (1 tsp) Noon
0.0 Tomato, fresh 4pm
0.0 Turnip Greens (1/2 cup) 4pm
0.0 Apple 7am
0.0 Peaches, diced (3.75oz) 3pm
2.6 Sprite, 12 oz all day
1.2 Crackers, Club (8) 9am
1.5 Milton Bread (1 slice) Noon
0.1 Pickle, Dill Sandwich slices (2) Noon

[OKay]

Today I rearraigned my food in spreadsheet and grouped them together (protein, fat, veg, fruit, starch). WOW! I really like having this perspective.

Somethings have me doing a double take....

Macroni Salad (1/2 cup) has more fat than a Hot link?!?! (22g vs 20g)

In fact the whole fat category has me going hummmmmmmmm.....I thought fat was just grease, butter, etc.

Macroni salad (22g), potato salad (19g), hash browns (18g), honey mustard dressing (11g), cole slaw (10g) are all in the fat category. Unless I'm doing something wrong....

[Harriet]

Except for the hash browns, all the other ones you mentioned are fat-intense because of mayo. You could check out the option of low-fat mayo? But I think I'd rather just use less of the brand I like (which, btw, is Dukes). This is not always an option, for instance with deli items like a coleslaw or my beloved shrimp salad from HarrisTeeter. Really, fats are not too evil - make sure of how much you want to pare it down. The saying "you have to eat some fat to lose fat" is true, too. Without enough fats in our foods we would have a problem.

[OKay]

Thanks for reigning me back to reality Harriet.

It is a learning experience for me. It's not that I thought fats were really bad or evil, just that I didn't (don't) think of pasta salad as primarily being a fat. I thought it would be a starch because of all the PASTA. Same with the potato salad. But the numbers show differently.....I think....that is ...if I am doing the multiple categories correctly.

What I plan to eat today..... (I HAVE A MENU PLAN for today!!!!)
6am - Fiber Bar
9am- Yogurt, Banana (1/2)
Noon - Pinto Beans, pica degallo, bell pepper, milk
3pm - boiled egg
5pm - Grilled Shrimp/pineapple chunks, baked potato/butter, sliced tomatoes, turnip greens
9pm - Grape Juice

I have a little wiggle room in the nutrition counts so that will allow me to play with the marinate for the shrimp. (Olive oil being one of the marinate ingredients so that should take the fat count up to where it needs to be) I LOVE HAVING A CLUE!!
Calories (1500) 1316.0
Fat (55g) 29.1
Sodium (2000mg) 1168.5
Carbs (125g) 199.5
Fiber (25) 36.4
Sugars (60) 86.9
Protein (55) 72.5
Free Foods (3) 0.0
Meat (6) 5.8
Fat (4) 1.8
Veg (4) 4.0
Milk (3) 2.7
Fruit (3) 3.4
Starches (6) 5.6

8 lbs lost since August 1

[Indiana]

OKay the Macroni salad (22g), potato salad (19g), hash browns (18g), honey mustard dressing (11g), cole slaw (10g)aren't counted as fat in total. The macaroni, potato salad, hash browns are starch too. The honey dressing is a fat. The cole slaw is also a vegetable.

I'll figure them out today and I'll post here.

[Indiana]

OKay look at the amount of carbs in the potato salad. You will find that the potato salad isn’t only fat but also has starch.

Like Harriet said some things you have to go with the flow and plan and somethings can be lightened.

Below is the recipe (with egg) I used to convert to exchanges.

Potato salad with egg:
http://tracker.diabetes.org/explore/1765/

There is 179 calories in ½ cup. Of those calories, 92 are from fat. So start with the fat 92 calories = 2 fat. Subtract 92 calories from 179 calories and you get 87 calories or 1 starch.

Here is another one:

Mustard type potato salad:
http://tracker.diabetes.org/explore/1766/

There are 180 calories in ½ cup. Of those calories 54 are fat. Which would give you 1.25 fat but round to 1.5 fat. 180 calories minus 54 calories leaves 125 calories or 1.5 starch.

The potato salad I make (without the pickle relish) is:

http://www.hellmanns.us/recipe_detail.a ... &Version=1

If you convert it you will come up with 1 starch and 4 fat for the original recipe. But because of the other flavors in the recipe I mix light mayo or cut back to ½ cup which brings the fat numbers to 1 or 2.

Here is a macaroni one:
http://tracker.diabetes.org/explore/3997/

It is 1.5 starch and 1.5 fat

Here is another one (make sure you are sitting down):

http://tracker.diabetes.org/explore/3879/

It is 2 starch and 4 fat.

My macaroni is Hellman’s with a mix of light and regular.

I make Hellman’s coleslaw. I make it just like the recipe says with no changes. It is one my dmom always made. I just can’t change it, It isn’t the same so I will only have it when I have company or I’m taking coleslaw to a carry in. That way I can have my one serving and give the rest away. I also plan my menu before and the day of to help make up some of the fat.

One tablespoon of the honey mustard salad dressing is 1 fat.

The hash browns can be high in fat or low in fat. If you order them out then more fat than starch. I you are making them at home and can control the amount of fat added to the cooking then it is more starch and very little fat.

I hope all this is clearer than mud.

If I didn’t explain something enough just ask and I’ll do it differently.

[OKay]

Indiana - THANK YOU for the recipes and explaination. it is perfectly clear how to divide up the multiple category foods now.

I was using the general food at calorieking.com to get the nutrition information. Your suggestions and tweaks will greatly improve those counts.

THANKS AGAIN for taking the time to explain it so clearly.

[Indiana]

Monday

milk smoothie - blue & strawberries - 1 dairy, 1.5 fruit

grapes - 1 fruit

v8 - 1.5 veg

cheese - 2 protein
crackers - 2 starch

apple - 2 fruit
peanut butter - 2 protein (high fat)

hamburger - 3 protein
Asian Noodle Salad - 1 starch, 1 fat, 1 veg
mushrooms & onions - 2 veg
milk - 1 dairy
bread - 1 starch

milk - 1 dairy
english muffin & cream cheese - 2 starch, 1 fat

Summary (goal) actual
calories (2000) 1788
starch (8) 6
protein (7) 7
fat (4) 2
dairy (3) 3
fruit (5) 4.5
veg (5) 4.5

extras (190 calories) 0

I did well hitting my targets.

Tuesday

milk smoothie - blue & strawberries - 1 dairy, 1.5 fruit

2 eggs - 2 protein
english muffin & cream cheese - 2 starch, 1 fat
v8 - 1.5 veg
applesauce - 2 fruit

ham & cheese sandwich - 2 starch, 4 protein
soup - 2 starch, 1 dairy
celery & carrots - 2 veg
grapes - 1 fruit

v8 - 1.5 veg
goldfish - 1 starch

Summary (goal) actual
calories (2000) 1650
starch (8) 8
protein (7) 6
fat (4) 1
dairy (3) 2
fruit (5) 4.5
veg (5) 5

extras (190 calories) 0

I would have liked to get one more milk in.