Hey Susan... Protein, Carb., Fat ratios?
O.K. Susan, I'm looking at my intakes and I'm getting about equal amounts of carbs and protein each day and way too much fat, about equal to the protein and carbs combined, What are the ratio's supposed to be? I can't find my book that had that all in it. I'm wanting to get my eating on track. Today I had a biscuit with sausage gravy made with skim milk for breakfast. Lunch was 1/2 cup ff cottage cheese, snack was 1 slice low fat provolone cheese with 2 slices of carl buddig honey ham, supper was 4 oz pot roast with 1 slice of small red potato with the skin on and gravy from the roast cooked in a crock pot, snack of 1 slice provolone low fat cheese. As you can see, I eat way too much cheese. I don't usually eat any breads. I usually will have coffee with protein powder in it or sometimes a small portion of an omlette for breakfast. Is that too many calories for just being 3 months out on the 18th?
HI Sybul,
First of all, I have no idea what your doctor's protocol is as far as your eating plan is, but you should certainly call his office and ask them to mail you a new one. For now, I will tell you what my doctor's plan is, and what OH recommends, and you can take it from there. Please remember my disclaimer; I'm not a trained nutritionist, dietitian, doctor, lawyer, pharmacist, veterinarian, or any other type of professional, just one who's been down the same road. LOL
Dr Gibbs says three meals a day, no snacks. Dr Baker says three meals a day, one snack if necessary. I stuck like glue to three a day and didn't have any snacks at all until I reached my goal weight.
Yes.....you are most definitely getting in too much fat. You should be striving for NO MORE than 10% of your calories from each meal in fat calories. My doctor says 5 grams of fat per meal, no more than 20 grams in a day.
Secondly, your TOTAL food intake for each meal should not exceed 1/2 cup of food. PERIOD.
At three months out my daily calorie allotment was 650-800 calories a day. 50% from protein, 30% carbs, 20% fat. You should be getting in at least 60-80 grams of protein a day, more if you can. Your body needs at 50 grams of carbs for good brain function, and you should have 20 grams (give or take, on average) for " intestinal" health.
You might consider using a program like Fitday.com or Sparkpeople.com to track your numbers. In the beginning they can be a little labor intensive while you get all your food input, but just take the numbers right off your food labels when recording a food. Fitday had thousands of foods listed for you, just put it into the search box and it will come up, but if you have a food that isn't listed, you can input it as a "custom food" and it will save it for the next time.
Give up the biscuits and all gravies. Fat laden and of no nutritional value whatsoever. If you're going to have any bread, make sure it's WHOLE GRAIN. Nature's Own brand bread has a great bread that has double fiber and is only 45 or 50 cals per slice. Look for it....Nature's Own, Double Fiber bread.
The cottage cheese for lunch was good. I used to have that with some no sugar added pears or peaches for breakfast. Try to avoid red meat....too much saturated fat. Go for fish, shrimp and chicken whenever possible. Try getting a rotisserie chicken at the grocery store, take all the skin off and debone it. Put it in zip-lock bags ( 2 oz portions) and you have lunches on the go.
I could go on and on, but, whew, there's a lot here for you to go on. Give it a try, see how it goes and let me know. I'll be really busy this week with the Walk, but we might do a phone chat some time next week
Take care
First of all, I have no idea what your doctor's protocol is as far as your eating plan is, but you should certainly call his office and ask them to mail you a new one. For now, I will tell you what my doctor's plan is, and what OH recommends, and you can take it from there. Please remember my disclaimer; I'm not a trained nutritionist, dietitian, doctor, lawyer, pharmacist, veterinarian, or any other type of professional, just one who's been down the same road. LOL
Dr Gibbs says three meals a day, no snacks. Dr Baker says three meals a day, one snack if necessary. I stuck like glue to three a day and didn't have any snacks at all until I reached my goal weight.
Yes.....you are most definitely getting in too much fat. You should be striving for NO MORE than 10% of your calories from each meal in fat calories. My doctor says 5 grams of fat per meal, no more than 20 grams in a day.
Secondly, your TOTAL food intake for each meal should not exceed 1/2 cup of food. PERIOD.
At three months out my daily calorie allotment was 650-800 calories a day. 50% from protein, 30% carbs, 20% fat. You should be getting in at least 60-80 grams of protein a day, more if you can. Your body needs at 50 grams of carbs for good brain function, and you should have 20 grams (give or take, on average) for " intestinal" health.
You might consider using a program like Fitday.com or Sparkpeople.com to track your numbers. In the beginning they can be a little labor intensive while you get all your food input, but just take the numbers right off your food labels when recording a food. Fitday had thousands of foods listed for you, just put it into the search box and it will come up, but if you have a food that isn't listed, you can input it as a "custom food" and it will save it for the next time.
Give up the biscuits and all gravies. Fat laden and of no nutritional value whatsoever. If you're going to have any bread, make sure it's WHOLE GRAIN. Nature's Own brand bread has a great bread that has double fiber and is only 45 or 50 cals per slice. Look for it....Nature's Own, Double Fiber bread.
The cottage cheese for lunch was good. I used to have that with some no sugar added pears or peaches for breakfast. Try to avoid red meat....too much saturated fat. Go for fish, shrimp and chicken whenever possible. Try getting a rotisserie chicken at the grocery store, take all the skin off and debone it. Put it in zip-lock bags ( 2 oz portions) and you have lunches on the go.
I could go on and on, but, whew, there's a lot here for you to go on. Give it a try, see how it goes and let me know. I'll be really busy this week with the Walk, but we might do a phone chat some time next week
Take care
Susan
Thank you oh wonderful swami!!! Disclaimers aside, I'm asking who I think has the experience to know, someone who has been there and is successful. I will relook at everything. I am seeing how important it is to write down everything. I tend to slack on that. It sure adds up fast when you don't, and not always in the right direction. Thanks again for the advice. I will get going with this.
You can e-mail Anne and she can help you. I would e-mail her a detailed list of what you ate and she will let you know how that fits with Dr.Roller's plan.
100 pounds down: 9/19/08 Onederland reached: Sometime during the week of 9/22
Weigh Date: 1/16/09 Height: 5'6" Surgery Date: 2/13/08 Current Weight: 180
Sybul,
You're most welcome, and I hope I'm able to come close to what your Dr's plan is. You'd be on the right track to contact the person Shawna mentioned. You're lucky to have someone to go to at his office!
Take care, you're doing the right thing by asking questions. I still do.....all the time!
You're most welcome, and I hope I'm able to come close to what your Dr's plan is. You'd be on the right track to contact the person Shawna mentioned. You're lucky to have someone to go to at his office!
Take care, you're doing the right thing by asking questions. I still do.....all the time!
Susan
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