tweak my daily intake

So, I am not usually a food tracker.  I try to make good choices but that darn candie bowl at work has been getting the better of me.  So I decided to track for a few day...might I add, this is NOT an easy task!  Kudos to those of you who are regular trackers!

Anway, here is how it looks (shocking to me I might add):

Monday:  sodium 3,349
carbs 147.77
calories 1680
fiber 27.7 
sugar 62.67
fat 62.03
protein 150.68

Tuesday:  sodium 2107
carbs 133.24
protein 103
calories 1406
fat 59.76
sugar 54
fiber 23.6

so, I am thinking I need to knock of the carbs, sugar, and fat and up the fiber some.  how do I calc my fat %...% of what??  what should my %s be for each of these items?  Anything else you see that may need tweaking?

Regular tracker here, girlie. Guess what I discovered? that I was using about 200 calories per day in coffee creamer (the powdered kind that is here in the work kitchen). I brought my measuring spoons from home and OMG, I had to force myself to drink it black. 200 calories? that's two tablespoons of peanut butter!

omg that is alot of calories in the creamer!  I'll take the 2 TBS of peanut butter over the creamer any day!

You must be eating processed foods to have sodium so high.  Tracking what we eat can be really revealing.  Kudos to you for trying.  I track every day - but I also have some self imposed guidelines (no white flour, white sugar, white rice, pasta, junk food or fast food).

I keep a list of most frequently eaten foods and their totals and that makes it easier to log.

I don't log sodium, fat or fiber.  I don't eat processed foods so sodium is pretty low, I eat 3 servings of fresh fruit daily and also fresh veggies daily for nutrition, carbs but also fiber.

I've heard people say a ratio of 33%-33%-33%, but I've also heard 40% protein, 30% carb, 30% fat.

You are doing good with your protein.  I do keep sugar to 9gm or less per serving.  That cuts out alot of empty calorie food.

How much liquid are you getting in?

Are you taking your vitamins and supplements?  Are your snacks planned and always protein first with a snack?

I'm sure you will get more comments.

I'm all good on my liquids...I average 80-100 oz water /day and with summer coming on I expect that to increase to about 120. 

I take in all my vitamins/supplements as planned with rarely a missed dosed.  

I do eat too many processed foods as I do not cook, not even a little bit not even at all.  I try to make healthy choices, but processed is processed.  I'll need to explore other options in that area.  My processed choices are usually protein bars or peanut butter crackers (an addition that needs to be broken!)

 

I have been tracking for a year...it really does become easy after you force yourself to do it until it becomes a habit.

I do 40/30/30 nutrition ratio...sometimes I will knock the carbs down even lower and bump up the protein if the scale isn't moving. With this ratio I don't feel deprived but I'm still losing.

I track on sparkpeople...once you add the foods you eat most to your favorites list...it's quick and easy!

Does sparkpeople give you your nutrition ratio?  I just don't get how to take the numbers I have to a ratio.

 These are the rules I follow: 

No more than 20 grams of Fat per day

Must eat at least 60 grams of Protein a day

No more than 100 grams Carbohydrate per day

No more than 15 grams of Sugar per meal (Sugar is a Carbohydrate)

great rules to live by!  Thanks!!

I use the tracker on this site under tools.  It give you % plus totals.  Most everything I eat was already in the data base so it is pretty easy.