How I use my Nutrition Tracker
Wednesday, January 25, 2012
1st I plan ahead and I try to bring all my meals and snacks from home. I wish it werenít so, but Iím a snacker so my meals revolve around my snacks. I try to make them healthy snacks but also ďbadĒ enough so Iím not tempted by candy bars or gelato bars. Since my meals revolve around my snacks they have to be healthy and filling; ranging at about 300-400 calories.
A typical breakfast (generally my largest meal of the day) for me is Ĺ to 1 cup of hot cereal (cream of wheat, oatmeal, or grits), maybe 1 large egg, and a veggie sausage or slice of turkey bacon. I eat this meal before I leave home at about 6:30am. Iím usually craving food about 10am. I say craving because in the beginning of my transformation I wouldnít let myself get hungry because then I would grab whatever I could get my hands on. This habit of eating before Iím that hungry now has me craving foods at certain times of the day whether Iím hungry or not. Initially I believed this helped me lose weight but now I think Iíve developed a bad habit of eating when Iím not hungry, hence the excessive snacking. Anyway around 10am I will have a greek yogurt or a bowl of cereal (Kashi Go Lean is my favorite) with lowfat milk or almond milk.
Lunch depending on whether Iím at school or work can be a problem. For example, today I work a 12 hour shift and I only packed breakfast, of course snacks, and dinner. My plan was to get lunch from the cafeteria. I had in mind a tuna sandwich (2 slices of bread and ľ cup of tuna salad) and a bag of Pop Chips.
With the breakfast(s) I had already eaten, the snacks I wasnít willing to give up and the dinner that I really needed to eat I was at approx 1820 calories; 130 more than I should which is not so bad but I was also over on carbs which Iím trying to bring down, fat within range and not enough protein to meet my liking since Iím trying to come in on the high end. I know the snacks are my problem and Iím working on that.
Well I looked at the cafť menu and saw they were having fried chicken, collard greens, black eye peas, mashed potatoes or shrimp fried rice or BBQ riblet sandwich and jalepeno poppers plus the regular fair; salad bar, sandwich bar, or hamburger, fries and such. The obvious was out. I rarely eat burgers and fries, never ever jalepeno poppers or other ďappetizersĒ and if I eat riblets I made them and they are definitely worth their weight in calories. I wouldnít call myself a food nazi but Iím definitely a snob. LOL!
So it was deal with the overage and go with the sandwich or have a salad which I donít hate but still had me over or forgo lunch all together which is never a good plan for me. So I played with the tracker reducing some of the salad items which included mixed greens, baby carrots, raw onion, sliced tomato, olives, and cottage cheese with fresh ground pepper and a grilled chicken breast; which is the healthy option in the burger and fries station. I wasnít excited about it b/c Iíve been eating salads and I was having to reduce baby carrots to 3 and 2 serving of greens instead of four but anything not to give up my snack of craisins and walnuts and popcorn, and my yummy fiber one bar and apple. But then it hit me!
What if I ate a cup of collard greens, a cup of black eye peas, and a 3oz chicken breast I just might stay within range up my protein lower my carbs and not have to eat yet another salad. DrumrollÖ.
234 calories; Carbs 19; Fat 4; Protein 31
Black eye peas, collard greens, and chicken breast
224 calories; Carbs 28; Fat 2; Protein 24
The salad would have been better but not by much and I enjoyed the grilled chicken, black eye peas and greens WAYYYY more. I reduced the black eyed peas to ĺ cup and again Iím not a food nazi so I donít know what they were cooked in or what was added for flavor. I didnít taste bacon or detect any remnants of meat and the greens were just greens no meat or other veggies so I feel like Iím pretty close in my estimations. I also reduced the rice in my dinner to Ĺ cup. I would say that I wonít eat all my snacks today but Iím sure thatís not going to happen. One thing at a timeÖ