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Nutrition Tracker: what an eye-opener

Sunday, October 18, 2020

Avocados, California (Haas), 1 fruit without skin and seeds ⊗
Calories: 289 , Carbs:15, Fat:27, Protein: 3, Fiber:12

Tuna, Canned in Water, drained, 1 can ⊗
Calories: 140, Carbs: 0, Fat: 2, Protein: 32, Fiber:0

Tomatoes, red, ripe, raw, year round average, 1 medium whole (2-3/5" dia) ⊗
Calories:26, Carbs:6, Fat:0, Protein:1, Fat:1

Green Giant Broccoli in Cheese Flavored Sauce, frozen, 0.5 cup ⊗
Calories:45, Carbs:5, Fat:2, Protein:2, Fat:1

The total for my first meal of the day was...
Calories: 499 (goal 300 - 388)
Carbs: 26 (goal 38 - 48)
Fat: 30 (goal 10-13)
Protein: 38 (goal 15-19)
Fiber: 14 (goal 6-9)

This was just one meal after 11am...those numbers SURPRISED me. I didn't realize that avocados would have so many carbs. I looked up the carbs on a couple other sites and they list 11-12 carbs for avocado.

If I am really going to hop on board the low-carb pescatarian life, then I definitely need to do more research. I haven't looked up the numbers yet for my second meal at 5pm. I had salmon, a little rice pilaf and mixed vegetables. Yes, I should not of had the rice pilaf.

My meals don't actually fit in the plan that I set for myself, but I will pat myself on the back for taking the time to look up the numbers and learning how to fix them tomorrow. Does anyone here use a different food tracker or do you all go by sparkpeople's guidelines.?
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Member Comments About This Blog Post
    I use Carb Manager. It is designed for low carb eating, and figures out net carbs for you.
    37 days ago
    GOOD for you for looking an the tracker and finding ways to make nutrition healthier. That's what it's all about. HUGS

    37 days ago
  • CAT125
    Avocados are different sizes. It's best to weigh them by grams.
    Most Hass avocados I buy weigh about 130 g.

    Calories: 217
    Fat: 20g
    Carbs: 11.2 - 8.8 (fiber) = 2.4 Net Carbs
    Protein: 2.5g
    37 days ago
    I have adjusted my Spark tracker to meet my needs and my docs orders on how many carbs, fiber, and protein I should have. I get really frustrated that I taught myself to love more fruits and veggies only to find out they have a huge amount of carbs, and now I have to really limit them. Tough, but doable, and eventually becomes habit.
    37 days ago
  • MAWMAW101
    I agree with others, all carbs are not created equal. I have lowered my carbs by looking at bread, crackers, sweets, etc.
    I still eat avocado, sweet potatoes, most all raw veggies, etc. it’s about being healthy for me.
    37 days ago
    Avocados and nuts, while high in fat, are not the damaging kind of fat that oil is to your arteries. If you are trying to lose weight, these should be used in moderation, for sure. But they contain a lot of good nutrition. I use avocado and nuts to give a creaminess to my hm mayo, for instance.

    The carbs I avoid are the ones that are processed, as these have most of the nutrition processed out of them and are often combined with fat and sugar to make them hard to avoid (read: donuts, cookies). Good grains, like whole wheat, pearled barley, whole oats have been eaten for centuries by societies. Until western style highly processed food and fast food was introduced in Asian countries, heart disease was almost unknown.

    I wish you all the best in your journey and yes, the nutrition tracker is very eye opening. I found that my portions were really out of whack for me.

    ll Plan Coleader
    37 days ago
  • MARTHA324
    Tracking is certainly eye opening! I was already using when I joined Spark and just stayed with it. I don't do a low carb diet, but do watch the macros although not slavishly.

    You will learn a lot with the tracking. emoticon
    37 days ago
    Don't ditch avocados, just eat smaller portions. When mashed 1/3 to 1/2 avocado provides an adequate serving size. We need carbs for our overall health and fitness, just not the "white bread, sugar and white rice" kind.
    37 days ago
    At least you're choosing healthy foods. Good luck with your diet plan.
    37 days ago
    I found the strict keto diets way too limiting! I'm not cutting out fruit entirely! I've had success just eating more whole foods/unprocessed carbs (quinoa instead of bread etc)
    38 days ago
    I have had some shockers like that too. I tend to eat low calorie, high fiber carb foods the most and eat sparingly of the others. I need volume.
    38 days ago
    I love avocados and often start my day with half of one. Yum!
    38 days ago
  • -JAMES-
    Avocados are complicated. As I look up the nutrition information on the "nutritiondata" website, it says 100 grams of avocado have 8.6 grams of carbs. My personal "cutoff" is 8%. I don't worry around 2 or 3 or 4%. But around 6% or more I start reducing how much I eat.

    I don't eat carrots except in very small quantities. Carrots have 9.6 out of 100 as carbs, and you can taste their sweetness.

    But avocados, back to avocados. Per 100 grams, 8.6 grams are carbs, and if you play the "net carb" game, 6.8 of those are fibre, and if you don't count fibre and subtract that out 8.6 - 6.8 = 1.8, so only 1.8 grams of "net carbs". But trust me this is a fiction. Termites eat wood fibre, we aren't termites, but ... but you can find information about various do provide calories for humans, just not 4 calories per gram, but less.

    All in all very hard to calculate "net carbs" ... plus there is not government accepted definition of it. So I just count total carbs, and the total carbs in avocado are fairly high. Compare that to say zucchini ... 3.3 grams out of 100 are carbs, ... way way less than avocados.

    P.S. I love your new Halloween profile pic.
    38 days ago
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