Day In The Life Of Nutrition

February 26, 2013

I’m enjoying talking a bit more about nutrition these days. Trying to get in one informational post a week, but boy do these take me a lot longer to do than a weekend recap : )

I recently documented a whole day of food – every bite! I measured it all to be accurate and logged it all into My Fitness Pal to see how I am doing against my goals. Note that this isn’t an “I am an ideal eater” showcase but more of a learning experience for me with you as the audience.

Foodblog-3003

The day started bright and early after a not-so-great night of sleep. I made a bowl of whipped banana cottage cheese oats using Coach’s Oats, half a large banana, 1/3 cup 2% milk, 1.33 tbsp sunflower butter, 1/3 cup cottage cheese and a sprinkling of buckwheat groats that totaled 15 grams.

Foodblog-3004

Plus coffee with 1/4 cup frothed milk

Foodblog-3006

Here’s the breakdown:

Breakfast

I’m really happy with the summary of this. Perfect ratios (for me) and an ideal amount of carbs and protein to keep me full all morning. Good fiber too. All of the sugar comes from fruits + milk except a few grams from the sunflower seed butter, but as I’ve said before, I’m much to in love with the stuff to ever give that part of my day up.

Breakfast filled me up from 8am – 1pm without needing any snacks (=why I love big breakfasts!) Lunch rolled around and I put together this plate:

Foodblog-3009

A whole wheat tortilla [Whole Foods brand] with smashed avocado, brie cheese and an egg

Foodblog-3012

Plus a side salad with olive oil, greens, fresh pineapple and salt

Foodblog-3010

Lunch

The percentages here were not ideal at all. I think this lunch looks pretty balanced, but the cheese, egg and avocado really amped up the fat and while I had a whole tortilla, I could have used more carbohydrate! Protein grams are good, sugars are all naturally occurring and fiber is good. Calories were a little low for me overall, so I probably could have used more carbs.

Which is probably why I went back for some crackers 20 minutes after lunch!! My body must have known it was missing something. My parents left these “Wheat Thins” after their visit. LOVE them but I don’t buy them because I wouldn’t be able to keep my hands off!

Foodblog-3013

After that Mazen and I went out on a 4 mile walk. The day was gorgeous and we were gone about an hour and a half. I stopped for a cappuccino while we were out. I’ve been so addicted to them this winter.

Foodblog-110825

When we returned home from our walk around 4:30 I was hungry again, so I had an apple with a tablespoon of peanut butter

Foodblog-3016

ALSO I made a quinoa salad for a make-ahead meal and tasted that a few times. Evening snacks are also included in this chart – a dark chocolate and a homemade tea latte after dinner.

Snacks

Snacks were also heavy on the fat and could have probably used more protein. Protein is hard for me for snacks. Some yogurt would have been a nice swap instead of the peanut butter for the afternoon snack. I’m trying to think of other higher protein, lower fat snacks – hummus (which I just don’t like for snacks), maybe a low-fat string cheese? I rely on dairy a lot for my snack proteins (yogurt/milk/cheese) or nut butters/nuts/trail mix.

Foodblog-3044

Finally we come to dinner. My only meat of the day in the form of a homemade bison burger served with ketchup and pickle on a Great Harvest Dakota bun.

Foodblog-3047

Plus a big pile of kale chips – and more ketchup!

Foodblog-3048

Dinner

Even with that giant bun, dinner percentages were great. Guess I put all my carbs in one basket : )

After dinner, here’s that chocolate I mentioned

Foodblog-3052

Plus a tea latte, which I make by heating about 1/4 cup of milk in the microwave, frothing with my IKEA frother and pouring the hot water on top.

Foodblog-3049

Also of note for the day: multivitamin and about 2 liters of water from my Camelbak. Including the coffee/tea, that’s probably pretty good adequate hydration. I may have had more water during my walk or sips here and there – I can’t remember!

Foodblog-3051

So how did I do?

Totals

Calories: Probably a little low for 4 miles and nursing. Should have had a little bit more wholesome real food with lunch. Or perhaps an evening snack, which I didn’t seem to need this night. I believe in a squiggly line for calories, so while I was under today, I bet I was over the next day when I had bigger portions or a beer with dinner.

Carbs: I’m actually surprised this is so low! I probably should have dipped into carbs for those extra calories. Especially with such a long walk.

Fat: I’m surprised this is so high. A good portion of this is from healthy fats – nuts, peanut butter, avocado – and the bison burger is pretty lean, so it’s not really a concern for me. Since this lunch was unusually high in fat, I’m guessing that’s why the whole day was on the higher side percentage wise.

Protein: Ratio is 2% lower than 20, but actual grams are totally fine.

Sugar: Looks high, but nearly all of this came from natural sugars in fruit and dairy, which I don’t worry about. (Added sugars are what I avoid most – like a giant big cupcake or empty sugar in coffee/tea.) This number can always be improved though, so that’s something to keep in the back of my mind. I did eat a lot of fruit this day and don’t always have it for breakfast, lunch and snack. It’s usually just 1-2 of the 3 times. I had a lot of milk in the coffee/tea drinks – also contributing.

Fiber: Excellent and on target.

Final thoughts -

None of this is really “good” or “bad” – more like a moving target to note. So much of eating is going on how you feel and finding the percentages and foods at times of day that make you feel good. My appetite recognized that lunch needed more carbs since I became hungry again so shortly after what should have been a filling meal. In fact, often when I don’t have any Great Harvest bread for lunch I feel emptier sooner.

I’m curious to do more nutrition analyses on a few specific days in the future and really see if I have patterns or if this day was a fluke of sorts. There are definitely days when I eat very differently and days when I have more sweets, no milk, no meat, more meat, lots of yogurt, beans, beer/wine, handfuls of chocolate, etc.

I feel that my balance of fruits, veggies, whole grains, dairy, meat and nuts on this day was pretty good. Again this is one day – a whole week’s worth of meals would be most telling of how ideal one’s diet is for balanced nutrition (since I didn’t have any orange veggies or beans this day, for example, but might the next). This day was also during the week, and we all know that weekends tend to have more alcohol, sugar and restaurant-sized portions, so again, weekly balance is more important than a one-day snapshot.

And now I’m hungry again!

Previous post:

Next post:

{ 220 comments… read them below or add one }

1 Katie H. February 26, 2013 at 8:32 am

I’m with you–I rely on dairy for my snack proteins a lot, too. I’ve been trying to find other options, besides nut butter, which is higher in fat. Let me know what you think of :-)

Reply

2 KathEats February 26, 2013 at 8:46 am

I think the nut butters are fine in general. Just wanted to clarify that! I just had a lot of other fats this day so that’s why I suggested lower fat ideas.

Reply

3 Katie H. February 26, 2013 at 8:50 am

Oh, I totally agree! I try to keep it at 2-3 servings of healthy fats each day. But when you use almond milk for breakfast, have almond butter for a snack, and use olive oil on a salad–those servings can add up quickly! That is why I’m looking for alternative :-)

Reply

4 sarah February 26, 2013 at 9:08 am

What about hard boiled eggs? I make a bunch on Sunday and keep them in a bowl in the fridge for protein packed snacks on the go.

Reply

5 Laura February 26, 2013 at 9:22 am

For snacks, I like to dip fruit into plain greek yogurt with cinnamin mixed in or veggies into the yogurt with a ranch-like spice blend I made mixed in.

Reply

6 Katie H. February 26, 2013 at 11:15 am

Good idea, Sarah! I always forget about hard-boiled eggs, but I love them when I do make them.

Reply

7 Nelly February 26, 2013 at 8:34 am

This is an AWESOME post…great for those who dont know much abaout nutrition and ratios. I think you should do this once a month :) I know its tedious though!

Reply

8 Danielle February 26, 2013 at 8:35 am

As a (hopeful) dietetic student, I love reading about these! this type of thing is what got me into your blog in the first place. This is fascinating! More, please!:)

Reply

9 Anele @ Success Along the Weigh February 26, 2013 at 8:35 am

I love seeing the breakdown of your stuff!! I must be a closet numbers nerd! :) Now, I must eat breakfast! It all looked so good!

Reply

10 Lucy February 26, 2013 at 8:36 am

I am totally making kale chips today! You have caused a big craving!!

Reply

11 Hillary February 26, 2013 at 8:36 am

I would LOVE to see more posts like this in the future, Kath! I found it very interesting, especially considering I’m starting to pay much more attention to my sugar and protein intake.

Reply

12 Maria Tadic February 26, 2013 at 8:49 am

I always think its really interesting to log in your food intake and see if you come out where you “think” you are. I do it every once in a while just to check in.

Do you have a recipe for those kale chips? I’ve heard so much about them! I need to try them!

Reply

13 KathEats February 26, 2013 at 10:03 am

Yep, here!

Reply

14 Susan H. @ The Food Allergy Chronicles February 26, 2013 at 8:49 am

Always interesting to get the numbers on what we actually eat compared to what we think we are eating. But I agree with you on listening to your body…if my body craves anything it is usually carbs…I am always afraid I will over eat…in the end I probably under eat. :)

Reply

15 Lucy February 26, 2013 at 8:50 am

Ps I don’t think that your fat portions are something to worry about- obviously this is my opinion- but if they are rancid her treated fats such as hydrogenated vegetable oils which are completely unhelpful and un-needed for our bodies and you fats are natural fats then I think your right on balance. I thin fat is satiating and actually human great milk for the baby has a high fat ratio because fat is a perfect energy source for human beings since the dawn of time. Ie the french eat saturated fats such as butter and cheese liberally full fat yoghur, Mediterranean liberally use olive oil on everything- and coconut and avocado are natural foods and they are high fat- maybe nature is trying to tell a something that saturated fats are actually good for us? There’s been alot of research into fat being good for us and it is starting to come to light in the uk with various nutritionists well known in the media now agreeing butter to be healthier than margarine or lower fat fake vegetable oil spreads…. Also alot of studies point of that even the widely spread thought about saturatd fat and heart disease is actually invalid- with studies from the Masai tribe or the Inuit people consuming large amounts of whole milk or whale blubber= solid fat. I think the problem comes when the omega balance is put off scale by synthetic fats and oils. I believe fats to be highly beneficial for hair and skin and brain functioning. I think it’s totally up to you what you eat and what your comfortable with of course but I just wanted to gr it out there that your fat doesn’t seem too much to this little reader over here! I always think about grandparents: red meat, stews, beef dripping on toast, lard, butter on bread, porridge, fruit and cream, cheese and bread, fish, soup- I think ultimately the quality of the source and home cooking and the fact that it is as natural is possible is something we should (and I see that you do) try to carry on into the generations to come!

Reply

16 Lucy February 26, 2013 at 8:52 am

* Human breast milk

Reply

17 KathEats February 26, 2013 at 9:00 am

I’m not bad talking fat at all and eat quite a bit… But I think for me keeping it closer to 30% than 50% is probably wise

Reply

18 Lucy February 26, 2013 at 1:31 pm

Yeh I know your sensible and level headed with your nutrition mind- just hard to convey tone of voice via keyboard typing lol, but was more saying if you feel the desire for more fat then so be it! But your intuitive with your food choices like that anyway re sun butter comment etc!

Reply

19 Claire @ Live and Love to Eat February 26, 2013 at 8:53 am

I love this post – so much detail and thoughtful analysis! As RD’s I think we can fall into food ruts or feel like we know exactly what we’re putting in our bodies, but I like to track every once in a while to keep myself accountable. :)

Reply

20 Lauren February 26, 2013 at 8:54 am

Great post-I have a BS & MS in nutrition and will soon be an RD so I found this very interesting. MyFitnessPal can be a great tool (but can quickly become obsessive from my experience)! One of my favorite high protein snacks that is low in fat is edamame (fresh, dried/roasted, or steamed from freezer). I also like sliced hard boiled egg on toast spread with hummus or cottage cheese with all sorts of toppings/mix-ins.

Reply

21 Cora February 26, 2013 at 8:56 am

Completely agree with all above comments. Thank you sooo much for taking the time to do this!! So informative and interesting, and will serve as a great guideline. I am trying to get more protein in my day and am struggling to find high protein, vegetarian snack options. I usually rely on a latte… not always the best choice.

Reply

22 Amanda Cowan February 26, 2013 at 10:20 am

I’m in the same boat! I’ve been vegetarian now for a few months and I always fall back on egg whites (trying to keep yolks at about 4-5 a week for the good b12, etc). But then I find that I rely a lot on dairy too! Soy is hard because I have thyroid disease and the verdict is out on whether that’s harmful or helpful.. so I try to limit that, and because of that I feel restricted to nut butters, dairy and eggs. Oh well, I’m still learning!

Reply

23 Ellen M. Gregg February 26, 2013 at 9:39 pm

I’ve migrated to fully plant-strong eating since January 2, and have no problems getting my protein in via, predominantly, fruits and vegetables. Today, for instance, I hit 56 grams of protein (139% of daily recommended). Here’s a breakdown:
Breakfast – Pancake Pudding made w/ 2 small bananas and 1 flax egg: 4.5 grams
Lunch – 3 cups tossed salad, 1 whole wheat/oat/flax flat bread smeared with 1 serving PB2, 1 cup grapes: 16 grams
Dinner – A potato soup made w/ 2 cups diced potato, 1 stalk celery, 1 small onion, 1 clove garlic, 2/3 cup peas, water, and spices, with a side of 2 cups of steamed spinach: 24 grams
Snacks – 1/2 cup unsweetened applesauce, 1 medium orange, 1 medium apple, 3 vegan chocolate coconut snowballs (my recipe, posted Monday on my blog), hot cocoa made with unsweetened almond milk: 10.7 grams

Reply

24 Kat @ Kat's Health Corner February 26, 2013 at 9:02 am

Lately I’ve been having a hard-boiled egg with some veggies for a snack. It’s just enough to hold me over until dinner. And I’m totally with you on hummus for a snack. I’d much rather have it on a sandwich!

Reply

25 Ali @ Peaches and Football February 26, 2013 at 9:03 am

Tracking all your eats for a day really is invaluable. I do that every few months just to see how I’m doing and I learn something new every time I do it. I try and keep my protein a bit higher and my carbs a bit lower (I like string cheese and almonds for snacks!) and when you take a day to weigh everything and accurately see exactly what you’re eating, you’ll almost always be amazed. When I first started, I always thought I could eyeball portion sizes really well but I was almost always off. Then when I started weighing the food I got to were I was only a few grams off. :)

Reply

26 Sara @ fitcupcaker February 26, 2013 at 9:07 am

thank you for this breakdown. It is good to see what others eat each day and yours seems pretty balanced! I def dont drink enough throughout the day either!!

Reply

27 Amy Q February 26, 2013 at 9:09 am

Because of your background, I find this post super informative! Thank you for taking the time to do this!

Reply

28 Kristin February 26, 2013 at 9:13 am

This was so interesting to read! I loved it. Thanks for taking the time to put this together Kath!

Reply

29 Coreen S February 26, 2013 at 9:15 am

Love this post!

Reply

30 Katie @ Peace Love & Oats February 26, 2013 at 9:22 am

I’m such a numbers person, I love putting what I eat into my fitness pal and looking at the full report at the end of the day. However I noticed I get a TON of fiber! Yesterday was 68 grams!! Haha too much?

Reply

31 Sally February 26, 2013 at 9:23 am

I use My Fitness Pal to track what I’m eating, and think it is such a great tool. I especially love that you can save meals that you frequently eat. However, when I log my exercise, it gives me all of the calories that I burned during the workout “back”, and if I don’t use those calories for food consumption, I come in way under my calorie goal for the day. Do you feel this is accurate? I don’t want to eat just for the sake of eating to come in at my calorie goal, and I certainly don’t want to eat more than I should and not see the results I want. What are you thoughts on this?

Reply

32 KathEats February 26, 2013 at 10:00 am

I think it is because it takes the “weight loss” part out of your lifestyle calories instead of using your exercise, so if you don’t eat back exercise you have double deficits

Reply

33 Sally February 26, 2013 at 10:16 am

Got it, thanks!

Reply

34 Amelia February 26, 2013 at 9:23 am

I bet it was very tedious to have to weigh/measure/track again. I bet it took you back to the original days of ‘calorie counting’. The only thing that I am sure to measure/weigh is my nut butter consumption. If I eyeball it, I tend to be more generous. ;)

Great post for those looking for some guidance though or not knowing where to start. I can only imagine what my day of eats would look like if I inserted them into an online tracker like MFP. I bet my fat consumption would be pretty high considering all of the nut butters/ nut snacks/ and avocado that I eat!

Reply

35 Khushboo February 26, 2013 at 9:26 am

This was an awesome post, Kath…very informative and interesting to read :)! Hope to see more of them!

Reply

36 Carly @ Snack Therapy February 26, 2013 at 9:27 am

This was so fun to see! I love that you eat such huge meals, as opposed to lots of little ones. I’m such a snacker that I don’t know if I could ever do that, but I know I should probably up the calories in my meals, especially breakfast!

Reply

37 Laura (Blogging Over Thyme) February 26, 2013 at 9:28 am

Really found this post interesting! Just curious, do you think you consciously chose/avoided certain foods or things during the day because you knew that you were counting/actually logging everything?

I feel like I should probably take the time to do this at one point or the other–just to kind of see where I stand on a regular day!

Reply

38 KathEats February 26, 2013 at 9:57 am

The only thing I probably wanted but decided against was a small glass of beer with dinner. I’d say this was a snack-heavy day though, and a piece of chocolate after dinner is typical. And as far as B/L/D meals go, these were pretty typical as well – although I usually have loaded salads for lunch but we were low on greens, so that might have changed things up quite a bit.

Reply

39 kim@hungryhealthygirl February 26, 2013 at 9:29 am

This post is really interesting! Love getting a glimpse into someone else’s day.

Reply

40 Beth McCrea February 26, 2013 at 9:32 am

Love this post. Two good sources of protein: Beans & quinoa. Easy to make ahead on a Sunday for the whole week. For example: Tangy white bean stew cooked w rosemary & tomatoes (http://www.organictuscany.org/recipes/side-dishes/white-beans) or Baked Quinoa Snack Bites (http://onceamonthmom.com/baked-quinoa-snack-bites/)

Reply

41 Bridget February 26, 2013 at 9:42 am

Hi Kath, I wanted to give you some feedback that I really enjoyed this post. I think the nutrition information is interesting and your analysis of how you were feeling before and after eating and the importance of snacking and balancing over the whole day and week is very practical. I think we all tend to get into food ruts so seeing the variety of your diet is really inspiring. Reading this makes me want to start a food journal of some kind so I can actually get data on my own nutrition. Thanks! keep up the good work.

Reply

42 Sarena (The Non-Dairy Queen) February 26, 2013 at 9:50 am

Without being able to have dairy, protein snacks are really hard for me to come by. I haven’t used this app, but I wonder what mine would truly look like now. Ever since I studied fitness nutrition, I completely changed how I look at my meals and snacks. I’m definitely a carb lover, but it all pretty much comes in the form of fruits and veggies for me. So, I’ve been focusing on building all of my meals around my protein first so I make sure I include a good amount to cover the amount of exercise I do regularly. This was really interesting. Thanks for sharing this Kath!

Reply

43 Ashley @ My Food 'N' Fitness Diaries February 26, 2013 at 9:58 am

This was so interesting! I like reading about all of this nutrition stuff. :) I like making a smaller protein smoothie/shake or some deli meat with cheese for a protein packed snack.

Reply

44 Alison February 26, 2013 at 10:01 am

Very interesting post! I love your new blog format. Have you noticed days when your calories were on the lower side that your milk supply dropped at all?

Reply

45 KathEats February 26, 2013 at 10:10 am

Only when I was sick with the stomach bug – it seemed like I was a bit deflated, but Mazen didn’t seem to notice – except he was nursing more frequently than usual that night

Reply

46 Sarah February 27, 2013 at 9:46 am

I’ve read that hydration is more important than food intake for milk production, anyway, and it’s tough to stay hydrated when sick like that, so I wonder if that was a factor. As I understand it, eating well while nursing is more about making sure your own body doesn’t get depleted over time – baby gets what baby needs!

Reply

47 Nina @ Too Hottie For That Body February 26, 2013 at 10:02 am

This is the best post ever! I’ve been trying to reevaluate what is going into my body at the moment so this came at the perfect time. How old is Mazen and is he eating food yet? I’d be interested to see how you feed him since my 10 month old is feeding herself now and I would love to recieve some guidance during this transition.

Reply

48 KathEats February 26, 2013 at 10:08 am

5.5.5 months and just starting solids!

Reply

49 Heidi G February 26, 2013 at 10:06 am

I really enjoy the nutrition related posts you’ve been doing. It helps me to see your thinking behind different food choices. I liked that in this post, you talked about how you felt before and after meals/snacks. My eating has gotten off track lately, and I’m just starting to use a food journal again. It’s helpful to see the types of things you consider when looking over the days eats.

Reply

50 Paula February 26, 2013 at 10:07 am

I love homemade hummus with tortilla chips or pita chips but I find that I also love to dip celery in it for a much healthier snack. A handful of celery and a small serving of hummus can last a long time. And my kids and grandkids love it too. Or celery and peanut or almond butter if fantastic. My boys loved that snack after school. I don’t think anyone does that anymore but it’s so good.

Reply

51 Ashlee February 26, 2013 at 10:14 am

Looks like you use myfitnesspal too! I love that app/website.
I wish I could eat 2000+ calories per day….I would gain a ton of weight eating that much!

Reply

52 Lindsay February 26, 2013 at 10:25 am

I really love this post. All the nutrition breakdown is really cool. I should probably do this more often to just see what I’m really getting every day, but it’s probably pretty time-consuming. I’m still on a mission to try kale chips – they’re being cooked up all over my favorite blogs :)

Reply

53 Shanna February 26, 2013 at 10:40 am

Really enjoyed this post. Insightful and honest.

Reply

54 Shanna February 27, 2013 at 11:30 am

After reading through the comments, I checked out the BMR calculator and entered in my info…

My BMR was 1327 and I exercise moderately 4-6x per week so I multiplied by 1.55. This put me at just over 2000. This surprises me because even on days I do Spin, I probably eat max of 1700 cals or so. On the weekends, all bets are off and I easily eat 2500 cals. Maybe that’s why I can’t lose weight! ha!

Reply

55 Liz Dean February 26, 2013 at 10:43 am

That’s an awesome breakdown to see for a nursing mom, love it!
Also, you’re fat looks fine. Fat doesn’t make you fat. I consume lots of good fats all day and mine are probably higher than you, but fat keeps you full, full, full. (this is due to me not eating gluten, so all that bread you eat is out for me) :) I keep full with fat and lots of lean meats.
And that chocolate looks SO good! I eat at least a handful or two of dark chocolate chips everyday.
Oh, and I’m making those meatballs tomorrow night. Thanks for the recipe!

Reply

56 Ashley O. @ The Vegetable Life February 26, 2013 at 10:49 am

I loved this post, I am a new breastfeeding mom who is trying to do the same thing with My Fitness Pal each day to make sure I am eating right for both me and the baby! It was great to take see what is working for you!

Reply

57 Sarah @ Yogi in Action February 26, 2013 at 11:13 am

I love this post!

I really like that you focused on fats, carbs and proteins, rather than calories. I know you always eat whole foods, but in general, our society looks so much at calories and forgets those other important stats. Thanks for this!

Reply

58 Hope February 26, 2013 at 11:14 am

This is a great post! Thanks for all of the info.

You could have chosen a day when you were eating perfectly but you chose a day when you were a bit off from usual (but still really healthy) and I think that’s great. It definitely makes it seem more real.

And your kale chips are incredible. My husband was so skeptical at first but he will eat a full plate of them.

Reply

59 Amanda February 26, 2013 at 11:27 am

Fascinating, I really liked this post! A lot of work went into this post :)

Reply

60 Bridget February 26, 2013 at 11:35 am

Hi Kath! This is something I do everyday for medical reasons, and it’s helpful to see a breakdown when other people do it and how it compares to what I eat (I’m supposed to be at 1400 calories, 50 grams fat, 130 grams carbohydrates, and 90 grams protein, which is…tough. I can never get the protein high enough or the fat low enough). Have you ever thought of having a guest post every now and again with a breakdown for a special diet (eg, diabetes, crohns, etc)? It’d be nice to see someone does one full day of eating under these different plans. I haven’t found nutritionists to be tremendously helpful – they all seem to have the same talking points…don’t drink soda! don’t eat processed food (except these brands of somewhat healthy crackers and string cheese!) don’t eat dessert! …but very few specific recommendations for someone who loves to cook and eat.

Reply

61 KathEats February 26, 2013 at 5:26 pm

That’s a good suggestion – I’d need a volunteer : )

Reply

62 Jessica February 27, 2013 at 2:53 am

My husband is a diabetic and eats a low carb high protein diet also has to stick with only healthy fats because of the high rate of heart disease among diabetics. I should run his daily through MFP just to see after seeing yours I’m now interested!

Reply

63 jen March 1, 2013 at 2:17 pm

Just wanted to echo some love for the idea of a guest post type thing. I’m a (currently pregnant) stay-at-home mom of a young toddler and I am constantly looking for new ideas for quick, healthy, inexpensive meals for she and I.

I love any of the type of online features where someone gets a “food makeover” or whatever they call it where some volunteer shares everything they eat for the day, then the RD analyzes, presents the nutrition figures (love the number nerd stuff) and shares thoughts (and sometimes recipes) for how the volunteer could make changes to better optimize nutritionally for his/her particular situation. Maybe then with a follow-up, like a Nutrition Before and After? I have no idea whether that would fit into your new blogging plans, but I love that kind of stuff!

Reply

64 Claire @ Health Nut Claire February 26, 2013 at 11:36 am

Awesome post! As a nutrition major, I totally agree with your philosophy. Would be nice if I could find the time to put a whole week’s worth of eating into My Fitness Pal and work from there, haha.

Reply

65 Maggie February 26, 2013 at 11:42 am

I have cheese/deli meat/hard boiled eggs for the protein part of my snacks a lot! I need to make kale chips soon…I’m scared to try!

Reply

66 Diane February 26, 2013 at 11:44 am

Great post, I am really enjoying your nutritional posts. I have been tracking my calories the past few weeks on and off to try and lose a couple lbs and it has been really eye opening. It is really hard for me to cut back on calories, my body just revolts and I become ferociously hungry. I try to eat whole foods, proteins, fiber, etc. to help with fullness, but I just can’t go below a certain number a day without starving (and that number is several hundred calories higher than sparkpeople tells me to do).

So do you aim for 50% carbs, 20% protein and 30% healthy fats? I once tried the Zone diet, 40% carbs, 30% protein and 30% fat. I lost weight on it, but it was too hard for me to stick too. I always crave more carbohydrates.

Reply

67 Averie @ Averie Cooks February 26, 2013 at 11:47 am

Wow, what a great analysis and all the details. I am not a stat keeper at all, and wouldn’t have the patience to track everything, but it’s always interesting to see the data in black and white. And thank for your analysis and thoughts…and always keeping it real, Kath!

Reply

68 Melissa February 26, 2013 at 12:07 pm

Thanks Kath, loved this post and your presentation! I know it’s a lot of work – but it has resulted in a lot of education for all us! :) And has sparked helpful insight in the notes.:)

Reply

69 Allison February 26, 2013 at 12:28 pm

You mentioned adding hummus rather than nut butter for a protein snack, but hummus really doesn’t have much protein….or at least the little Sabra hummus that I put in my daughter’s lunch box. I had been putting it there as “protein” and because she likes it, but when I looked at the nutritional info, I think it had 4 grams of protein. It is hard because my kids won’t eat meat sandwiches (and I have mixed feelings about packing those anyway since their lunch boxes aren’t refrigerated)…so they get peanut butter or cheese or, occasionally a yogurt.

Reply

70 Elizabeth February 27, 2013 at 12:45 am

I was going to make this same comment. I’m not a registered dietician by any means and am just comparing what I have on hand, but 2 Tbsp of Sabra brand hummus has 2g of protein, whereas 2 Tbsp of peanut butter (from one of those grinder things where peanuts are the only ingredient) has 7g of protein.

I’m vegan, so I pay quite a bit of attention to my protein intake. Here are some ideas for snacks:

1 oz of raw almonds (about 23) equals 6g of protein
1 oz of pistachios (about 49 – which I admit is a lot!) equals 6g of protein
1/4 c pumpkin seeds equals 7g of protein

I also eat a lot of beans and lentils. Those aren’t really traditional snack foods but they’re good sources of protein (and not soy based!).

Reply

71 Sandra February 27, 2013 at 1:46 am

Peanut Butter, or as we call it in Australia Peanut Paste is banned in schools due to nut allergies. We’re lucky we have good old vegemite.

Reply

72 Elisabeth February 26, 2013 at 12:41 pm

I love this post! I always think it’s interesting to track all your food & see where the ratios fall, and it’s especially helpful to read about it from an RD’s perspective :)

Reply

73 Katelyn February 26, 2013 at 12:50 pm

I really really enjoyed seeing this breakdown, thank you so much for taking the time to document and post! I would be very interested in seeing a weekend day too, this gives me ideas to try on my own too! Thank you! :)

Reply

74 Kaila @healthyhelperblog! February 26, 2013 at 1:10 pm

This was really interesting to read! Definitely takes recap posts to a whole new level because you get to see the real nutrition science behind your healthy meals. Definitely a keeper!

Reply

75 Lisa @bitesforbabies February 26, 2013 at 1:18 pm

Wow! Great post! That’s a lot of calculating going on! I don’t have the patience to calculate everything like you do…I just go by how my clothes fit-if they get a little snug it means I need to eat less! Sounds ridiculous, but it works for me ;-)

Reply

76 KathEats February 26, 2013 at 2:41 pm

I don’t do this daily… Just did it for the post!

Reply

77 Lisa @bitesforbabies February 26, 2013 at 3:39 pm

I figured that…it would be really ambitious to do every day! Lol!

Reply

78 JennieM February 26, 2013 at 1:24 pm

Brilliant post! Absolutely informative. I would like to try this, but am curious, how did you log…all day long or once at the end of the day (and if so, did you keep notes)…how much time do you estimate it took to weigh/measure and enter/review your stats. It looks like a lot of work. Thanks for your hard work!

Reply

79 KathEats February 26, 2013 at 5:25 pm

I jotted it down in a notebook I kept in the kitchen. I didn’t really take that long at all. Entering later on when I wrote the post took a lot longer, but having done that on a regular basis before, I can tell you that once you get your usual foods in there it’s really quicl

Reply

80 Angie Tobias February 26, 2013 at 1:36 pm

Loved this post! So informative. I am currently using MFP as a weight-loss tool, but it is so interesting to see it in these terms as well. I was thinking “Damn, I’d love to eat 2100 calories a day again” haha. I am looking forward to getting on more of a “maintenance” focused pattern once I get these last pesky pounds off.

You made me hungry as usual Kath. :-)

If anyone wants to link up and be MFP friends I can be found here: http://www.myfitnesspal.com/antobias

Reply

81 J February 26, 2013 at 1:36 pm

This kind of depresses me. I am pretty active, I work in a hospital and never sit, I eat between 1200-1400 calories a day and workout 3-5 times a week running or biking and can’t lose a pound! I am about 155 and 5 feet 2 inches. It is eye opening too see that you can eat thousands of calories and drop or maintain weight, and I have to have so little only seeing results if I go below 1200!! Any advice on this?

Reply

82 KathEats February 26, 2013 at 5:24 pm

You might be eating too little! I’d recommend maybe seeing a dietitian to help you get weight loss going again. AnneP just launched her business if you don’t have someone local

Reply

83 Adrienne February 26, 2013 at 5:53 pm

The Harris Benedict equation helps you find exactly your caloric needs and still be able to lose weight. Put in your numbers, your active lifestyle, and I promise it recommends eating more. Being active and only eating 1200 calories means your body isn’t getting enough fuel to lose weight.

http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

I used to eat 1200 cals and do a ton of cardio, but when I switched to more protein and weight lifting, pounds fell off in a few months.

Reply

84 Megan February 27, 2013 at 7:55 am

I am also totally baffled about how much I should be eating. I run regularly, and my estimates for daily caloric need including exercise put me around 2000. Somedays I have no problem meeting that, but there are days on occasion where I have no appetite at all despite strenuous exercise and I can’t even manage 1400 calories. Maybe I’m eating too little as well?

Reply

85 Kelsey at Fueling Strong February 26, 2013 at 1:42 pm

I am always looking for more protein in my snack options too. The other day I took an apple and diced it up. I threw it in the microwave until the apple got soft then topped it with 1/4 C Kashi Go-Lean (Original), 1/2 carton of Greek Yogurt, Honey, and Cinnamon. It was delicious and had a lot of protein.

Reply

86 Jamie in Arkansas February 26, 2013 at 1:50 pm

What program did you use to figure the nutritional stats? I’d love to do that with my meals! Thanks!

Reply

87 KathEats February 26, 2013 at 5:23 pm

My Fitness Pal?

Reply

88 Shel@PeachyPalate February 26, 2013 at 2:12 pm

You could try roasted chickpeas with cinnamon as a snack or make protein balls with a bean included or chickpea cookies – I have a recipe posted today. For a treat you could make up a silken tofu chocolate mousse for a protein hit or if you like Sunwarrior you could make an instant microwave protein muffin in a mug!

Reply

89 cathy February 26, 2013 at 2:20 pm

Loved this post! So informative.

Reply

90 Amanda @ Once Upon a Recipe February 26, 2013 at 2:26 pm

Hi Kath, just wanted to say that I really enjoyed this post. I recently downloaded the My Fitness Pal app but haven’t been very diligent about using it. It would be really interesting to document everything I ate for a week to see if my diet needs some changes. I’d love to see more posts like this too!

Reply

91 Karen February 26, 2013 at 2:28 pm

Terrific work on this post, Kath! I love when you step out of your usual food documentation box and showcase your creativity and smarts :)

On a personal note, at various times in the past find myself performing the same sort of close examination of my own diet. But these days I refrain from such analysis, as I know very well it tends to cause me unnecessary anguish. As it is, I am a highly conscious eater and quite emotionally intelligent when it comes to my own health and nutrition needs, so I have found my own intuition to be my best guide. So while I think this is fun, occasional experiment – and an excellent tool for those who are dieting for genuine health reasons – I have the same feelings about this sort of dissection as I do about stepping on a scale; neither do anything to enhance my own physical or emotional well being.

Reply

92 Bruna @ morgbu.com February 26, 2013 at 2:32 pm

I was surprised you said that the calories were low…. I guess breastfeeding need way more calories than I thought. I’m trying to eat only 1500 cal a day and it’s hard! I’m 5″ 2′ -110-120 pound and wold like to lose a few pounds… Really enjoyed this post

Reply

93 Renee February 27, 2013 at 10:01 am

Another breastfeeding mom here. It’s well-documented that breastfeeding uses up to 500 calories a day. Kath calculated it more accurately for herself in a previous post, and I think she said it was 450 for her. Breastfeeding is indeed quite “hard” caloric work!

Reply

94 Christine @ BookishlyB February 26, 2013 at 3:12 pm

This is one of the most interesting posts you’ve written- incredibly informative. I go through phases where I log my food into an app, in order to monitor my protien and when I went to drop a few pounds. I think you’re a great resource- “an ask the RD” post series might be interesting one day!

Reply

95 Sara February 26, 2013 at 3:44 pm

This is interesting, thanks for posting! I’m using LoseIt and tracking my calories and things there so this is informative.

Reply

96 Avery February 26, 2013 at 3:51 pm

This was great to see! I’m a user of the myfitnesspal app and its really helpful! I don’t count every single thing, but its good to get an idea of the calories and nutrients I’m consuming every day. About a year ago I weighed in at 152 (I’m about the same height as you, about 5’3″). I felt terrible and none of my clothes fit. Last spring I started monitoring what I eat, only more whole foods and focusing on getting enough of the things my body desperately needed, mostly protein and fiber were lacking. I’m am down to about 142 and after the holidays got me a bit off track, but somehow managed to maintain my small weight loss. Now I’m back at it and my goal is too get to about 120-125 and keep it there.

Reply

97 Betsy February 26, 2013 at 3:53 pm

edamame is a terrific snack if you are like me and enjoy salty green foods! Steam ‘em up and sprinkle with salt or buy the dehydrated crunchy snack food variety. Just food for thought :)

Reply

98 Leah February 26, 2013 at 3:55 pm

Kath, I loved this post. I have been reading for years and never really commented. Thanks for the information, I am looking forward to doing this myself just to see if my actual numerical intake is what I estimate it to be!

Reply

99 jodea @ chillichocolatelove.com February 26, 2013 at 3:57 pm

This is so interesting. I’m going to analyse my day now!

Reply

100 Erin @ The Elliptical Chronicles February 26, 2013 at 4:00 pm

I am a MyFitnessPal user as well (for about 2 years now), and I really like it. I find it very helpful for keeping myself in the loop with regards to what/how much I’m eating. I also like that it takes into account (with what I consider to be reasonable accuracy) your exercise and any weight loss/gain/maintenance goals you may have.

Anyway, I enjoyed your documentation and analysis of your eats for the day – interesting and informative and definitely a tedious task (so thanks for taking the time and putting for the energy for all that diligence!)

Reply

101 Adrienne February 26, 2013 at 5:56 pm

Just and FYI- MyFitnessPal underestimates fitness calorie burn like crazy, by sometimes a few hundred calories!!

I switched to a heart rate monitor for accurate calorie burn info and while I still use MFP, I don’t pay attention to it thinking I only burned 93 calories lifting weights!

Reply

102 Karen February 27, 2013 at 8:23 am

I agree! I just plugged in my own numbers out of curiosity, and was astounded as to the low calorie recommendation given my activity level! I’d have zero energy on 1200 calories a day! This calculator is way off (for me.)

Reply

103 Mrs. Dubose February 26, 2013 at 4:14 pm

I enjoyed this post as well. Just a little FYI, organic ketchup has less sugar in it! (Your baby is adorable.)

Reply

104 Karen February 26, 2013 at 4:42 pm

Kath, I love My Fitness Pal also! It has really helped me stay accountable. I think your diet looks pretty great! I’m also high on fats everyday, but fats keep us fuller longer, and they are good for our brains. So a win-win :))

Reply

105 sam February 26, 2013 at 4:54 pm

would you consider doing a post about sugar from a nutrition standpoint? I am pretty confused by all of the different info i hear about how much sugar is okay to take in every day.

Reply

106 Victoria February 26, 2013 at 10:20 pm

I also would really like to see such a post!

Reply

107 Pam K. February 26, 2013 at 5:00 pm

I liked reading this. Do you ever drink smoothies for breakfast? If so, what are your favorite recipes? I have tried many of your dishes and enjoy them.

Reply

108 KathEats February 26, 2013 at 5:22 pm

I do – “smoothie in a bowl” = SIAB : ) I like to eat them with spoons. Here’s a search for them all and I usually put the ingredients in the post: http://www.katheats.com/tag/siab

Reply

109 Darla February 26, 2013 at 5:17 pm

Thank you for posting this, Kath! I’ve used a website called loseit.com and have mostly been concerned about calories in order to lose weight while simply trying to be a balanced eater. I’ll have to check to see if it does percentages like myfitnesspal. What would be ideal/goal percentages for a day that I could start using as a guideline?

Reply

110 KathEats February 26, 2013 at 5:20 pm

I calculated the percentages myself, but that would be a nice feature to have. I think 50/20/30 is a good one to start with. Lower carbs leave me hungry. You could also try 50/30/20, but 30% fat is a pretty well established recommendation

Reply

111 Holly March 2, 2013 at 9:02 am

Myfitnesspal does calc the percentages for you. It’s the piechart icon in the phone app. You can see daily and weekly breakdowns.

Reply

112 Lauren @ Oatmeal after Spinning February 26, 2013 at 5:19 pm

I love seeing every bite that someone eats in the day. It’s funny- breakfast is usually my “biggest” meals of the day- on purpose! People always think that’s so strange, and I know so many people that will just have a 6 oz container of yogurt or a small granola bar and call it breakfast. I’d be hungry again in an hour and probably end up eating way more all day long if I had that!

Reply

113 KathEats February 26, 2013 at 6:55 pm

Me too!

Reply

114 Claire February 26, 2013 at 5:30 pm

Hi Kath, I’m curious where you get your target macronutrient ratio from? Along the lines of what Lucy was saying about fat, its not necessarily unhealthy if you get it from the appropriate sources (including saturated fat, there have been interesting studies showing that saturated fat is not as evil as we once thought) and fat can be quite satiating. Personally I find when I get more calories from fats rather than carbs I stay full longer and my energy levels stay on an even keel all day long. I really liked the format of this post!

Reply

115 KathEats February 26, 2013 at 7:06 pm

Just a general goal. I’m sure I rarely hit them exactly. I’m most concerned with getting the carbs right around 50% I think and letting the protein and fat end up where they may.

Reply

116 Tracy February 27, 2013 at 1:26 pm

Why are you most concerned with carbs being at 50%? I always feel like fat and protein are the more important to ensure (obviously) adequate protein intake and satiety/nutrient absorption.

Reply

117 KathEats February 27, 2013 at 1:45 pm

My body just responds better to complex carbs.

Reply

118 Claire February 27, 2013 at 10:02 pm

I’m having trouble with several of your statements that are qualified with phrases such as “I think”, “just a general goal”, and “just picked what works for me”. I was very excited to see your blog take a new format with more information behind what you choose to eat, but I expected more evidence based, specific answers from an RD, as opposed to opinions.

Reply

119 Laura February 26, 2013 at 5:54 pm

Love the post and additional nutritional information you are including in the blog. Please keep it up :)

Reply

120 Anne February 26, 2013 at 6:24 pm

Terrific post — you must be exhausted! I was wondering what your thoughts on the Paleo diet are (I realize it might be a dangerous question to ask a woman who co-owns a bakery with her husband). :) Thanks

Reply

121 KathEats February 26, 2013 at 7:04 pm

:)

I agree with everything Amelia says in this great post of pros and cons

Reply

122 Dez February 27, 2013 at 12:16 pm

Honestly, Paleo to me is how people say they’re on a low-carb diet without sounding like they have an eating disorder. Yeah I know they don’t actually cut out all carbs, but taking out all those complex carbs can’t be a good thing.

Reply

123 Jen February 28, 2013 at 11:11 am

Sigh. Paleo does not mean removing all complex carbs. Many Paleo followers eat sweet potatoes and fruits. =

Reply

124 Randy February 26, 2013 at 6:44 pm

The Great Value Thin Wheat Baked Snack Crackers are wonderful and I can’t tell the difference from the store brand and the brand name product.

I have been buying the Low Fat version of the Great Value Crackers and think they are just as good as the regular ones and hopefully are better for me.

Thanks Kath for all that you give to us each day, you are very much appreciated.

Reply

125 Holly @ A Year in Wichita February 26, 2013 at 7:08 pm

Awesome post! I might give this a try myself!

Reply

126 Mikael February 26, 2013 at 7:11 pm

Thank you for a wonderful and informative post Kath. I’ve always loved your daily posts, and was initially disappointed when you were stepping back, but I was hoping you’d show us how your RD background guides your daily eating. You can really see here how you roughly factor in percentages and super foods, while also practicing intuitive eating.

Also thank you for showing a healthy calorie consumption over the course of the day. I lost a lot of weight while eating 2000 calories/day and regularly exercising, and I think it’s an unhealthy misconception that women should try to aim for 1200-1500 calories while trying to lose weight. I don’t think such a low amount is compatible with living!

Hope to see more of these posts in the future :)

Reply

127 Marlow February 26, 2013 at 7:12 pm

Thank you so much for taking the time to do this post! It was so interesting to do the breakdown! When I was first reading I forgot that you are breastfeeding, and I thought “Man, she must spend hours in the gym!” Ha! By the time I got to the end, I was like…oh yeah. That’s right! :) Great post!

Reply

128 KathEats February 26, 2013 at 7:13 pm

It’s going to suck when breastfeeding ends!

Reply

129 Rachelle February 27, 2013 at 9:55 pm

Oh so very true! I’ve never been able to lose weight like I can while breast feeding!

Reply

130 Diana @ Eating Made Easy February 26, 2013 at 7:42 pm

This must have taken you forever, but such a fun new topic! Thanks for sharing with us all! Excited to see more.

Reply

131 Amanda M February 26, 2013 at 7:43 pm

Try mixing half nut butter, half greek yogurt as a dip for fruit. Cuts the fat, ups the protein, all the nutty taste :)

Reply

132 KathEats February 26, 2013 at 7:48 pm

Good suggestion!

Reply

133 Laura February 26, 2013 at 8:01 pm

Great post! Thank you! :)

Reply

134 Jane February 26, 2013 at 8:08 pm

So lovely to see the breakdown! One site I used for school/dietetic internship that is another option: http://www.supertracker.usda.gov
You can get many different reports printed out, which are fun to look at!

Reply

135 Cate February 26, 2013 at 8:09 pm

Love this post! I always enjoy seeing what you eat and being inspired by the healthy food and beautiful photography, but this helps me to get more of an RD’s thought process behind the choices and encourages me to do the same sort of assessment of what I eat and how it makes me feel instead of just trying to follow whatever the “current” recommendations are, which seem to be constantly changing. (For instance, is saturated fat still on the list to avoid? Coconut oil is all the rage, and I like the flavor, but in the past I’ve tried to limit these fats.)

Reply

136 Katie February 26, 2013 at 8:09 pm

I never count calories… but I’m glad you did it so carefully to show what you were eating. It puts a lot into perspective…like your lunch. It really did look balanced…but the numbers proved wrong.

Maybe I should log one whole day and see if Im keeping a balance or not…

Thanks Kath. :)

Reply

137 BroccoliHut February 26, 2013 at 8:51 pm

As a nutrition nerd, I absolutely loved this post! I love seeing how everyone’s diets pan out in terms of nutrients and percentages.
Now I want some kale chips!

Reply

138 Jordan February 26, 2013 at 9:13 pm

I love this post! It is so informative and interesting. It would be great to see more posts like this in the future : )

Reply

139 Lauren February 26, 2013 at 9:36 pm

Hey Kath, do you still sell Shaklee products? Just curious if you were and if you ever thought to to try their supplements (after seeing your vitamins in the pic above). I got on them after my sister started selling them (I’ve been breastfeeding just over a year now and switched over a few months ago). I totally believe in getting your nutrients from food but also know I don’t eat a perfect diet so I look at it as “insurance” and a long term investment for mine and my family’s health. I love that they do soooo many tests to make sure everything is completely safe, they’re natural, a green company, and the stuff works. Couldn’t believe how I started to come down with a cold, popped my vitamins plus some extra vitamins for getting sick and it was gone that day! I’m totally going to take their “stomach soothing complex” when I (hopefully) get pregnant again someday. Anyways…Oh and my 12 month old loves your whipped banana oats! :)

Reply

140 KathEats February 26, 2013 at 10:04 pm

I no longer sell and never got into their other lines. Sounds like great vitamins.

Reply

141 Sam February 27, 2013 at 5:16 pm

Is there any reason you decided this?

Reply

142 KathEats February 27, 2013 at 5:18 pm

Just wasn’t making enough to keep up paying the online site fee

Reply

143 Kristine February 26, 2013 at 9:40 pm

Love of numbers, percentages and nutrient breakdowns is what lead me to be a dietitian, so I especially liked this post. I recently did a similar analysis of my own choices and was surprised by the fat intake a couple of times. A little coconut on my granola, some peanut sauce on my noodles at lunch, and some grated cheese and olive oil on roasted veggies at dinner and it added up fast. I think this is such a helpful exercise for anyone. You can see where you’re starting wtih calories or protein before making a diet change or you can just do it periodically to stay on track in general. Thanks for tying the details together with the pictures and making the nutrition part “real”.

Reply

144 Alyssa February 26, 2013 at 9:52 pm

I am completely impressed that you took the time to do all of that work! What site did you use for the nutrient breakdown? I’ve used Calorie King and Spark People before but it is just so laborious because my meals change so frequently!

Reply

145 KathEats February 26, 2013 at 10:02 pm

My Fitness Pal

Reply

146 Ellen M. Gregg February 26, 2013 at 9:53 pm

This. is. awesome. Fabulous post and terrific discussion via comments. Thanks so much for taking the time to do this, Kath. :-)

Reply

147 Megan S February 26, 2013 at 10:40 pm

Just wanted to chime in and say that I really enjoyed this post!

Reply

148 Katie February 26, 2013 at 11:15 pm

Thank you so much for this post! I really enjoy seeing how it all breaks down, and I really appreciate that you took the time to discuss it so thoroughly.

Reply

149 Ashley February 26, 2013 at 11:18 pm

This post was so interesting!! Thanks for sharing!

Reply

150 Miwa @ Motion For Peace February 27, 2013 at 12:01 am

I have TONS of kale growing in my garden and can’t wait to try this kale chip recipe- Finally!! Thanks Kath!

Reply

151 Christina @ The Beautiful Balance February 27, 2013 at 12:03 am

Loved this post. I am studying to become a dietitian and understand the thought and effort that went into this post. Agreed, that it is more difficult to write informative posts than recipes or pictures from the week.

Reply

152 Ginger February 27, 2013 at 1:03 am

Were the cappuccino and cracker calories counted?

Reply

153 KathEats February 27, 2013 at 1:23 am

Yes, of course. Under snacks

Reply

154 [email protected] February 27, 2013 at 2:24 am

What are the general targets to shoot for in terms of percentages of carbs, fats, protein? You said you thought the fats were low and the carbs were high. Do you mean just for you? Or compared to a goal? If I am normal weight, normal BMI, what percentages should I try for?

Thanks so much for this. Very interesting.

Reply

155 KathEats February 27, 2013 at 5:42 am

50% carbs, 20% protein, 30% fat. These are just what I picked for me

Reply

156 Sara @my less serious life February 27, 2013 at 6:35 am

i LOVE these posts.

Reply

157 Megan February 27, 2013 at 7:59 am

Me too! I love how you’ve broken everything down. Thanks Kath.

Reply

158 sophie February 27, 2013 at 7:21 am

I love these new blog posts on nutrition! I find this post so interesting. I love the idea of eating intuitively.
! I’ve recently started to do so and my body is really enjoying it. The body is so amazingly good and telling us qhat it wants! I’m trying to regain my periods after being underweight (now a healthy weight) so I’m doing all I can for my bodies sake! Do you know any nutritional tips for amennorhea?

Thank you for any tips.

Reply

159 Elizabeth February 27, 2013 at 8:20 am

Awesome, thank you. I don’t count calories so I tracked my eats on livestrong.com yesterday. Really cool to see the breakdowns! I think I’ll do it for a week. You’ll be amazed how you need to keep your calorie intake up even after you quit breast feeding! Being a Mom is hard work!

Reply

160 Alisha @ Alisha's Appetite February 27, 2013 at 9:37 am

Cool post! I’ve really been enjoying your new blogging style, Kath!

Reply

161 Sarah February 27, 2013 at 9:53 am

Really interesting post!

I find that low fat dairy is my best bet for snack protein. Nut butters are good, but I don’t usually want all the fat that comes along with the protein. (Nothing at all against healthy fat, I just know that for me I don’t need THAT many calories in the day, so I’ll need to reduce somewhere else if i wanted to include a lot of peanut butter in my snacks.) But light Babybel cheese or string cheese, cottage cheese, and yogurt make regular appearances in my snacks.

Reply

162 Anne @ eatcleaneatreal February 27, 2013 at 10:08 am

Thanks for sharing! I love seeing someone who isn’t tracking to be overly calorie conscious, but to track nutrient intake. Keep it up!

Reply

163 Karen February 27, 2013 at 10:15 am

Hey Kath – I found that the my fitness pal calculator arrived at an extremely low (dangerously so) calorie estimate – 1200 calories! When I reread your post, I realized that you appeared to have used the livestrong calculator for your daily allowance. Is that correct? I found the latter much more realistic – 1950 calories for maintenance. Same info. plugged in; drastically different recommendation. I don’t put much stock into these generalizations personally, but I worry re. folks who do take this recommendation as gospel!

Reply

164 Emily:2:DESIGN:CENTS February 27, 2013 at 11:49 am

I really like seeing this break down!

Reply

165 Stephanie @ Legally Blinde February 27, 2013 at 12:33 pm

Very interesting post, Kath – thanks for putting it together! I like the idea of evaluating daily eating habits once in awhile to see how you’re doing, and I also think this would be a good idea if you have a specific weight loss or fitness goal, just to keep you on track or figure out why you might not be achieving the results you want. This was really informative!

Reply

166 Elizabeth February 27, 2013 at 12:37 pm

I love your post. I’m a nutrition major, and love doing “day in the life of”, even though I have the knowledge of nutrition it is still so helpful for myself to do this just to check in on myself. I realized that even though I eat relativity healthy, I might not be hitting the numbers in terms of macronutrients. Thank you for posting this and showing how important nutrition really is!

Reply

167 Sydney February 27, 2013 at 1:38 pm

I LOVE this post! So glad you decided to devote an entire post to nutrition. And I love your approach of not labeling it a “good” or “bad” day…I think emphasizing balance in an overall diet is key. Thanks for sharing :)

Reply

168 Ashley February 27, 2013 at 2:48 pm

Love this post! I love learning more and more about nutrition! :-)

Reply

169 Christine February 27, 2013 at 2:51 pm

Can you go over how you calculated your percentages? I use MFP and I’d like to see where I am in terms of 50-30-20, but when trying to figure your numbers for comparison, the way I’m calculating it is giving me completely different percentages. I must be doing something really wrong. Thanks and really fantastic post!

Reply

170 KathEats February 27, 2013 at 4:01 pm

Yes, here’s the math:

Carbs = 4 calories per gram.
Protein is the same – 4 calories per gram
Fat = 9 calories per gram

If you have 25 grams of carbs multiply that by 4 to get 100 calories. Divide the 100 by the total calories per meal (say 200 total) and get 50% of calories coming from carbs.

Make sense?

Reply

171 Holly February 28, 2013 at 12:33 pm

Do you know why if you use those figures (4cal/g for protein, carb and 9cal/g for fat) and multiply it by your macros for the entire day the calorie count is higher (2124) than the calorie count given to you by MyFitnessPal (2094)?

Thanks!

Reply

172 KathEats February 28, 2013 at 1:44 pm

Hmmm I don’t? Maybe all the rounding?

Reply

173 Christine March 1, 2013 at 2:45 pm

Absolutely, thanks so much!

Reply

174 Kate February 27, 2013 at 11:10 pm

I don’t track my meals daily, but I like to check in from time to time to see how I’m doing. I use http://www.sparkpeople.com, and love that it gives you macronutrient breakdown by meal and for the day.

Reply

175 Holly March 2, 2013 at 9:09 am

Myfitnesspal calculates percentages for you. Look at the piechart icon on the phone app. Also- just because those percentage work for kath doesnt mean they are ideal for you. Experiment with how your own body responds to different macro ratios.

Reply

176 Maryz February 27, 2013 at 4:45 pm

Thanks for sharing this post. Very informative!

Reply

177 Lindsey February 27, 2013 at 5:02 pm

Hey Kath, (or anyone who happens to know the answer to this question!)

I started using myfitnesspal after this post, and I think it’s great. I’m a college student trying to lose weight, and the calculator on the site gave me a 1,200 calorie a day goal to lose 2 pounds per week. When I log my exercise, it increases my daily caloric goal to compensate for what I burned by working out. Should I eat more, or will I just lose more weight than projected if I don’t?

Thanks for any advice!!

Reply

178 KathEats February 27, 2013 at 5:15 pm

Definitely eat the exercise. And unless you are greatly overweight, 2 pounds per week is way too much. I usually aim for 2 pounds per monthor half a pound per week.

Reply

179 Lindsey February 27, 2013 at 5:19 pm

Thank you! Phew, load off my mind :p

Reply

180 KathEats February 27, 2013 at 6:09 pm

:) I’d starve on 1200 calories per day!

Reply

181 zoe @ loseweightandgainhealth February 27, 2013 at 5:04 pm

I was inspired, after reading your post to join MFP so thanks for the introduction to it. I added the stats to my blog but they did not come out as well as yours. How did you copy from MFP in to your blog? Also, how did you get the big % for the macro nutrients? Your post looks great and it was very interesting.

Reply

182 KathEats February 27, 2013 at 5:13 pm

I did those all myself with photoshop : (

Reply

183 zoe @ loseweightandgainhealth February 27, 2013 at 5:22 pm

OK, thank you. It looks really good so I need to have a play with it sometime.

Reply

184 Kylene February 27, 2013 at 7:40 pm

Hey Kath, this was great! What coffee do you drink? I cut out caffeine several months ago, but cannot for the life of me find a good decaf coffee.

Reply

185 KathEats February 27, 2013 at 9:00 pm

A locally roasted one from Ethiopia. It’s amazing. I’d look for anything higher end (because let’s be honest.. Grocery store decaf aint that great…) and African!

Reply

186 Avery @ Southern Belle Living Well February 27, 2013 at 7:51 pm

I love reading through people’s breakdowns of the day’s meals, so this was a fun post for me! Thanks Kath!

Reply

187 Katherine February 27, 2013 at 8:14 pm

That bison burger looks good, girl!

http://therealfoodrunner.blogspot.com

Reply

188 Rebecca February 27, 2013 at 9:31 pm

As a Dietetics student and currently working on a presentation on Mindful Eating, I had a happy nerd moment over this post ;) Loved that you took the time to do this and explain the breakdown of your diet, especially the percentages of nutrients. I also envy all your homemade meals! I am getting so tired of packing lunches. Thumbs up for more nutrition posts :)

Reply

189 Sayrah February 27, 2013 at 9:41 pm

What a great post! This was excellent – keep ‘em coming!!

Reply

190 Rachelle February 27, 2013 at 9:58 pm

I absolutely LOVE this post. I have documented my calories before, and am doing so again (mostly to make sure that I am getting what I need to get so that I maintain my milk supply). Until recently I’ve not paid attention to my percentages of carbs/ protein/ fat. Seeing this post from you has helped me out a lot.
I love reading your blog b/c you give me amazing ideas as to what to eat to be more balanced.
Thank you for all the time you put into your blog. I do love the changes you’ve made recently as it is a bit faster to read for nutritional ideas. :-D (I follow your baby KERF separately!)

Reply

191 Alicia February 27, 2013 at 11:18 pm

Hi Kath. I’m interested in hearing about your favorite salads – toppings, greens, dressings. I try to eat a salad daily for lunch but sometimes I need creative ideas to spare me from boredom!

Reply

192 Amie Hutton February 27, 2013 at 11:33 pm

This is excellently written and a great example for how the percentages break down. I have been trying to figure out how to break them down for my meals myself and I am confused about the formula used. Do you have a website you could refer me to or a formula you use?

Reply

193 KathEats February 28, 2013 at 9:15 am

This is what I did:

Carbs = 4 calories per gram.
Protein is the same – 4 calories per gram
Fat = 9 calories per gram
If you have 25 grams of carbs multiply that by 4 to get 100 calories. Divide the 100 by the total calories per meal (say 200 total) and get 50% of calories coming from carbs.
Make sense?

Read more at http://www.KathEats.com/day-in-the-life-of-nutrition#ietdVMU7zjhcqgr2.99

Reply

194 Amie Hutton February 28, 2013 at 10:22 am

Thank you!

Reply

195 Holly March 2, 2013 at 9:13 am

Good lord, kath, please let your readers know that the percent breakdown for macros is part of the MFP app! That’s confusing math for a lot of people and necessary when the info is right there!!

Reply

196 KathEats March 2, 2013 at 9:15 am

I did not know this

Reply

197 KathEats March 2, 2013 at 9:16 am

Plus it’s not hard math – some people might have wanted to know how to do it themselves

Reply

198 Bernie February 28, 2013 at 6:08 am

So interesting! I am almost afraid to see what mine would look like. Can I ask what type of calculation you used? Is there a reason that the percentages don’t always add up to 100–sometimes just over or below? Are you talking about percentage of the meal or daily recommended value percentages?

I ask because I’m trying to shed some winter weight (I call it my “layer”) and am considering different methods for that–looks like you might be rounding off your numbers?

Reply

199 KathEats February 28, 2013 at 9:14 am

Here’s the math to figure out the percentage of calories coming from each macronutrient (and yes, I rounded : ) ):

Carbs = 4 calories per gram.
Protein is the same – 4 calories per gram
Fat = 9 calories per gram
If you have 25 grams of carbs multiply that by 4 to get 100 calories. Divide the 100 by the total calories per meal (say 200 total) and get 50% of calories coming from carbs.
Make sense?

Read more at http://www.KathEats.com/day-in-the-life-of-nutrition#ietdVMU7zjhcqgr2.99

Reply

200 Kay Lynn February 28, 2013 at 9:47 am

This is EXACTLY what I wished for a few weeks ago, only better….a visual to go with the numbers. Thank you! I was surprised to see how the fat added up, too. I am always struggling with getting enough protein for nursing (without eating tons of meat). I am looking forward to more nutrition posts! Thanks again!

Reply

201 Jen February 28, 2013 at 11:29 am

I use My Fitness Pal daily. Logging my food takes less than five minutes a day! I’ve used SparkPeople in the past but find the MFP app to be much easier and more user-friendly. MFP also has a scanner in its app so you can just scan the bar code and it enters the nutritional information automatically. Love that!

And if you’re in the app, you can see your macro nutrients easily. Click on the “daily” tab at the top, and then the pie chart icon in the “nutrient details” section. I wish you could access that from the website, too, but it seems to be only available in the app.

Reply

202 Jen February 28, 2013 at 3:38 pm

Ugh, I meant to say you can see your macro percentages easily. They come up in a pie chart with percentages and it’s really neat! Like I said, I wish they had that function on the website and not just the app.

Reply

203 Kristen Waby/Kristensfitnessnook February 28, 2013 at 11:31 am

Loved this post! With being pregnant and having so many foods that I “want” I’m very curious to see my ratios as well! I would love to see this kind of post once a week for sure!

Reply

204 Kathy February 28, 2013 at 8:01 pm

Thanks for this interesting post! Question: how are you calculating the percentages? I thought it was one thing, but then I noticed sometimes you get more than 100% for totals.

Reply

205 Cindy Love Childers February 28, 2013 at 9:37 pm

Absolutely Brilliant post Kath! This one and the one you covered about breastfeeding and nutrition/weight loss etc are amazing!!!! (being a current breast feeding mom myself to my #3). I know this took so much work but WOW!!! we sure do love them. Keep up the great work and know how very very much we appreciate them :) Cindy

Reply

206 Sarah @ The Smart Kitchen March 1, 2013 at 8:44 am

Obviously I have not been hanging around Great Harvest enough. Dakota buns?!?! Makes me want a veggie burger right now. At 8:45 AM. :)

I have a hard time with protein in snacks too. I always want to rely on nut butters, but they aren’t the best source. I find my stomach only really tolerates dairy (low lactose Greek yogurt) very well at night, which is perhaps why I end up eating a huge bowl of that before I go to bed.

Reply

207 healthy but can't lose weight! March 1, 2013 at 10:04 am

i found this post very interesting! keep ‘em coming! the only way i’ve found that i can lose weight is by tracking my intake on the myfitnesspal. I’ve constantly yo-yo’d up and down by 5-10lbs the last few years. Using my fitnesspal helps keep me on track but i feel like my daily caloric intake is really LOW! According to myfitnesspal, my daily target intake is only 1200 calories. if i go without exercising, i simply cannot hit this 1200 goal. i find that i do lose weight when my daily intake nets at 1200, but some days this just doesn’t seem like enough calories. After a few days in a row of consistently going over the 1200 mark, i do notice that I’m not losing pounds and quite often gain one or two. 2000 calories seems to be a high number vs my 1200. Am i depriving myself of calories in some way?

Reply

208 Marie-Sophie March 4, 2013 at 5:42 am

I am no nutritionist but I’d consult one to get professional input on this! Myfitnesspal might be a great tracking app but it is not taking into account ANY individual information! It also does not tell you precious information such as what macronutrient ratio might be helpful for you.

I have never tracked my calories but I find that it makes a lot of difference in WHAT foods I consume as well as the carb-protein-fat ratio. For me 50-20-30 is pretty good but a lot of the time I clock in higher on the fat (the good fats, no trans-fats).

I’ve decided to see a holistic doctor regarding my hormonal imbalances/adrenal fatigue and it’s been worth every penny. I just wanted to throw the suggestion out in the universe that sometimes it’s so worth an investment to get professional help in health-related areas!! I am sure a lot of bloggers would have great recommendations for a nutritionist for you. I live in Germany so unfortunately I cannot help with that. Good luck!!!

Reply

209 Alison March 2, 2013 at 9:41 pm

I absolutely loved this post!! So helpful and honest. I would love to see more of these! (But I’m sure this kind of post is SO time-consuming. Thanks so much for it!)

Reply

210 Ttrockwood March 3, 2013 at 12:09 am

Some of my favorite vegan snacks with protein are edamame, roasted chick peas, chia puddings, and green smoothies with vega protein powder. Veggies with hummus or a beany dip are a standby for me- and satisfying with a few of those newmans own spelt pretzels that i adore…

Reply

211 Ashley March 4, 2013 at 7:42 pm

Great post! You have such a practical philosophy to food. You are a great role model! :)

Reply

212 Ashley March 4, 2013 at 7:45 pm

Also, I have a question. I am an graduate student, work really long hours and really need to keep my energy up. What do you recommend for high protein snacks? Thanks in advance! :)

Reply

213 Katie D. March 5, 2013 at 9:29 am

Do you use organic kale for your kale chips? I find that it’s much pricier than non-organic so usually end up bypassing kale altogether (since it’s on the dirty dozen list). I try to buy mostly organic, but often end up avoiding the pricier organic items like sweet peppers (which I love!) and kale. Your thoughts are appreciated. Thanks!

Reply

214 KathEats March 5, 2013 at 9:46 am

Yes I do, but I sometimes get it non organic from Harris Teeter

Reply

215 Jessica C March 7, 2013 at 2:35 pm

I really like your approach to eating and overall lifestyle for health balance. It has taken me a long time to figure out how to actually apply it to my life and not feel like I am constantly either dieting or indulging. Or, jumping on some new crazy plan. I am currently almost 38 weeks pregnant and hope once I have the baby I can utilize a similar approach to getting back to my goal weight. Being pregnant has actually been a wonderful time for me to chill out and really figure out what it means to me to be healthy and thankfully ditch some of my previous unhealthy mindsets. I have two questions for you if you have time…

1- if you were really wanting to lose weight during this postpartum phase of your life (I started the pregnancy a bit higher than I would like) would you follow the same approach you listed in this post and just expect it to take longer, or would you employ a different tactic?

2- I was re-reading some posts from the “olden days” circa 2008 and noticed it seemed like while you didn’t eat many more calories you often ate more items. I guess I mean a morning snack before gym, followed by breakfast. At lunch, it looks like there was always lots of veg but also other pieces such as small sandwiches and yogurts etc. Do you feel like overtime you were able to streamline the eating process and get full on less or is your plate balanced differently? I suppose this is really an individual process one has to figure out through trial and error, I just wonder how I can get to the point where I am satisfied and not having the constant feeling of wanting to “eat all of the things!!!” :)

Congrats on motherhood and as an expectant mother, thank you for sharing your experiences!

Reply

216 KathEats March 7, 2013 at 7:24 pm

1) Yes, I would do things the same.

2) I used to be more of a snacker but I found I was hungry all day and always thinking about food, so I consolidated my meals to be bigger and found myself much more satisfied.

Reply

217 Samantha March 9, 2013 at 3:25 pm

I really enjoyed this post.

This is a very lofty question, seeing as it of course varies person to person… I’ve been trying to figure out a daily caloric range for myself, as I feel that I eat too little. I’ve used a few calculators on the web, and they all give drastically different amounts. Are there any online tools that you could recommend for getting the most accurate answer?

Reply

218 KathEats March 9, 2013 at 7:12 pm

I’ve always liked caloriesperhour.com

Reply

219 Melanie March 24, 2013 at 5:47 pm

A great post but I find with calorie counting I spend half of my day just counting my calories. I know it works for a lot of people but it’s not for me. I found that if I just cut out as much bad food as possible worked great for me, with a little exercise of course.

Reply

220 Jordan October 10, 2013 at 6:10 pm

OH MY GOSH! All this food looks so amazing! i love it!

Reply

Leave a Comment

Current day month ye@r *

Previous post:

Next post: