Sport Daily food log - comments welcome

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goal2befit

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Please let me know how I can improve me diet. I usually try to eat a protien and a carb with every meal but today I didn't. I also try to eat 2-3 servings of fruit a day and get at least 20 g of fiber. I am 110 pounds now and am 5 foot 2 female. I was running/speed walking for 30-40 minutes 6 days a week for the last month but have now started weight training for 30 - 60 minutes 3 times a week plus 3 times a week I run one minute and then walk one minute for up to 30-40 minutes. I don't feel I need to loose weight but need to get my body fat under control. (30%) Any comments would be helpful.

Breakfast - I take a multi - vitamin in the morning
1cup of Kashi Go Lean Crunch Cereal
(I love this cereal because it tastes good and has 8 grams of fiber)
1/2 cup 1% milk
1/4 cup of blueberries or 1 bananna cut up and put in cereal
(If I don't eat my cereal, I eat Instant oatmeal-maple and brown sugar with 1 % milk and a bananna.)

Snack Fruit usually but today I ate a Layogurt (lowfat) flavored because I am trying to get some calcium

Lunch- A salad comprised of the following:
- 1 1/2 cups of salad (spring mix, cucumbers, carrotts, mushrooms and tomatos)
- 1 Tablespoon of salad dressing (Every week I mix a packet of Good seasonings Italian mix with Balsomic Vinegar and EVO to make this dressing and it lasts all week)
- 3 oz. Grilled chicken breast
- 1 oz. Cobalt Cheese
- 20 sunflower seeds
(I don't usually eat salad for lunch. I usually have a turkey sandwich on W/W bread. A teaspoon of reduced fat mayo, lettace and tomato.

Snack Nectorine - sometimes will have 1/2 cup of cottage cheese with my fruit or will substitute it with 14 whole almonds witht the cottage cheese.

Dinner
3 oz Grilled checken breast - Grilled with regular BBQ sauce
2 cups of salad which includes everything the same as the salad above
1/2 cup of Canned spinach
1/2 cup of canned carrotts

I don't usually eat salad twice in one day.
I drink 6 glasses of water a day. I am trying to get it to 8.

Also, one of my favorite snacks is a 1/2 cup of low fat cottage cheese with 14 whole almonds. A protien and a carb, but I am afraid that with all the fat I'm getting from the EVO - Extra Virgin Olive Oil, and the almonds it's too much fat. Is it?

Also, I went to Fitday.com and found it hard to use. Most things were not in their data base and I'm always guessing. I will keep working on this. I must not be eating too much because I'm not gaining weight.

I'm sorry my post is so long but I hate it when someone asks for help and doesn't give any information to go by.
 
I see about 70g of whole proteins in that diet. You want closer to 100g a day.
go for only 2oz of grilled chicken at lunch and dinner, and add 15-20g during your two snacks.

also, cottage cheese and almonds...thats protein and a fat dear. an oz (22 almonds) of almonds is 14g fat, 6g carb (mostly fiber) and 6g of protein.

I would start tracking your stuff on fitday.com - its free, and if you put things in accurately, you'll get an accurate calorie count. then you can find your maintenance calories, subract a couple hundred, and use that to lean out.

Fitday has TONS of stuff in their database. its easier to browse the meats. for chicken breast, use - Chicken, breast, with or without bone, broiled, skin not eaten, and set the dropdown to oz. cooked, boneless, skin not eaten.

Most of your diet should be whole foods, which fitday will have if you look for it. lots of store bought foods are in there too, like Kraft salad dressings, including fat free and lite done right.

It does take getting used to, as their search engine can be squirrly at times.

I also assume you're lifting some weights and doing some cardio? Diet alone isn't gonna get you where you wanna be.
 
Thanks for replying and I will start entering my information into Fitday.com. I registered but fiound it confusing. I need to spend some time figuring it out. It looks like I will have to enter some custom foods. Still pretty new to all this - never had to watch what I ate and it's driving me nuts. I am learning about servings etc. I know that protient is food that comes from an animal: eggs, chicken. I will need to look it up to find other foods because a diet with just that is a little boring. (Also, I am lifting 3 times a week and cardio 3 times a week) Thanks again Malkore.
 
fish is a great protein source too. tuna steak isn't very fishy, and white albacore canned tuna isn't as fishy as chunk light. (which reminds me of cat food...I can't stand it)

Salmon as well. tilapia, orange roughy, white roughy. lean cuts of steak like top round and sirloin. get ground sirloin from the butcher instead of ground beef.

lastly, a big spice/herb shelf does wonders to keep staples like chicken breast and rice from getting too monotonous. and, since you're not eating processed foods full of salt anymore, its ok to use a little on your foods.
 
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