Judge my low-sugar day

grosnl19 · May 2012

Here is what I have eaten so far today (it is 6pm already)...I feel like I have been starving all day!!! I included some stats on a few things. Please rate me...

1 pod of yogurt (125g which is 4.4oz)

Stats on the yogurt: (nutrition labeling is not standardized here)

75kcal

3g protein

11.2g carbs

2g fat

1 dried apricot

1 1/4c Special K with skimmed milk

1 caffe latte decafe with 1 packet splenda (8oz.)

1 smoothie (frozen strawberries/banana and some milk) (12oz).

1 small pita (pita was 3 inches in diameter) with canned tuna (85g or 3oz) and 1 teaspoon mayo

1c strawberries

2c Nestea decafe with lemon (no sugar added)

1 package microwaved popcorn

Stats on the popcorn:

449kcal

5.8g protein

56.4 carbs

.5g sugar from carbs

20g fat (holy crap...guess that is the last bag I will be eating)

9.1g fiber

doglove · May 2012

Well you have had almost no protein today so no wonder why you are starving? You are also eating a lot of fruit.

ETA - I missed the tuna and milk, but I would seriously consider adding more protein at breakfast and skip a lot of the fruit and special k.

pennypie07 · May 2012

You're probably getting more sugar/carbs than you think (things like Special K, pita -- though that one sounds very small, skim milk, milk in the latte, etc.) and not enough protein or veggies.

For example, a small non-fat latte at Starbucks has ~15g carb and ~12g sugar. That is with no added sweeter...it's just the lactose in the milk. I'm not saying that lactose =/= sugar =/= evil, but I think you're probably consuming hidden sugars and not realizing it.

What kind of yogurt was it? (You mentioned before one with fruit in it, which tend to have higher sugar or lots of fake sugar.)

is_it_over_yet? · May 2012

pennypie07:

You're probably getting more sugar/carbs than you think (things like Speciak K, pita -- though that one sounds very small, skim milk, milk in the latte, etc.) and not enough protein or veggies.

Ditto and I'd add the dried apricot and banana as sources of sugar.

If you are starving, this way of eating probably isn't a long-term solution (and FWIW, I'd be gnawing at my own arm if this my menu for the day). I definitely vote for more fat/protein.

gt7301b · May 2012

I'd ditch some of the fruit for protein and veggies. Not that all fruit is bad, but it certainly isn't low in sugar.

grosnl19 · May 2012

pennypie07:

You're probably getting more sugar/carbs than you think (things like Special K, pita -- though that one sounds very small, skim milk, milk in the latte, etc.) and not enough protein or veggies.

For example, a small non-fat latte at Starbucks has ~15g carb and ~12g sugar. That is with no added sweeter...it's just the lactose in the milk. I'm not saying that lactose =/= sugar =/= evil, but I think you're probably consuming hidden sugars and not realizing it.

What kind of yogurt was it? (You mentioned before one with fruit in it, which tend to have higher sugar or lots of fake sugar.)

The yogurt is just says natural strawberry flavored. The stats are above, but on the package it only lists a few like calories, carb, fat, protein. I wish labeling was standardized here.

grosnl19 · May 2012

doglove:

Well you have had almost no protein today so no wonder why you are starving? You are also eating a lot of fruit.

ETA - I missed the tuna and milk, but I would seriously consider adding more protein at breakfast and skip a lot of the fruit and special k.

So protein for breakfast...what else is there besides eggs?

pennypie07 · May 2012

grosnl19:
pennypie07:

You're probably getting more sugar/carbs than you think (things like Special K, pita -- though that one sounds very small, skim milk, milk in the latte, etc.) and not enough protein or veggies.

For example, a small non-fat latte at Starbucks has ~15g carb and ~12g sugar. That is with no added sweeter...it's just the lactose in the milk. I'm not saying that lactose =/= sugar =/= evil, but I think you're probably consuming hidden sugars and not realizing it.

What kind of yogurt was it? (You mentioned before one with fruit in it, which tend to have higher sugar or lots of fake sugar.)

The yogurt is just says natural strawberry flavored. The stats are above, but on the package it only lists a few like calories, carb, fat, protein. I wish labeling was standardized here.

MFP may have this kind of stuff in it's database. I often see Australian, UK, or other-country-versions of foods when I'm searching for something.

But, just as an example, I looked up Dannon Light & Fit Strawberry Yogurt. It has 15g carbs and 11g of sugar.

ebeth_msn · May 2012

you need to chill with the fruit.

and also find some new popcorn. popcorn can be a very healthy snack, but not when it's 450 cals of popcorn. how much popcorn was in that bag?

my advice to you would be to ditch the special K for something more filling. like oatmeal or muselix or something. or do yogurt + friut + HB egg

for lunch, ditch the smoothie. you can have a glass of milk if you want/need the calcium. get your tuna off the pita and have it on a big salad with lots of crunchy veg instead. or if you must have your sandwich, have it on whole grain bread with a side salad.

pdx18 · May 2012

This actually is a really high sugar day. The only things not high in sugar are the tuna, mayo and popcorn. And really the popcorn sounds really processed. I agree with PPs you need to add in a lot more veggies and protein sources.

Sadlebred · May 2012

If you like yogurt, try to find some Greek style yogurt. It's thicker and contains more protein than regular yogurt.

mr+ms · May 2012

On a low sugar/low carb diet most of your carbs should be in vegetable form and there's not a single vegetable here yet. Don't worry about fat - just make sure it's good fat you're adding on your own like olive oil on some roasted veggies or salad (vs the kind in a microwave popcorn). Plus, you'll need some good sources of healthy fat like from salmon to build a healthy baby

Here are some ideas based on the menu you posted:

Yogurt - always get plain and add your own mix-ins. Full fat is fine; you might even find it needs less fruit added because it is less tart. Better yet, switch to cottage cheese which has more protein and less carbs. It's good with savory ingredients as well (ie, diced radish, scallions, pepper) so you get some vegetables in.

Apricot, skim milk, boxed cereal like special K: this stuff is basically all sugar. Try eggs instead. There are so many ways to enjoy eggs: omelet (all sorts of filling possibilities - another opportunity for adding protein & veggies), scrambled, crustless quiche/baked, poached, hard boiled and so on. We eat eggs for breakfast almost daily.

latte - milk is going to add more sugar. Try swapping in black coffee with a splash of plain heavy cream. It's delicious and only 1g carb.

Smoothie, strawberries - I would do one or the other and make the other snack a vegetable or protein. Maybe cut up raw veggies and dip into guacamole or hummus, thinly sliced cooked meat in lettuce wraps, handful of nuts... something like that.

pita & tuna - you could ditch the pita and have some salad fixings with the tuna instead (lettuces, tomato, cucumber, olives, etc).

Popcorn can be a good substitute for something like potato chips but skip the packaged stuff. Buy plain corn kernels which I believe you can pop in a plain paper bag in the microwave and then toss with a good quality pastured butter and salt (Kerrygold & Smjor are two good European brands). 1 tablespoon melted is enough to dress a pretty large bowl of popcorn.

Overall, try to eat your food rather than drinking it and try to limit artificial sweeteners like splenda. It's better than regular sugar in some respects but too much might be fueling your appetite for more sweet.

stinkerbell6879 · May 2012

Can I ask why your doing this? Are you worried about being diabetic while pregnant? Just asking because if I was pregnant I would not be restricting my food intake. JMO.

grosnl19 · May 2012

Sadlebred:
If you like yogurt, try to find some Greek style yogurt. It's thicker and contains more protein than regular yogurt.

I love Greek yogurt, but here in Spain they only have the full fat kind. It is 10% milk fat.

grosnl19 · May 2012

ebeth_msn:

you need to chill with the fruit.

and also find some new popcorn. popcorn can be a very healthy snack, but not when it's 450 cals of popcorn. how much popcorn was in that bag?

my advice to you would be to ditch the special K for something more filling. like oatmeal or muselix or something. or do yogurt + friut + HB egg

for lunch, ditch the smoothie. you can have a glass of milk if you want/need the calcium. get your tuna off the pita and have it on a big salad with lots of crunchy veg instead. or if you must have your sandwich, have it on whole grain bread with a side salad.

Well I could pop my own popcorn. Here in Spain they don't have a lowfat option, I purchased what they had. They do sell kernels though.

Yeah I was at the mall so I opted for a smoothie vs. McD's or a baguette place.

grosnl19 · May 2012

stinkerbell6879:
Can I ask why your doing this? Are you worried about being diabetic while pregnant? Just asking because if I was pregnant I would not be restricting my food intake. JMO.

Because I am very overweight 280lbs at 5ft 5in and my doctor here in Spain said I need to lose weight. He said I should eliminate sugar.

grosnl19 · May 2012

pdx18:
This actually is a really high sugar day. The only things not high in sugar are the tuna, mayo and popcorn. And really the popcorn sounds really processed. I agree with PPs you need to add in a lot more veggies and protein sources.

I agree I need more veggies.

pennypie07 · May 2012

grosnl19:

Sadlebred:
If you like yogurt, try to find some Greek style yogurt. It's thicker and contains more protein than regular yogurt.

I love Greek yogurt, but here in Spain they only have the full fat kind. It is 10% milk fat.

This might be a better option. It will have protein, which is good, and fat, which isn't evil and is probably something you need during pregnancy. And it will likely keep you much fuller, longer. I would be watching carbs and sugar and trying to get healthy fats, veggies, and protein.

Sadlebred · May 2012

grosnl19:
stinkerbell6879:
Can I ask why your doing this? Are you worried about being diabetic while pregnant? Just asking because if I was pregnant I would not be restricting my food intake. JMO.

Because I am very overweight 280lbs at 5ft 5in and my doctor here in Spain said I need to lose weight. He said I should eliminate sugar.

Yes, but you DO NOT DIET while pregnant! You cannot try to lose weight while pregnant! Please don't tell us you are trying to do this. You try to lose weight AFTER having a baby! (Going low sugar is ok, though).

grosnl19 · May 2012

mr+ms:

On a low sugar/low carb diet most of your carbs should be in vegetable form and there's not a single vegetable here yet. Don't worry about fat - just make sure it's good fat you're adding on your own like olive oil on some roasted veggies or salad (vs the kind in a microwave popcorn). Plus, you'll need some good sources of healthy fat like from salmon to build a healthy baby

Here are some ideas based on the menu you posted:

Yogurt - always get plain and add your own mix-ins. Full fat is fine; you might even find it needs less fruit added because it is less tart. Better yet, switch to cottage cheese which has more protein and less carbs. It's good with savory ingredients as well (ie, diced radish, scallions, pepper) so you get some vegetables in.

Apricot, skim milk, boxed cereal like special K: this stuff is basically all sugar. Try eggs instead. There are so many ways to enjoy eggs: omelet (all sorts of filling possibilities - another opportunity for adding protein & veggies), scrambled, crustless quiche/baked, poached, hard boiled and so on. We eat eggs for breakfast almost daily.

latte - milk is going to add more sugar. Try swapping in black coffee with a splash of plain heavy cream. It's delicious and only 1g carb.

Smoothie, strawberries - I would do one or the other and make the other snack a vegetable or protein. Maybe cut up raw veggies and dip into guacamole or hummus, thinly sliced cooked meat in lettuce wraps, handful of nuts... something like that.

pita & tuna - you could ditch the pita and have some salad fixings with the tuna instead (lettuces, tomato, cucumber, olives, etc).

Popcorn can be a good substitute for something like potato chips but skip the packaged stuff. Buy plain corn kernels which I believe you can pop in a plain paper bag in the microwave and then toss with a good quality pastured butter and salt (Kerrygold & Smjor are two good European brands). 1 tablespoon melted is enough to dress a pretty large bowl of popcorn.

Overall, try to eat your food rather than drinking it and try to limit artificial sweeteners like splenda. It's better than regular sugar in some respects but too much might be fueling your appetite for more sweet.

First, I wanted to thank everyone for their posts. I have lots to try/think about.

Ah, I miss cottage cheese...they don't have that here. This whole lifestyle would be easier in the States there are so many diet friendly foods.

I am coming to the States next week...I guess I will have to purchase some stuff to bring back over. Such as natural peanut butter, steel cut oats, etc.

grosnl19 · May 2012

Sadlebred:
grosnl19:

stinkerbell6879:
Can I ask why your doing this? Are you worried about being diabetic while pregnant? Just asking because if I was pregnant I would not be restricting my food intake. JMO.

Because I am very overweight 280lbs at 5ft 5in and my doctor here in Spain said I need to lose weight. He said I should eliminate sugar.

Yes, but you DO NOT DIET while pregnant! You cannot try to lose weight while pregnant! Please don't tell us you are trying to do this. You try to lose weight AFTER having a baby! (Going low sugar is ok, though).

Yes, I should have worded that differently. I don't plan on losing weight, but I do need to cut the crap out of my diet. I am trying to focus on regular meals and more veggies.

grosnl19 · May 2012

pennypie07:
grosnl19:

Sadlebred:
If you like yogurt, try to find some Greek style yogurt. It's thicker and contains more protein than regular yogurt.

I love Greek yogurt, but here in Spain they only have the full fat kind. It is 10% milk fat.

This might be a better option. It will have protein, which is good, and fat, which isn't evil and is probably something you need during pregnancy. And it will likely keep you much fuller, longer. I would be watching carbs and sugar and trying to get healthy fats, veggies, and protein.

Okay I will purchase the stuff. I just had thought that was waaayyy too much fat. I was use to my Fage 0% (I miss you Fage).

grosnl19 · May 2012

I wanted to add what I ate after 6pm yesterday.

3 scrambled eggs and 1 piece canadian bacon

2 oz. white cheddar cheese and 1 handful of almonds

1 pod of pudding (I cheated on my first day Embarrassed )

stinkerbell6879 · May 2012

grosnl19:
Sadlebred:
grosnl19:

stinkerbell6879:
Can I ask why your doing this? Are you worried about being diabetic while pregnant? Just asking because if I was pregnant I would not be restricting my food intake. JMO.

Because I am very overweight 280lbs at 5ft 5in and my doctor here in Spain said I need to lose weight. He said I should eliminate sugar.

Yes, but you DO NOT DIET while pregnant! You cannot try to lose weight while pregnant! Please don't tell us you are trying to do this. You try to lose weight AFTER having a baby! (Going low sugar is ok, though).

Yes, I should have worded that differently. I don't plan on losing weight, but I do need to cut the crap out of my diet. I am trying to focus on regular meals and more veggies.

Ok.Not eating crap is a good thing so that is fine, just sounded to much like "dieting" and I would not restrict calorie intake while pregnant and would eat when hungry.

Judge my low-sugar day

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