Weight change: -2 pounds from last week (loss of 1 pound since beginning of MyPlate diet)
Total cost of groceries: $52. I made a big shopping trip last week with the hope that the groceries will carry me into this week, and it’s looking like they are going to.
Average daily intakes (7 days)*:
- Total calories (goal=2,000): 2075
- Net calories (after subtracting exercise): 2029 (I know, I know…I didn’t do very much exercise this week)
- Carbohydrates (goal=45-65% calories): 260 g (50% calories)
- Protein (goal=10-35% calories): 65 g (13% calories)
- Total fat (goal=20-35% calories): 66 g (29% calories)
- Saturated fat (goal=less than 10% calories): 19 g (8% calories)
- Sodium (goal=2300 mg or less): 2439 mg
- Fiber (goal=more than 25 g): 25 g
# of days food group guidelines were met: SIX! Much improved from last week. I made much more of a focus of getting all of my food groups in this week.
The good: Working on getting food groups in changed my focus from what I couldn’t have to what I could. I like foods from all of the food groups, so it was a treat to look at what was left on my checklist to get in for each day. Calories stopped controlling my meal intakes, because (somehow…almost like magic) if I focused on getting the right amount of each of the food groups, I ended up pretty darn close to my calorie goal for the day. Go figure! It’s like they did the math or something.
The bad: I’m starting to feel a little bit of the weariness of tracking everything I eat. It’s funny how when I meet with my clients once a week, and they get tired of tracking their food after only two meetings it feels to me as though they’ve given up so quickly. But now that I’m tracking, it feels like I’ve been tracking my food for twoooooo loooooooooong weeks. Puts a little perspective on it…I apologize to my clients for my naivety!
The ugly: That stinkin’ sodium! My average is only 139 mg over my daily goal, but you should have seen the individual numbers. My lowest day was in the 1,600s, but my highest was in the 4,000s! I’ve always told patients that sodium is tough to keep in check, but I had no clue how tough. Personally, I’m a salt-lover and I would eat a whole bag of tortilla chips with a jar of salsa if left unattended for long enough. I figured that my regular, pre-MyPlate sodium intakes would likely have been off the charts, but I expected once I was following the diet, eating more fresh produce, and cooking more often that it would fall in line. Drat.
*Intakes are rounded 7-day averages. The percentages will not add up to 100%.