critique my nutrition
 

So, we've a work out thread, but no nutrition thread. This doesn't make sense, as diet + exercise is how you get **** done. So I figure a thread offering friendly critiques of diets and what have you would be helpful.

I've been on a few different regimens, but I seem to have an easier time not exceeding my caloric limit when I stick with a system. I had good success with a Keto diet (which is just another term for the induction phase of Atkins, but whatever), and I am currently on a lacto-vegetarian regimen.

Here's what I had today. It's fairly typical for me, except today I had to a staggering amount of strawberries instead of my typical veggies and veggie sandwiches :(

4 slices of wheat montana "healthy loaf" sunflower/flax bread, 20 grams of protein, 20 grams of fiber, 360 calories
4 tbsp adams' natural crunchy peanut butter, 14 grams of protein, 4 grams of fiber, 400 calories
2 cups of low-fat goat milk, 16 grams of protein, 200 calories
1 boca spicy chik'n patty, 12 grams of protein, 2 grams of fiber, 140 calories
2 slices of pepper jack cheese, 8 grams of protein, 140 calories
~7 tbsp of salsa, 7 grams of protein, 7 grams of fiber, 140 calories, and ~49% of my daily sodium :(
Kashi Pita crisps, ~3 servings, 9 grams of protein, 15 grams of fiber, and 360 calories
~1 cup kashi strawberry fields cereal, 2 grams of protein, 1 gram of protein, 120 calories
chobani fat free yogurt, 14 grams of protein, 140 calories
~24 oz strawberries, ~4 grams of protein ,~13 grams of fiber, ~216 calories (using this as my measuring stick for strawberries)


totals: ~106 grams of protein, 61 grams of fiber, and 2,216 calories

(Edit: to make this more legible, my meals went something like: breakfast: yogurt & cereal with goats milk, lunch was boca patty w/2 slices of cheese & salsa & pita chips, dinner #1 was a **** ton of strawberries, and dinner #2 was peanut butter sandwich & goat milk)

So, today I got more than double than Recommended Daily Value for protein (which is 50), and fiber (which is 25)..... my goal is to stay under 2,500 calories, and while I didn't go as far under as I would have liked to, I'm still happy with my results.

My basic working method is: don't buy ****ty food at the grocery store. Meaning I read the nutrition facts and the ingredients before I buy stuff. This makes it much, much more difficult to screw up.

You eat Boca?

I knew it, HHBH is secretly a hippy!

Just add Patchouli.

In all seriousness, it sounds like a healthy daily intake to me. I'm assuming you eat supplements and vitamins also, it doesn't sound like enough protein intake. Thats double the intake of protein in a day? Shocking

He probably bought it all at Whole Foods too.

Did he walk there in Birkenstocks and a Pancho?

I bought it from my local co-op, and I bought it whilst wearing my Black Witchery shirt.

No, I don't do supplements or vitamins. I don't see any big wholes in my diet, so I don't see the need.

The USA's Fed. Govt. recommends 50 grams/protein a day. A gram of protein of pure protein is equal to four calories, so I got ~424 of my DV/calories from protein, or ~19% of my total calorie intake for that day.

I've heard it stated one should shoot for 1 gram of protein per pound of their ideal weight; I've heard it stated that this should cap out at 140 grams of protein as anything in excess of that is hard on the body; I've heard it stated that one should try to divide their daily calories by equal parts carbohydrates, (healthy) fats, and protein..... if you've got information from a reputable source to help clarify, that'd be great. As is I'm happy treading the middle path.

Looks like a pretty healthy diet to me. I've done some CKD and TKD cycles before and I'm about to start up again I think. What's your opinion on those if you're familiar? Also, do you have any goals? Like are you trying to add muscle or lose weight or anything or just trying to eat and be healthy?

I have a very similar diet to yourself, but I use omega 3 and a multi vitamin for added benefits. I'd recommend the omega 3 it helps with burning calories by improving your metabolic breakdown and also adds muscle mass. I also notice a difference in the health of my skin and hair.

Interesting , I assumed from your diet it didn't have as much protein as you described, it seems you are diligent enough to know so, good on you. I try to stay away from the whites like everyone else to curb my carb intake, not alot of rice/white breads/pastas. Seems like your on the right path, so I don't generally have any critiques although the omega 3 has been a great resource for me personally.

Also, MOAR TUNA.

Sorry I'm kind of a tuna freak. Can't beat the protein or the price. I'm a big Tuna/egg/chicken salads fan.