View my food and exercise diary from yesterday by clicking the file link below. I think I actually went over my calorie intake and forgot the include the walnuts I added to the apricot crumble. I am more likely about 50 calories over my calorie intake methinks.

On Tuesday, I didn’t exercise, but I ate well:

By using the MyFitnessPal application and website, I have been able to determine which macro-nutrients (carbs, fats, proteins) of which I consume too much or too little.

This last week, by looking at my macro-nutrients more closely for a span of 3-4 days, I noticed that I was having a hard time breaking 30% for my daily protein intake and instead was getting only 25% of my nutrients on average from protein. I have been doing better about the amount of carbohydrates that I eat by trading the times I would normally eat a piece of bread or rice with either skipping it altogether, or replacing it with beans or veggies.

I was able to notice the culprit of my unbalanced macros: fats.

If you look at the summary from yesterday’s fat intake, you will see that at at least one meal, on average, I consume too many fats. Yesterday was unique because I ate a particularly fatty home-baked dessert, but I have seen days like this with 40% of my nutrients coming from fat. My aim is 30% for fats with an equal emphasis on proteins at 30%, allowing for 40% of my calories to come from wholesome sources of carbs (veggies, healthy grains, etc.).

I have been thinking of ways to up my protein, and I am certain now that the way is to consume more protein centered foods that are low in saturated fats.

Here is a list from this article of foods that are easily accessible that fit the low fat/ high protein category of food:

• Lean meats such as chicken or turkey
• Fish and seafood
• Beans (I think this could include hummus, yum!)
• Soy-based foods like tofu or edamame
• Low fat dairy
• Eggs
• Nuts/seeds

I am not too sure about that last one, because in my experience, nuts have a pretty high amount of saturated fats. The healthiest nut that I know to eat is the almond. Cashews, walnuts, and peanuts are particularly fatty and calorie dense. I am glad that I got fresh ground almond butter!

I recommend reading the article I extracted the list from (click here!). It also lists “smart carbs” and healthy fatty foods to stock up on. I noticed that I eat most of those anyways, so it’s good to know I am going in the right direction.