Easy way to count carbs/protein/fat

[StoryOfTheYear]

There has got to be an easier way!!! Ok, so I eat five oz. of tuna to get roughly 35g. of protein, which is also 5 g. of fat, but I'm trying to get in 17g. of fat total per meal so that would mean I would have to take in 12 more g. Should I just take like....3/4 a tbsp. of Olive oil or something?? How does everyone else do this per meal? I just need an easier way! -StOrY

 

[thebrick]

I do that...

I love olive oil as an easy way to supplement healthy fats. I also like all natural peanut butter (almost like sweets treat for me) or almonds

 

[oldfella]

Yep EVOO is the easiest way to bump fat cals or gms! Pure fat nothing else to count.

 

[StoryOfTheYear]

Thanks guys! Do you guys count the fat grams in chicken breast and tuna also even though it's very little? -StOrY

 

[oldfella]

Thanks guys! Do you guys count the fat grams in chicken breast and tuna also even though it's very little? -StOrY

Yes, if you are working towards, let's say 100gms of fat per day, then you need to count every gram of fat from every food source you eat. It all adds up in the end.

 

[KTT]

Ratios

There has got to be an easier way!!! Ok, so I eat five oz. of tuna to get roughly 35g. of protein, which is also 5 g. of fat, but I'm trying to get in 17g. of fat total per meal so that would mean I would have to take in 12 more g. Should I just take like....3/4 a tbsp. of Olive oil or something?? How does everyone else do this per meal? I just need an easier way! -StOrY

I find it also difficult to prepar my meals with specific ratios, say 33 carbs / 33 protein / 33 fat.

How does everyone else do this?

 

[db006]

Yes, if you are working towards, let's say 100gms of fat per day, then you need to count every gram of fat from every food source you eat. It all adds up in the end.

i dont think you can even count fat in everything. your protein is your protein source. how do you know how much fat is in your chicken. or for those that wash there beef how do you know whats in that. you dont count the pro from your oats in your protein. sure in the end its in there, but keep it seperate. thats the most accurate way. so count out your almonds, measure your EVOO. measure your pb cause its real easy to over eat.

 

[oldfella]

i dont think you can even count fat in everything. your protein is your protein source. how do you know how much fat is in your chicken. or for those that wash there beef how do you know whats in that. you dont count the pro from your oats in your protein. sure in the end its in there, but keep it seperate. thats the most accurate way. so count out your almonds, measure your EVOO. measure your pb cause its real easy to over eat.

Grab a calorie book and look up chicken per 100gms. it will break it all down for you! Protein, carbs, fats everything. Same with any other food product. Now when trying to hit your numbers (ratios) do not stress, do not overcomplicate this. Just get as close as possible to the numbers. Nutrition is not an exact science but close enough is good enough!

 

[Ness]

EASY BUY A FOOD SCALE

Get a food scale at any store...then go to calorieking.com the get the macros of your foods.

Enjoy my little food black book:

CARBS/PRO/FAT

1oz banana 6.5/ 0.3/ 0.1
1oz orange 3.6/ 0.3/ 0
1oz apple 3.9/ 0.1/ 0
1oz strawberry 2.2/ 0.2/ 0.1
1oz pineapple 3.6/ 0.2/ 0
1oz grape 4.9/ 0.2/ 0.1
1oz broccoli 1.9/ 0.8/ 0.1
1oz peach 2.7/ 0.3/ 0.1
1oz avocado 2.4/ 0.6/ 4.2
1oz almonds 5.5/ 6.3/ 15
1oz tilapia (cooked) 0/ 7.4/ 0.8
1oz chicken (cooked) 0/ 8.8/ 1
1oz tuna 0/ 7.2/ 0.2
1oz sirloin steak (cooked) 0/ 8.7/ 1.6
1oz 5% ground (cooked) 0/ 7.3/ 1.7
1oz egg white 0.2/ 3.1/ 0
1 omega-3 egg 1/ 6/ 4.5
1oz salmon (cooked) 0/ 7.3/ 1.3
1oz orange roughy (cooked) 0/ 6.4/ 0.3
1oz catfish (cooked) 0/ 5.3/ 2.3

 

[mooshue]

1 got to second the scale and calorieking.com
been using both for years, keeps you honest on your food intake. Easy to adjust once you can see how good or bad you are doing for the day. Very helpfull if you have to go out to eat for business or parties etc.. so you can make adjustments, if you arent counting it, how else can you possibly know.

 

[StoryOfTheYear]

Awesome! thanks for all the input...and the list! Quick question for you guys....the info I found said that Chicken had 7.0g. of protein, and the list says 8.8, so which do you think? Also, am I just being too OCD about this and would that little difference not really matter too much? -StOrY

 

[Ness]

Awesome! thanks for all the input...and the list! Quick question for you guys....the info I found said that Chicken had 7.0g. of protein, and the list says 8.8, so which do you think? Also, am I just being too OCD about this and would that little difference not really matter too much? -StOrY

There is a difference in the amount of protein in cooked vs uncooked chicken...I cook my chicken before I weigh it to eat. I bbq 14lbs at a time so I my meals are easy to prepare.

 

[StoryOfTheYear]

Wow! You have a much bigger chicken operation that I do! I need to step it up!

 

[mooshue]

Awesome! thanks for all the input...and the list! Quick question for you guys....the info I found said that Chicken had 7.0g. of protein, and the list says 8.8, so which do you think? Also, am I just being too OCD about this and would that little difference not really matter too much? -StOrY

There is a thing on every package of food that you purchase called a nutritional information label. It will list all of the major macro-nutrient breakdowns for you per serving.

Not trying to be sarcastic, its just you'd be suprised how many people don't know how to read these labels or know what they mean.

Most meats are measured in ounces, get a small food scale, like $7 at walmart, it really does put things in perspective. You may think you are eating the right amounts, but until you actually see it, you really dont know for sure. I for 1 was eating way more than i thought i actually was before i bought that scale.

 

[WildBB]

Get a scale!....Log Everything!

Get a scale!. In my mind, it is a make or break if you are on a calorie restricted diet. It has helped me tremendously. I found out that I was eating twice the portion size of meat that I should have. I don’t normally use it for veggies, but I do for fruit. It is really easy to over eat.

When you learn to properly log ALL your food, measure and weigh it, and prepare it advance, YOU WILL NOTICE CHANGES.

WildBB

 

[StoryOfTheYear]

Thanks for the suggestions. I've actually been using a food scale and everything's been going good! I try to prepare everything the night before, but I might start preparing maybe a few days worth of food in advance pretty soon. Thanks! ! ! -StOrY

 

[Blenderate]

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[oldfella]

I don't use a scale or anything else. I use the JFE system for diet!!

 

[StoryOfTheYear]

I don't use a scale or anything else. I use the JFE system for diet!!

Let me take a guess.....the " Just F'in Eat" diet? haha I have a few friends who are havin great success "bulking" on the See-food diet!! I might give it a try!

 

[mooshue]

i also prep in advance for the my work days foods. Ill make 8 or 9 cups of brown rice at a time. I still cook every night with my family and toss a few extra pieces of whatever meat we are eating that night on the grill to save for the next day at work or the next few days. It is nice to never have to do anything more than grab a bag full of chicken or steak with a bag of rice when its time to eat.