Counting up the hidden sugars

Daily averages for the week:

Calories: Protein: Carbs: Fat: Alcohol: Fibre
2175 21% 47% 29% 2% 36g
1.77g/Kg 3.93g/Kg  
 
Total exercise calories this week: 2392  

I struggled more to keep my total calories down this week, with only two days being below my 2000kcal per day target. That said, my macronutrient amounts and proportions are right where I want them to be. I am also getting enough fibre and had only one day last week where I missed getting my five a day of fruit and vegetables. As well, I upped my exercise intensity this week with six workouts in four days, which brought my total exercise calories up to 2390. So despite my higher daily calorie intake, my overall calorie balance for the week was -1167 kcal. Coupled with the calorie deficits from the two weeks before that gives -2650 kcal, which means I’m well on my way to the -3500 kcal needed to lose a pound of fat.

Unfortunately I did even worse at keeping my sugars down this week. Five of the last seven days I was over 100g of total sugars. Now that’s no surprise on Saturday, when I had that coconut curry followed by chocolate mousse and Amaretto (140g of total sugars that day). What concerns me more is that even on days when I don’t have any flapjacks, desserts or chocolate I am still well above that limit. For example, on Thursday my total sugars were 110g, but much of that came from fruit (31g), vegetables (23g), and milk products (21g). The only added sugars I had that day were honey in tea (6g), the chutney for my sandwich (8g), the cereal in the afternoon (6.5g) and balsamic vinegar sauce on my dinner (10g). None of these foods would be considered high in sugar by most people (though as a nutritionist I know sauces and chutneys are famously little sugar bombs), and I wasn’t having large amounts of them.

Looks like I once again need to keep an eye on all the hidden sugars I’m getting!

The Score for 26 February:

Calories: Protein: Carbs: Sugars: Fat: Sat Fat: Fibre:  
1929 86.61g 246.40g 92.41g 64.05g 23.82g 28.07g  
18% 51%   30%    
     
Calories burned through exercise: 0      

 

What I ate:

Time Item Amount Calories Protein Carbs Sugars Fibre Fat Sat Fat Alcohol
07:45 Centrum Multivitamin,  Vitamin E 400IU, Vitamin D 25 µg
Tap water 500mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Soft boiled eggs, 2 large 125g 163 15.75 0.00 0.00 0.00 11.25 3.13 0.00
Free From pure oats 50g 171 6.40 30.30 0.60 4.30 2.70 0.50 0.00
made with boiling water 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
Tesco mixed frozen fruits 100g 40 0.90 7.90 7.90 2.00 0.20 0.00 0.00
Ground flaxseeds 10g 45 2.21 0.30 0.18 2.37 4.00 0.45 0.00
Black Tea 450mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
12:00 Sandwich made with Genius brown sliced gluten free bread, 2 slices, with 79g 195 1.95 35.10 1.87 7.80 5.15 0.39 0.00
Tesco honey roast ham slices, 56g 64 12.10 0.67 0.67 0.34 1.46 0.56 0.00
Tesco extra mature cheddar, 41g 170 10.41 0.04 0.04 0.00 14.31 8.90 0.00
and Baxters Albert’s Victorian chutney 32g 48 0.32 11.26 10.30 0.58 0.10 0.00 0.00
Tomato 113g 23 0.81 3.57 3.57 1.15 0.35 0.12 0.00
Red seedless grapes 102g 65 0.40 15.40 15.40 0.70 0.10 0.00 0.00
Galaxy milk chocolate 42g 229 2.80 23.50 23.30 0.00 13.60 8.20 0.00
12:30 Green tea 250mL 0 0.00 0.00 0.00 0.00 0.00 0.00 0.00
16:00 Nectarine, minus stone 94g 42 1.32 8.55 8.55 1.14 0.10 0.00 0.00
17:30 Decaf black tea with skimmed milk and sugar 450mL 62 3.40 12.00 12.00 0.00 0.10 0.00 0.00
Tesco Twists cheese and onion 80g 322 7.92 55.44 2.64 4.48 6.64 1.04 0.00
19:45 Homemade Chicken and roasted butternut squash risotto 350g 290 19.93 42.37 5.39 3.22 4.02 0.55 0.00

 

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