Diet and nutrition distribution discussion

I'm trying to get my numbers in check in terms of diet.

• Carbohydrates contain 4 calories per gram
• Protein contains 4 calories per gram
• Fat contains 9 calories per gram

The Zone Diet, for example, is on a 40-30-30 ratio of calories obtained from those categories. If I aim for a 1500 calorie diet, then that means I need to eat 150g carbs, 112.5g protein and 50g of fat per day. A 1200 calorie diet (for rest days) would mean 120g carbs, 90g protein, 40g fat.

Less than 25% of carbs should be derived from sugars. Dietary fiber, in general, should eqaute to at least 25g per day from everything I've read. I couldn't find specifics in terms of carbohydrate intake breakdown.

As far as sodium is concerned, everything points to eating less than 2400mg per day. Your body needs only 500-1000mg per day to survive. General guidelines are 1mg per calorie consumed. so I'm looking at 1200-1500mg sodium per day.

So big overkill on salt today. I need to find a low sodium bouillon to use as my base in these recipes and replace my soy sauce with low sodium too. Sodium just freaks me out too much. The nutritionist said 400mg per meal. Uh..crap. I don't even know how or why they added salt to the canned tomatoes. I mean, can't they put tomatoes in water in a can and leave it? Thank goodness summer is coming and I can use all of my own tomatoes from the garden. No more reliance upon store-bought.

Food Intake

4 0z plain nonfat yogurt (50/0/80/0/5)
1 tsp agave nectar (20/0/0/0/0)

Baby bok choy and mushrooms dish (195/7/1878/7.6/10.2)

Laughing Cow Garlic Wedge (35/2/260/0/2.5)
Reduced Fat Triscuits (120/3/160/3/3)

multigrain bagel + peanut butter (something scary)

Spica tortilla soup (76/0/600/3/3)
Corn tortilla baked (110/1/0/2/3)
Mozzarella (57/4/75/0/4)
Avocado (160/14.5/7/6.5/2)

Kemps FF Pomegranate Frozen Yogurt (90/0/55/0/3)

16 oz chai tea (1 bag)
16 oz licorice mint tea (1 bag)
10 oz french vanilla coffee
1.5L water


Total: (913/31.5/3115/22.1/35.7) + bagel &PB
Drink: 92 ounces

I'm going to guess on the peanut butter and bagel:
Multlgrain bagel (183/1/350/5/8)
Peanut Butter (200/16/150/2/8)

Bringing us to an estimated: (1296/48.5/3615/29.1/51.7)

How did I do?
Fiber: Above 25g!
Fat: 48.5 of 50
Protein: 51.7 of 112
Sodium 3615 of 1300.... yikes.

I'm going to start writing down the rest of it too, I guess. The carbs. The sugar.