PLEASE Help me figure this out!!!
#337379 - 10/26/08 09:16 AM
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emmasmom
Reged: 09/22/06
Posts: 1710
Loc: ILL
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I am so confused on fat. I eat very little and I don't think I am getting enough heathers says 25% of your diet I am so horrible at math I don't understand how to figure it out. I just pay low fat stuff like 2 grams. I know I am not getting enough please help me to add it back in the right way with out getting sick. Can someone please explain this to me. HELP!!!!!
emmamsom
ibs-c gas
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According to the USDA a moderately active women between the ages of 19 and 30 needs about 2000 calories per day. If you want to get 25% of your calories from fat you need to get 2000/4 or 500 calories per day from fats and oils.
(Note: Heather recommends you reduce your consumption of saturated fats which are found in meats and diary)
Check Table 3 at the bottom of this web page to figure out how many calories you need per day given your age and activity..
One gram of fat contains 9 calories. Therefore you need 500/9 or about 55 grams of fat per day or 18 grams of fat per meal assuming you don't eat any snacks. If you eat snacks then you reduce the amount of fat you eat in meals.
Another tip. One teaspoon of oil contains about 5 grams of fat or 45 calories. Therefore one tablespoon of oil contains about 15 grams of fat or 135 calories.
I keep my fat intake to about 15-20% of my daily calorie intake. I hope this helps a bit.
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STABLE: ♂, IBS-D 50+ years - Science of IBS
The FODMAP Approach to Managing IBS Symptoms
Evidence-based Dietary Management of Functional GI Symptoms: The FODMAP Approach
FODMAP Chart & Cheatsheet
The Role of Food & Dietary Intervention in IBS
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Emmasmom- here is an interesting link to read about fats. As we know, they are not created equal, and it may not be how much, but what type you are eating that matters..........
http://www.mercola.com/nutritionplan/beginner_fats.htm
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So I found organic waffles at whole foods and it says 7 grams of fat so serving size 3 so I can have 3 waffles and that equals 7 grams? that seems like to much for breakfeast. Is that right?
Also how do I go about adding fat in to things like chicken breast and veggies witch are fat free? thanksfor the help
emmasmom
ibs-c gas
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The amount of fat in the waffles sounds right if the label says 7 grams for 3 waffles.
You can fry the chicken breast in olive or canola oil. A teaspoon of oil will add about 5 grams of fat. And 1/2 of a chicken breast contains about 4 grams of fat so in total you will get about 9 grams of fat. Also, you can add 1 teaspoon of dairy free margarine to you vegetables to get another 5 grams of fat.
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STABLE: ♂, IBS-D 50+ years - Science of IBS
The FODMAP Approach to Managing IBS Symptoms
Evidence-based Dietary Management of Functional GI Symptoms: The FODMAP Approach
FODMAP Chart & Cheatsheet
The Role of Food & Dietary Intervention in IBS
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Sheila, Why do you need to add fat into your diet? If you are getting some fat and eating healthy otherwise I don't understand why you want a certain amount of fat added?
Are you concerned because you feel you are too skinny?Because you shouldn't worry about size.If you eat a fairly well balanced diet most of the time,then don't worry so much. It doesn't matter what anyone thinks you should weigh,we are all different.
So why is fat important to you?
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IBS-D since 1999...mostly stable..i do cheat too.Bad me.
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Well I am afaid if and when I ever get pregant I am afraid that I wouln't have engouh fat in me. I am skinny. I eat and still hungry so I thought maybe I should up my fat make sense? I also would like cookies now and then and son''t want to pig out and have a attack cause of to much fat.
emmasmom(sheila)
ibs-c gas
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Do you eat more often?Like munching through the day?
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IBS-D since 1999...mostly stable..i do cheat too.Bad me.
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Oh girl I wish I can't find hardley any thing to snack on. I need some new stuff In my diet! I would eat all day if I could fine some stuff to snack on.I do animal crackers and grham crackers thats it thats gets very very old fast...
ps do those cd really help?
-Sheila
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