Dairy & fat question

[Discolemonade]

Ok, I have always had HWC in my coffee. At least a cup a day.
I use it not only for the taste but also the fatty content and caloric boost. I am wondering if I need to lower my fat intake? I did the monthly average on fitday and got the following:
Cal Total: 1178
Fat:98 881 74%
Sat:45 409 34%
Poly:8 69 6%
Mono:28 249 21%
Carbs:35 131 11%
Fiber:3 0 0%
Protein:42 166 14%
Alcohol:1 7 1%

What should my ratios be for fat, carbs and protein with only 19 more lbs to lose? Does it matter what kind of calories I get?

I'm not giving up my coffee, so my creamer is my question. Should I use HWC, half & half, full fat milk, or the LC lowfat milk?

[ValidRouge]

Your protein should always be around 30%. You are way, way too low at 14%.

So, protein 30%, then figure your carbs, and the rest is fat. I'm typically 28-30% protein, 10-12% carbs (from veggies) and the rest is fat at about 58-60%

Disco, how about no creamer in the coffee? Just go black? Or significantly cut back on the cream.

[Discolemonade]

Creamer is my only dairy besides the yogurt. I have to stay away from cheeses.... I hate black coffee, it's the creaminess in the coffee that keeps me happy about life without ice cream


Thank you for the protein advice. I will find a way to up that. It went low since I've stopped the Natural Peanut butter. I will try walnuts or pecans, will that help? I eat alot of salad, I just love them, so I will try to incorporate more protein in the salad. nuts or chicken I suppose.

[not2late]

What's your other sources of added fat?