Two days of eating out for lunch totally messed up my food diary. Thursday, we had another team lunch at Cafe Deluxe and I was too embarrassed to ask for a nutrition fact sheet. Yes, I am a wuss! I could try to come up with the nutritional information by looking up each separate ingredient, but a) I am too lazy and b) I probably don't want to know! Cafe Deluxe has fabulous gruyere mac and cheese, so I split a side of that with a coworker IN ADDITION to my grilled chicken, avocado, and onion sandwich with fries. And two Cokes. *shame*
For dinner Thursday, I had leftover Shepherd's Pie, which I made for dinner Wednesday with the boyfriend. I also ate Shepherd's Pie for lunch yesterday (not one to waste food) followed by an exorbitant amount of beers at happy hour and a couple slices of pizza for late-night dinner. What a healthy few days this has been!
I'll probably try to count the calories for yesterday's meals and definitely will start over today. First thing on my menu is a sunny-side up egg from the Farmer's Market last weekend. Yum!
Wednesday, April 8, 2009
Day Off from Food Diary
I had a team meeting today and the company paid for lunch at Cactus Cantina in Tenleytown. I've tried for the past half hour to find nutritional information for the food I ate, but it's extremely difficult as I had a variety of items in one platter and don't know if the information I'm finding online is anywhere close to accurate. Therefore, I'm counting this as a day off from the food diary! I don't know how people keep track of restarant meals when the nutritional information is not readily available.
I have another team meeting tomorrow with lunch at Cafe Deluxe. This time I'll look for a nutritional information sheet - hopefully they'll have one I can take home!
By the way, I had the Laredo platter at Cactus Cantina, which is one shredded beef enchilada, one chicken enchilada, and one chicken taco, with Mexican rice and frijoles a la charra (a kind of bean soup). It was delicious!
I have another team meeting tomorrow with lunch at Cafe Deluxe. This time I'll look for a nutritional information sheet - hopefully they'll have one I can take home!
By the way, I had the Laredo platter at Cactus Cantina, which is one shredded beef enchilada, one chicken enchilada, and one chicken taco, with Mexican rice and frijoles a la charra (a kind of bean soup). It was delicious!
Tuesday, April 7, 2009
Food Diary - Day Two Results
What I ate:
1000 mg Vitamin C
Dannon Thick and Creamy Strawberry Yogurt (best flavor ever!!!)
Acorn squash and bacon bread pudding (for both lunch and dinner)
1/4 cup cashews
small mixed greens salad with 1/2 tomato
52 oz water
How it added up (percentages are of recommended daily intake):
Calorie Daily Value 962.50 65%
Calories from fat 368.90 83%
Total Fat (g) 40.50 81%
Saturated Fat (g) 15.50 310%
Cholesterol (mg) 268.00 89%
Sodium (mg) 1,908.00 80%
Potassium (mg) 523.00 15%
Total Carbohydrate (g) 77.00 41%
Dietary Fiber (g) 10.00 40%
Sugars (g) 31.00 48%
Protein (g) 40.00 54%
Vitamin A 23%
Calcium 69%
Vitamin C 1684%
Iron 34%
Sorry for the horrible formatting. I started using Google Documents for my Excel spreadsheet and the formatting doesn't follow through when I paste into Blogger. Boo. I'll have to figure something else out. Also started leaving out the more obscure nutritional information like thiamin and biotin (what is that stuff anyways??)
Anyway, it appears I ate way less than my recommended caloric intake today. I feel vaguely hungry but not enough to do anything about it. I also drank the right amount for my recommended water intake, which probably explains the increased number of trips I took to the bathroom today! That also probably helped with the hunger. I also did a lot better on both cholesterol and sodium intake today; the latter was a lot higher yesterday due to the deli meat in my sandwich. Ew!
I'll have to do research on some of the nutritional values that I'm not really hitting, like potassium and iron. I think bananas contain potassium but I don't know what a deficit is doing for my health. The internet does have all the answers though!
1000 mg Vitamin C
Dannon Thick and Creamy Strawberry Yogurt (best flavor ever!!!)
Acorn squash and bacon bread pudding (for both lunch and dinner)
1/4 cup cashews
small mixed greens salad with 1/2 tomato
52 oz water
How it added up (percentages are of recommended daily intake):
Calorie Daily Value 962.50 65%
Calories from fat 368.90 83%
Total Fat (g) 40.50 81%
Saturated Fat (g) 15.50 310%
Cholesterol (mg) 268.00 89%
Sodium (mg) 1,908.00 80%
Potassium (mg) 523.00 15%
Total Carbohydrate (g) 77.00 41%
Dietary Fiber (g) 10.00 40%
Sugars (g) 31.00 48%
Protein (g) 40.00 54%
Vitamin A 23%
Calcium 69%
Vitamin C 1684%
Iron 34%
Sorry for the horrible formatting. I started using Google Documents for my Excel spreadsheet and the formatting doesn't follow through when I paste into Blogger. Boo. I'll have to figure something else out. Also started leaving out the more obscure nutritional information like thiamin and biotin (what is that stuff anyways??)
Anyway, it appears I ate way less than my recommended caloric intake today. I feel vaguely hungry but not enough to do anything about it. I also drank the right amount for my recommended water intake, which probably explains the increased number of trips I took to the bathroom today! That also probably helped with the hunger. I also did a lot better on both cholesterol and sodium intake today; the latter was a lot higher yesterday due to the deli meat in my sandwich. Ew!
I'll have to do research on some of the nutritional values that I'm not really hitting, like potassium and iron. I think bananas contain potassium but I don't know what a deficit is doing for my health. The internet does have all the answers though!
Monday, April 6, 2009
Food Diary - Day One Results
What I ate:
33 oz water
1000 mg Vitamin C tablet
Activia peach yogurt
Sandwich (potato bread, oven roasted chicken deli meat, smoked provolone, tomato, mustard, mayo)
Reduced fat Cheez-its
Bacon and acorn squash bread pudding
How it added up (percentages are of recommended daily intake):
Overall, I did fairly well on caloric intake. I usually eat a lot more at dinner, which represented about half of my caloric intake for the day. What I didn't realize was how hard it is to stay within the recommended amounts of saturated fats, cholesterol, and sodium! While this may have something to do with the bacon I added to the bread pudding, everything else contains fairly high levels of all three of these "no-no" ingredients. My sandwich alone satisfied my saturated fat intake for the day.
Also, I already knew this, but measuring the actual amounts of water I drink reinforced my knowledge that I do not drink enough. My recommended intake is about 51 oz. It's now 10:30 pm and I have almost 20 oz to go to meet that! Of course, I don't want to be up all night running to the bathroom so I think I'll just try to do better tomorrow. ;P
33 oz water
1000 mg Vitamin C tablet
Activia peach yogurt
Sandwich (potato bread, oven roasted chicken deli meat, smoked provolone, tomato, mustard, mayo)
Reduced fat Cheez-its
Bacon and acorn squash bread pudding
How it added up (percentages are of recommended daily intake):
| Calorie Daily Value | 1266 | 85% | Calories from fat | 403.4 | 90% |
| Total Fat | 45 | 90% | |||
| Saturated Fat | 18 | 350% | |||
| Cholesterol | 343 | 114% | |||
| Sodium | 3635 | 151% | |||
| Potassium | 346 | 10% | |||
| Total Carbohydrate | 151 | 81% | |||
| Dietary Fiber | 11 | 44% | |||
| Sugars | 25 | 39% | |||
| Protein | 64 | 86% | |||
| Vitamin A | 10% | Vitamin C | 1677% | ||
| Calcium | 81% | Iron | 47% | ||
| Vitamin D | 0% | Vitamin E | 0% | ||
| Thiamin | 20% | Riboflavin | 15% | ||
| Niacin | 8% | Vitamin B-6 | 0% | ||
| Folate | 16% | Vitamin B-12 | 0% | ||
| Biotin | 0% | Pantothenic Acid | 0% | ||
| Phosphorus | 0% | Iodine | 0% | ||
| Magnesium | 4% | Zinc | 4% | ||
| Copper | 0% |
Overall, I did fairly well on caloric intake. I usually eat a lot more at dinner, which represented about half of my caloric intake for the day. What I didn't realize was how hard it is to stay within the recommended amounts of saturated fats, cholesterol, and sodium! While this may have something to do with the bacon I added to the bread pudding, everything else contains fairly high levels of all three of these "no-no" ingredients. My sandwich alone satisfied my saturated fat intake for the day.
Also, I already knew this, but measuring the actual amounts of water I drink reinforced my knowledge that I do not drink enough. My recommended intake is about 51 oz. It's now 10:30 pm and I have almost 20 oz to go to meet that! Of course, I don't want to be up all night running to the bathroom so I think I'll just try to do better tomorrow. ;P
Food Diary
I'm going to try something new here, and I might not follow through with it but it's worth a shot. I'd like to write down everything that I eat and its nutritional information. I'm not doing this to lose weight but I'm interested in whether or not I'm eating healthy. I'll have to do some research on my recommended daily intake of protein, carbs, etc. but for now I'll settle for making note of what I eat and what's on the packaging. The easiest way to do this will be in Excel but I'll try to post daily recaps of what I eat along with summaries of my daily caloric and nutrient intake. We'll see where this leads...
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