Monday, October 6, 2008

Adventures in 811...Day One!

So today was my first attempt at following the 811 approach. For the first few days I'm going to use nutridiary.com just to make sure I'm following it correctly. After I get the hang of it I'll stop charting. I don't want to get obsessive about food again!

Tuesday, October 07, 2008
next day
Jump to:
go
today
calendar
All times are US Eastern Time (GMT-5) [change]. The time now is 02:46.

Shortcuts: log food | log meal | log exercise | log water | log fruit and veg | log weight | log body fat % | log meas. | log notes

CALORIE SUMMARY
+ Basal Metabolic Rate*: [view]
+ General Activity*: [view]
+ Extra Activity and Exercise: 0 kcal
± Weight Loss/Gain Goal: 0 kcal
Day Quota: [view]
- Consumed: 1779 kcal
Calories Left: [view]
*Estim/d; may vary for individuals up to ±20% [change].
NUTRITION SUMMARYminimize
Calories:
personal details") to get personalised chart" width="66" height="12"> personal details") to get personalised chart" width="10" height="12"> 1779
 (distribution:
196 kcal from fat (11% of 1778.83550249481)
1472 kcal from carb (83% of 1778.83550249481)
111 kcal from protein (6% of 1778.83550249481)
 11/83/6%)
Total Fat*:
good (less than or equal to 100% daily value)good (less than or equal to 100% daily value) 36%
 Sugars:
there is no official recommended daily value for this nutrientthere is no official recommended daily value for this nutrient 321g
Satur. Fat*:
good (less than or equal to 100% daily value)good (less than or equal to 100% daily value) 14%
 Protein:
there is no official recommended daily value for this nutrientthere is no official recommended daily value for this nutrient 31g
Cholesterol*:
good (less than or equal to 100% daily value)good (less than or equal to 100% daily value) 0%
 Vitamin A**:
good (greater than or equal to 100% daily value)good (greater than or equal to 100% daily value) 432%
Sodium*:
good (less than or equal to 100% daily value)good (less than or equal to 100% daily value) 12%
 Vitamin C**:
good (greater than or equal to 100% daily value)good (greater than or equal to 100% daily value) 1011%
Total Carb:
there is no official recommended daily value for this nutrientthere is no official recommended daily value for this nutrient 137%
 Calcium**:
low (less than 100% daily value)low (less than 100% daily value) 58%
Fiber**:
good (greater than or equal to 100% daily value)good (greater than or equal to 100% daily value) 188%
 Iron**:
low (less than 100% daily value)low (less than 100% daily value) 83%
full analysis
NB: All % (excluding distribution) are % daily values (customized) [change].
* Try to limit these nutrients (<= 100% daily value).
** Try to get enough of these nutrients (>= 100% daily value).

FOOD AND MEAL LOG
Descripton/Name Time Summary
breakfast (food) Grapes, red or green (european type varieties, such as, Thompson seedless), raw
626kcal (2/94/4%) Grapes, red or green (european type varieties, such as, Thompson seedless), raw (32 × 1 oz [28.35g]) Calories: 626kcal --------- Tot. Fat: 1g Sat. Fat: 0g --------- Cholest.: 0mg Sodium: 18mg --------- Tot. Carb.: 164g Fiber: 8g Sugars: 140g --------- Protein: 7g --------- Vitam. A: 12% Vitam. C: 163% Calcium: 9% Iron: 18%
modify
breakfast (food) Bananas, raw
242kcal (3/92/5%) Bananas, raw (2 × 1 large (8" to 8-7/8" long) [136g]) Calories: 242kcal --------- Tot. Fat: 1g Sat. Fat: 0g --------- Cholest.: 0mg Sodium: 3mg --------- Tot. Carb.: 62g Fiber: 7g Sugars: 33g --------- Protein: 3g --------- Vitam. A: 3% Vitam. C: 39% Calcium: 1% Iron: 4%
modify
breakfast (food) Dates, medjool
332kcal (0/98/2%) Dates, medjool (5 × 1 date, pitted [24g]) Calories: 332kcal --------- Tot. Fat: 0g Sat. Fat: 0g --------- Cholest.: 0mg Sodium: 1mg --------- Tot. Carb.: 90g Fiber: 8g Sugars: 80g --------- Protein: 2g --------- Vitam. A: 4% Vitam. C: 0% Calcium: 8% Iron: 6%
modify
breakfast (food) Melons, honeydew, raw
230kcal (3/91/6%) Melons, honeydew, raw (0.5 × 1 melon (6" - 7" dia) [1280g]) Calories: 230kcal --------- Tot. Fat: 1g Sat. Fat: 0g --------- Cholest.: 0mg Sodium: 115mg --------- Tot. Carb.: 58g Fiber: 5g Sugars: 52g --------- Protein: 3g --------- Vitam. A: 6% Vitam. C: 192% Calcium: 4% Iron: 6%
modify
breakfast (food) Cucumber, peeled, raw
34kcal (12/70/18%) Cucumber, peeled, raw (1 large (8-1/4" long) [280g]) Calories: 34kcal --------- Tot. Fat: 0g Sat. Fat: 0g --------- Cholest.: 0mg Sodium: 6mg --------- Tot. Carb.: 6g Fiber: 2g Sugars: 4g --------- Protein: 2g --------- Vitam. A: 4% Vitam. C: 15% Calcium: 4% Iron: 3%
modify
breakfast (food) Strawberries, raw
36kcal (8/84/8%) Strawberries, raw (4 × 1 oz [28.35g]) Calories: 36kcal --------- Tot. Fat: 0g Sat. Fat: 0g --------- Cholest.: 0mg Sodium: 1mg --------- Tot. Carb.: 9g Fiber: 2g Sugars: 5g --------- Protein: 1g --------- Vitam. A: 0% Vitam. C: 111% Calcium: 2% Iron: 3%
modify
breakfast (food) Peppers, sweet, red, raw
31kcal (10/77/13%) Peppers, sweet, red, raw (1 medium (approx 2-3/4" long, 2-1/2" dia) [119g]) Calories: 31kcal --------- Tot. Fat: 0g Sat. Fat: 0g --------- Cholest.: 0mg Sodium: 2mg --------- Tot. Carb.: 7g Fiber: 2g Sugars: 5g --------- Protein: 1g --------- Vitam. A: 75% Vitam. C: 377% Calcium: 1% Iron: 3%
modify
breakfast (food) Spinach, raw
33kcal Spinach, raw (5 × 1 oz [28.35g]) Calories: 33kcal --------- Tot. Fat: 1g Sat. Fat: 0g --------- Cholest.: 0mg Sodium: 112mg --------- Tot. Carb.: 5g Fiber: 3g Sugars: 1g --------- Protein: 4g --------- Vitam. A: 266% Vitam. C: 66% Calcium: 14% Iron: 21%
modify
breakfast (food) Broccoli raab, raw
25kcal Broccoli raab, raw (4 × 1 oz [28.35g]) Calories: 25kcal --------- Tot. Fat: 1g Sat. Fat: 0g --------- Cholest.: 0mg Sodium: 37mg --------- Tot. Carb.: 3g Fiber: 3g Sugars: 0g --------- Protein: 4g --------- Vitam. A: 59% Vitam. C: 38% Calcium: 12% Iron: 13%
modify
breakfast (food) Nuts, walnuts, english (Includes USDA commodity food A259, A257)
185kcal (83/8/9%) Nuts, walnuts, english (Includes USDA commodity food A259, A257) (1 oz (14 halves) [28.35g]) Calories: 185kcal --------- Tot. Fat: 18g Sat. Fat: 2g --------- Cholest.: 0mg Sodium: 1mg --------- Tot. Carb.: 4g Fiber: 2g Sugars: 1g --------- Protein: 4g --------- Vitam. A: 0% Vitam. C: 1% Calcium: 3% Iron: 5%
modify
breakfast (food) Tomatoes, red, ripe, raw, June thru October average
4kcal (24/52/24%) Tomatoes, red, ripe, raw, June thru October average (1 slice, medium (1/4" thick) [20g]) Calories: 4kcal --------- Tot. Fat: 0g Sat. Fat: 0g --------- Cholest.: 0mg Sodium: 2mg --------- Tot. Carb.: 1g Fiber: 0g Sugars: 0g --------- Protein: 0g --------- Vitam. A: 2% Vitam. C: 9% Calcium: 0% Iron: 0%
modify


My main problem was that I didn't buy (or eat) enough leafy greens. Even munching down what I did have was a little hard so I'm going to try to mix more with the fruit. Tomorrow it will be a green smoothie day for sure! Bananas and rainbow chard :)

11/83/6% was the breakdown that nutridiary gave me. I'm guesssing that's 11 from fat, 83 carb and 6 protein but it doesn't really say. I had so much energy today, I felt great and went for a 3 mile walk after work. I'm going to try to get to sleep so I can get up at 6 and go for another!
Posted by at
Labels:

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)