Breakfast: 12:00PM
- Special K Red Berries cereal ➣
- Nutritional value: 1 cup
- Calories: 110
- Calories from fat: 0
- Total fat: 0g
- Protein: 2g
- Sodium: 190mg
- Because of the snowpocolypse, I did not have time pick up a variant of breakfast, so for the next week I will probably will be having Special K cereal and soy milk.
- Soy Milk ➣
- Nutritional Value: 1/2 cup
- Calories: 54
- Calories from fat: 15
- Total fat: 1.75g
- Protein: 3g
- Sodium: 90mg
- Side note: I bought 2 large gallons of Silk Vanilla Soy milk for a great price, so there is an abundance of milk in my fridge currently.
- Flax Seeds ➣
- Nutritional Value: 1 tablespoon
- Calories: 30
- Calories from fat: 15
- Total fat: 1.75g
- Protein: 1.5g
- Sodium: 5mg
- From looking at the label, I found out that Flax is an acronym.
- F = fiber
- L = lignans (a natural anxiodiant)
- A = alpha-linolenic acid (a variant of Omega3's)
- X = excellent choice!
- My mom sent me bags and bags of flax seed from Trader Joe's, so I'm slowly starting to sprinkle it on a lot of my foods.
Lunch: 3:00PM
- Grilled Chicken ➣ 1 breast
- Nutritional Value:
- Calories: 92
- Calories from fat: 5
- Protein: 15g
- Sodium: 22mg
- I finally ventured to TDR in the cold, and ate the scraps that was left. There was only hot dogs, hamburgers, overcooked chicken, and fries for lunch, so my options were extremely limited.
- French Fries ➣ 1 cup:
- Nutritional Value:
- Calories: 168
- Calories from fat: 80
- Total fat: 9g
- Protein: 2g
- Sodium: 139mg
- Since there wasn't much to eat, I went for the fries. There are 11 calories of saturated fat in my cup of fries, and they essentially had no nutritional value besides the 17g of carbohydrates.
Dinner: 7:30PM
- Cheesecake Factory Chicken Pasta ➣
- Nutritional Value:
- Calories: 590
- Saturated Fat: 8g
- Sodium: 748mg
- Carbs: 55g
- I ordered off the "Skinnylicious" menu at the Cheesecake Factory with friends, but it is unbelievable how much sodium is in one bowl of "low calorie" pasta. Thank god I didn't get cheesecake. The carb data is seems about right in terms of the dish, since pasta is filled with whole grains and carbohydrates. I did get some protein from this dish, however I was unable to find a number related to the grams of protein.
Snacks: Throughout the Day
- Banana ➣
- Nutritional Value: 1 medium banana
- Calories: 90
- Total fat: .4g
- Sodium: 1g
- Carbs: 27g
- Protein: 1.3g
- Bananas are high in fiber, and potassium. While they are high in sugar (14g), their nutritional value surpasses the levels of sugar.
- Smartfood White Cheddar Popcorn ➣
- Nutritional Value: 1 individual bag
- Calories: 100
- Total fat: 6g
- Protein: 2g
- Sodium: 180mg
- Carbs: 9g
- I picked up a package of individual popcorn bags so that I wouldn't overeat (popcorn is my favorite snack). The level of carbohydrates was surprisingly moderate, and this snack also has a gram of fiber. In addition, this snack is gluten free and has no artificial colors or preservatives.
Final thoughts:
Based on my nutrients report, I would say that I improved from yesterday. My calorie intake was higher by around 100 calories (give or take), and I was okay by limiting my intake of added sugars, cholesterol, and saturated fat. Again I eat the right amount of protein and carbohydrates, but I still need to limit my sodium intake and increase the amount of fiber in my diet. I made progress by adding flax seeds to my cereal, but it is important that I find foods rich in fiber to help my digestive system. In addition, I need to up my calcium intake so that I have strong bones, since bone loss runs in my family. While yesterday I ate fewer calories, today I feel that what I ate was better and heartier. I was hungry yesterday, and so today I began having a few snacks to try to keep my energy up. I have a tendency to take a lot of naps, but I realized the more I ate the less tired I was. The chicken I ate in my pasta and for lunch was at the bulk of my protein intake, and I was constantly eating carbs throughout the day.
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