Day 3: January 27, 2016

Day 3!

Breakfast: 8:30AM

• Special K Red Berries cereal ➣ 
• Nutritional value: 1 cup
• Calories: 110 
• Calories from fat: 0
• Total fat: 0g
• Protein: 2g
• Sodium: 190mg
• Soy Milk ➣ 
• Nutritional Value: 1/2 cup
• Calories: 54 
• Calories from fat: 15
• Total fat: 1.75g
• Protein: 3g
• Sodium: 90mg
• Flax Seeds ➣
• Nutritional Value: 1 tablespoon
• Calories: 30
• Calories from fat: 15
• Total fat: 1.75g
• Protein: 1.5g
• Sodium: 5mg
• Nothing exciting for breakfast, once again! 

Lunch: 2:00PM

• Panera Bread Tomato Soup   ➣
• Nutritional Value: 1 container
• Calories: 240
• Calories from fat: 150
• Total fat: 17g
• Protein: 3g
• Carbs: 20g
• Sodium: 740
• This soup may look low calorie, but it was extremely high in sodium and fat for such a small container. While this soup tasted really good, it was not as good for me as expected. I definitely need to limit myself to low-fat soups from now on. On the plus side, this soup had 7 grams in fiber, which I've been significantly trying to incorporate into my diet. 
• Smartfood White Cheddar Popcorn ➣
• Nutritional Value: 1 individual bag
• Calories: 100
• Total fat: 6g
• Protein: 2g
• Sodium: 180mg
• Carbs: 9g
• I like the availability and the taste of my 100 calorie popcorn, its not terrible for you and provides me with a cheesy taste that I crave sometimes (just kidding, all the time). 

Dinner: 5:30PM

• Rotisserie Chicken ➣
• Nutritional Value: 1 medium breast
• Calories: 141
• Calories from fat: approx. 30
• Protein: 20g
• Sodium: 0mg
• I ventured to TDR again today, and luckily they had fresh chicken at one of the stations. I realized over these past three days that I did not have red meat once, just poultry.
• Macaroni and Cheese ➣
• Nutritional Value: 1 cup
• Calories: 245
• Calories from fat: 60
• Protein: approx. 10g 
• Sodium: approx. 1000mg
• Total carbohydrates: 35g
• Every Wednesday at TDR is Mac and Cheese day, and a single serving is around 245 calories. While it is incredibly high in sodium, carbohydrates, and fatty oils, it surprisingly is not too high in calories. 
• Vanilla Ice Cream ➣
• Nutritional Value: 1 large scoop
• Calories: 250 
• Sodium: 45mg
• Saturated fat: 45mg
• I decided to treat myself and get some vanilla ice cream at the cafeteria! 

Final Thoughts:

Today I was still under calorie wise, with about 1200 calories compared to 1800. I seemed to be OK on most categories, but unfortunately over on saturated fats. I realized that I cannot have both ice cream and mac and cheese, no matter how tempting they are. From these three days of tracking my food, it has come to my attention that I need to cut back on the saturated fats that I am eating, and incorporate more fiber, as well as fruits and vegetables to get vital nutrients and to have a lot of energy. Today, I was okay when looking at my sodium levels, which is a positive step in the right direction. My breakfast remained healthy and mundane, and I think that I am definitely going to start using more flax seeds in my foods.