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Friday 30 July 2010

30 Day Food Diary Challenge - Day Eighteen

Breakfast
Lunch
  • Toasted sourdough fruit loaf with marmalade (I wasn't very hungry which isn't surprising considering my calorie intake the previous day was well above average)
  • Orange juice
  • Tea
Dinner (at IKEA)
  • Tuna melt panini
  • Small piece of a BLT sandwich
  • Cranberry flapjack
  • 2 cups of hot chocolate
Nutritional Analysis
Nutritional facts per serving (daily value):
Calories 1754kcal
Protein 61g (122%)
Total Fat 59g (90%)
Sat. 25g (127%)
Chol. 117mg (39%)
Carb. 255g (85%)
Fiber 19g (75%)
Sugars 78g
Calcium 838mg (84%)
Iron 10mg (57%)
Magnesium 292mg (73%)
Phosphorus 1245mg (125%)
Potassium 2048mg (59%)
Sodium 1806mg (75%)
Zinc 8mg (50%)
Copper 1mg (55%)
Manganese 5mg
Selenium 137µg
Vit. C 90mg (151%)
Vit. B1 2mg (120%)
Vit. B2 2mg (94%)
Vit. B3 16mg (80%)
Vit. B5 4mg (38%)
Vit. B6 1mg (40%)
Diet. fol. eq. 466µg (117%)
Vit. B12 3µg (43%)
Vit. A 1614IU (32%)
Vit. A1 363µg
Vit. E 5mg (27%)
Vit. K 30µg
Vit. D 244IU (61%)
Exported from Shop'NCook Pro 3.4.3 (http://www.shopncook.com)

Thursday 29 July 2010

30 Day Food Diary Challenge - Day Seventeen

This is where the quality of my food goes downhill because my husband took time off work and we were on "holiday" at home. As before italics indicate food not made at home.

Breakfast
Lunch
  • "Cream cheese" sandwich (technically it's not cream cheese as I make it from yoghurt)
  • "Nobbly Bobbly" ice cream
Dinner
  • Fish n chips
  • Chocolate pudding
  • Kombucha
  • Orange juice
  • Tea
Nutritional Analysis
Nutritional facts per serving (daily value):
Calories 2196kcal
Protein 72g (144%)
Total Fat 116g (179%)
Sat. 52g (261%)
Chol. 350mg (117%)
Carb. 227g (76%)
Fiber 14g (57%)
Sugars 113g
Calcium 691mg (69%)
Iron 8mg (42%)
Magnesium 306mg (77%)
Phosphorus 1330mg (133%)
Potassium 3368mg (96%)
Sodium 1090mg (45%)
Zinc 7mg (44%)
Copper 1mg (50%)
Manganese 3mg
Selenium 115µg
Vit. C 134mg (223%)
Vit. B1 1mg (80%)
Vit. B2 1mg (82%)
Vit. B3 10mg (52%)
Vit. B5 4mg (41%)
Vit. B6 1mg (70%)
Diet. fol. eq. 234µg (58%)
Vit. B12 4µg (63%)
Vit. A 2585IU (52%)
Vit. A1 646µg
Vit. E 8mg (41%)
Vit. K 47µg
Vit. D 166IU (42%)
Exported from Shop'NCook Pro 3.4.3 (http://www.shopncook.com)

Wednesday 28 July 2010

30 Day Food Diary Challenge - Day Sixteen

Breakfast
Lunch
  • Pate on sourdough toast
  • Lacto-fermented cucumber
  • Banana loaf
  • Orange juice
Snack
Dinner
Nutritional Analysis
Nutritional facts per serving (daily value):
Calories 1877kcal
Protein 74g (149%)
Total Fat 96g (148%)
Sat. 46g (228%)
Chol. 373mg (124%)
Carb. 194g (65%)
Fiber 19g (75%)
Sugars 81g
Calcium 664mg (66%)
Iron 11mg (60%)
Magnesium 399mg (100%)
Phosphorus 1408mg (141%)
Potassium 3287mg (94%)
Sodium 1138mg (47%)
Zinc 12mg (77%)
Copper 4mg (185%)
Manganese 4mg
Selenium 83µg
Vit. C 134mg (224%)
Vit. B1 1mg (87%)
Vit. B2 2mg (100%)
Vit. B3 21mg (103%)
Vit. B5 6mg (64%)
Vit. B6 2mg (100%)
Diet. fol. eq. 201µg (50%)
Vit. B12 11µg (188%)
Vit. A 17486IU (350%)
Vit. A1 2266µg
Vit. E 4mg (22%)
Vit. K 43µg
Vit. D 69IU (17%)
Exported from Shop'NCook Pro 3.4.3 (http://www.shopncook.com)

Tuesday 27 July 2010

30 Day Food Diary Challenge - Day Fifteen

I've got rather behind on these for various reasons so I'm just going to post what I ate and the nutritional information and then put any comments on the Day Twenty One when I do the weekly average.

Breakfast
Lunch
  • Ham and cheese toastie with salad and crisps (this was a meal out with family)
Dinner
  • HM Broccoli and stilton soup
  • Sourdough bread and butter
  • Orange juice
  • Kombucha
  • Tea
Nutritional Analysis
Nutritional facts per serving (daily value):
Calories 1695kcal
Protein 84g (167%)
Total Fat 88g (135%)
Sat. 50g (249%)
Chol. 250mg (83%)
Carb. 151g (50%)
Fiber 16g (63%)
Sugars 36g
Calcium 1838mg (184%)
Iron 8mg (46%)
Magnesium 269mg (67%)
Phosphorus 1770mg (177%)
Potassium 2377mg (68%)
Sodium 2395mg (100%)
Zinc 11mg (72%)
Copper 1mg (35%)
Manganese 3mg
Selenium 93µg
Vit. C 189mg (316%)
Vit. B1 2mg (107%)
Vit. B2 2mg (124%)
Vit. B3 10mg (51%)
Vit. B5 4mg (45%)
Vit. B6 1mg (65%)
Diet. fol. eq. 355µg (89%)
Vit. B12 3µg (53%)
Vit. A 8362IU (167%)
Vit. A1 651µg
Vit. E 6mg (30%)
Vit. K 126µg
Vit. D 174IU (43%)
Exported from Shop'NCook Pro 3.4.3 (http://www.shopncook.com)


Monday 26 July 2010

30 Day Food Diary Challenge - Day Fourteen

Breakfast
  • Toasted sourdough fruit loaf with home made low sugar marmalade
  • Tea
  • Orange juice
  • Kombucha
Lunch
  • Tinned Sardines in Tomato Sauce on sourdough toast
  • Orange juice
  • 30g Chocolate
Dinner
  • Chilli
  • Banana Loaf
  • Orange juice
  • Kombucha
  • Tea
Nutritional Analysis
Nutritional facts per serving (daily value):
Calories 1422kcal
Protein 48g (96%)
Total Fat 54g (84%)
Sat. 25g (124%)
Chol. 196mg (65%)
Carb. 195g (65%)
Fiber 18g (70%)
Sugars 52g
Calcium 521mg (52%)
Iron 11mg (63%)
Magnesium 258mg (65%)
Phosphorus 948mg (95%)
Potassium 2149mg (61%)
Sodium 1453mg (61%)
Zinc 8mg (55%)
Copper 3mg (165%)
Manganese 4mg
Selenium 93µg
Vit. C 106mg (176%)
Vit. B1 1mg (87%)
Vit. B2 1mg (76%)
Vit. B3 14mg (70%)
Vit. B5 4mg (44%)
Vit. B6 1mg (70%)
Diet. fol. eq. 417µg (104%)
Vit. B12 18µg (297%)
Vit. A 11979IU (240%)
Vit. A1 2458µg
Vit. E 4mg (22%)
Vit. K 22µg
Vit. D 752IU (188%)
Exported from Shop'NCook Pro 3.4.3 (http://www.shopncook.com)

Not really much to comment about as most of it is fairly typical. I guess the sardines must be high in vitamin D though as I'm usually low and that is the only thing particularly different from usual. The vitamin A is particularly high because my chilli contains liver.

Average Nutrition over the last week as a percentage of the UK RDI
Protein 140
Fat 91
Sat Fat 140
Carb 94
Fibre 86
Sugars 74
Calcium 84
Iron 80
Mg 100
Ph 182
K 145
Na 53
Zn 94
Cu 206
Mn 264
Se 205
Vit C 183
Vit B1 134
Vit B2 115
Vit B3 93
Vit B5 95
Vit B6 113
Fol eq 158
Vit B12 239
Vit A 203
Vit A1 118
Vit E 43
Vit K 67
Vit D 116

I find it pretty amazing that my fat over a whole week has averaged out as below the recommendations since I make a deliberate choice not to eat a low fat diet. I use butter and lard in my cooking, I use whole milk and I am certainly not stingy when using fat to brown onions at the start of dish. I've even had people comment on how generous I am with butter when I spread it on my bread. (And I'm not underestimating how much I used - I've actually weighed slices of bread before and after buttering them to make sure I'm accurate.)

In the first week, I was particularly low in salt and vitamins E and D. Salt doesn't bother me and neither does vitamin D (which is apparently rectified by half a tin of sardines anyway). Vitamin E is more important and although it has improved slightly, it is definitely something to work on. I have read up about signs of deficiency though and it is encouraging to know that I am not showing any particular signs of vitamin E deficiency.

Other than those things noted last week, the only things below 80% are sugars (which funnily enough I'm quite happy about) and vitamin K which has dropped from 90% to 67%. I notice that most days it has ranged from the 20s to the 70s except for day one when it was 295% and day eleven when it was 312%. On both of those days I had spinach and bean curry. Spinach is one of the richest sources of vitamin K and beans are also a good source. I think I should make a conscious effort to eat beans on a more regular basis as they also seem to be good for iron and B vitamins.

If I multiply up the average percentage over the full two weeks to what they would be if I consumed 2000 calories per day, I would only be below 100% on sugar, salt, iron and vitamins E and K and below 90% on only salt and vitamin E (vitamin E would be 50%). I would conclude therefore that the only particular deficiency in my diet is vitamin E. Although I'm disappointed to find out my diet is deficient in this respect, it is encouraging to find that for the most part I have a good diet and I'm glad to now be aware of the lack of vitamin E.

If you are at all interested in nutrition and what you eat, I would recommend the food diary challenge as an excellent way to discover how you are actually doing nutrition-wise.

Sunday 25 July 2010

30 Day Food Diary Challenege - Days Twelve and Thirteen

Since two of my meals on Saturday and one meal on Sunday were provided by other people, I can't really enter them into the software for nutritional analysis so instead I am posting details of all six meals but them combining the nutritional information from the three meals at home as if they were from one day. I will put the food which wasn't at home in italics.

Breakfast
  • Egg on toast
  • Orange juice
  • Tea
Lunch
  • Variety of sandwiches (ham and mustard, cheese savoury, egg and cress, tuna and sweetcorn).
  • Orange squash
Snack
  • Feast ice cream. (I actually don't like chocolate ice-cream but my husband went to buy them while I was queuing with Little Girl to go in a replica military helicopter.)
Dinner
  • Plated salad
  • Orange juice
  • Logan berry pie with cream
Snack
  • Toasted sourdough fruit loaf with home made low sugar marmalade.
Breakfast
  • Buttermilk soaked pancakes
  • Orange juice
  • Kombucha
  • Tea
Lunch
  • Chicken sandwiches with lacto-fermented cucumber. (Sounds gross but they taste pretty similar to shop bought gherkins - I really like them.)
  • Banana loaf.
  • Orange juice
  • Tea
Dinner
  • Cheese salad sandwiches
  • Crisps
  • Fruit scone with cream and strawberry jam
  • Strawberry and apple pie
Evening
  • Kombucha
  • Tea
Nutritional Analysis
Nutritional facts per serving (daily value):
Calories 1329kcal
Protein 64g (127%)
Total Fat 39g (59%)
Sat. 20g (98%)
Chol. 416mg (138%)
Carb. 193g (64%)
Fiber 19g (76%)
Sugars 41g
Calcium 562mg (56%)
Iron 9mg (48%)
Magnesium 315mg (79%)
Phosphorus 1141mg (114%)
Potassium 2592mg (74%)
Sodium 1496mg (62%)
Zinc 8mg (51%)
Copper 1mg (45%)
Manganese 6mg
Selenium 134µg
Vit. C 180mg (300%)
Vit. B1 1mg (93%)
Vit. B2 2mg (94%)
Vit. B3 18mg (90%)
Vit. B5 5mg (54%)
Vit. B6 2mg (80%)
Diet. fol. eq. 229µg (57%)
Vit. B12 2µg (42%)
Vit. A 2077IU (42%)
Vit. A1 435µg
Vit. E 3mg (13%)
Vit. K 13µg
Vit. D 149IU (37%)
Exported from Shop'NCook Pro 3.4.3 (http://www.shopncook.com)

Interestingly my fat intake is low on this analysis which probably indicates that my breakfasts are low in fat given that this includes two breakfasts and a lunch. I don't think I can really draw any other conclusions from the information.

Friday 23 July 2010

The Recipe Room

I haven't gotten as far as doing my post of yesterday's food yet but I wanted to just mention that I now have a recipe blog. Anything in my food diary which I have posted a recipe for will be linked. I'm thinking of transferring those recipes which I've already posted here (such as yoghurt and sourdough bread) but I'm currently undecided about that.

30 Day Food Diary Challenge - Day Eleven

Breakfast
  • Baked porridge served with yoghurt
  • Orange juice
  • Kombucha
  • Tea
Lunch
  • Chicken sandwich
  • Orange juice
Dinner
  • Spinach and Bean curry served with rice
  • Orange juice
  • Kombucha
Evening Snacks
Nutritional Information
Nutritional facts per serving (daily value):
Calories 1942kcal
Protein 75g (151%)
Total Fat 79g (122%)
Sat. 31g (154%)
Chol. 192mg (64%)
Carb. 248g (83%)
Fiber 26g (104%)
Sugars 82g
Calcium 751mg (75%)
Iron 17mg (93%)
Magnesium 474mg (118%)
Phosphorus 1461mg (146%)
Potassium 3852mg (110%)
Sodium 1172mg (49%)
Zinc 12mg (79%)
Copper 2mg (110%)
Manganese 5mg
Selenium 76µg
Vit. C 120mg (200%)
Vit. B1 2mg (120%)
Vit. B2 2mg (88%)
Vit. B3 18mg (92%)
Vit. B5 7mg (71%)
Vit. B6 2mg (95%)
Diet. fol. eq. 704µg (176%)
Vit. B12 2µg (33%)
Vit. A 8432IU (169%)
Vit. A1 263µg
Vit. E 7mg (36%)
Vit. K 234µg
Vit. D 67IU (17%)
Exported from Shop'NCook Pro 3.4.3 (http://www.shopncook.com)

A week into this challenege I told my husband that I don't seem to have a lot of vitamin E and that it comes from plant oils and also that I don't have a huge amount of salt. He commented that maybe he needs the crisps he eats (which I rarely eat) for vitamin E and salt. He has now give me a packet of crisps twice in one week which is pretty unheard of so I wonder if he thnks I need them to improve my nutrition. I'll have to ask him after he comes home form work.

I had quite a high (relative to my usual) calorie intake which I guess is partly down to having done quite a lot of gardening that day and partly down to no dinner the night before.

I also had a pretty good iron count which I think is mainly down to the curry which is deliberately high in iron (9mg per serving). I'm planning to post the recipe on my recipe blog but I want to take a photo of it first as I think recipes with pictures are much better.

Thursday 22 July 2010

30 Day Food Diary Challenge - Day Ten

Breakfast
  • Baked Porridge served with yoghurt
  • Orange juice
  • Kombucha
  • Tea
Lunch
  • Almond butter and banana sandwich
  • Orange juice
Mid Afternoon snack
Evening
  • Tea
Apparently either the hazelnuts in the Coop mix are raw or I'm allergic hazelnuts when they're cooked and not just raw. I don't know whether there were more hazelnuts in this particular portion or whether it was because I ate it on an empty stomach but I felt so sick after eating it that I couldn't eat any dinner. Needless to say I'm no longer eating the hazelnuts.

Nutritional Information
Nutritional facts per serving (daily value):
Calories 1346kcal
Protein 38g (76%)
Total Fat 71g (109%)
Sat. 25g (125%)
Chol. 112mg (37%)
Carb. 156g (52%)
Fiber 15g (60%)
Sugars 73g
Calcium 640mg (64%)
Iron 8mg (43%)
Magnesium 365mg (91%)
Phosphorus 1013mg (101%)
Potassium 2273mg (65%)
Sodium 730mg (30%)
Zinc 7mg (48%)
Copper 2mg (85%)
Manganese 4mg
Selenium 44µg
Vit. C 95mg (159%)
Vit. B1 1mg (60%)
Vit. B2 1mg (71%)
Vit. B3 5mg (24%)
Vit. B5 3mg (33%)
Vit. B6 1mg (45%)
Diet. fol. eq. 133µg (33%)
Vit. B12 2µg (27%)
Vit. A 1292IU (26%)
Vit. A1 220µg
Vit. E 8mg (40%)
Vit. K 17µg
Vit. D 67IU (17%)
Exported from Shop'NCook Pro 3.4.3 (http://www.shopncook.com)

Obviously with not having eaten dinner this is an unusual day so not really worth analysing.

Wednesday 21 July 2010

30 Day Food Diary Challenge - Day Nine

Today I'm posting before the end of the day although after dinner so some detail may change. (I have now added 30g chocolate into the nutritional analysis.)

Breakfast
  • Apple and Sultana Porridge
  • Orange juice
  • Kombucha
  • Tea
Lunch
Dinner
  • Spicy Pork n Veg Pasta
  • Orange juice
  • Kombucha
Nutritional Analysis
Nutritional facts per serving (daily value):
Calories 1685kcal
Protein 64g (127%)
Total Fat 64g (98%)
Sat. 25g (127%)
Chol. 137mg (46%)
Carb. 234g (78%)
Fiber 20g (79%)
Sugars 86g
Calcium 592mg (59%)
Iron 12mg (66%)
Magnesium 419mg (105%)
Phosphorus 1344mg (134%)
Potassium 2890mg (83%)
Sodium 559mg (23%)
Zinc 11mg (71%)
Copper 4mg (195%)
Manganese 5mg
Selenium 119µg
Vit. C 156mg (260%)
Vit. B1 2mg (107%)
Vit. B2 2mg (88%)
Vit. B3 14mg (70%)
Vit. B5 5mg (50%)
Vit. B6 2mg (80%)
Diet. fol. eq. 163µg (41%)
Vit. B12 11µg (180%)
Vit. A 7584IU (152%)
Vit. A1 1957µg
Vit. E 5mg (24%)
Vit. K 30µg
Vit. D 154IU (39%)
Exported from Shop'NCook Pro 3.4.3 (http://www.shopncook.com)


I just remembered I did also have some token salad with dinner but not enough to be worth the effort of entering into the nutritional analysis. I'm low again in calories again which surprises me as I thought I'd be hungrier both to catch up on yesterday and because I spent around an hour digging a new bed in the garden. I also deliberately put olive oil in the pork dish to help with vitamin E but I guess because it was such a small quantity it didn't make a significant difference. I must make that mayonnaise soon - yesterday evening I used the food processor to grate a mountain of cheese I bought cheap because it was going out of date (I keep grated cheese in the freezer) and I don't think it's made it through the dishwasher yet.

Tuesday 20 July 2010

30 Day Food Diary Challenge - Day Eight

Edit: I eventually remembered I'd had a packet of crisps my husband gave me in the evening so I've added it in and now the nutritional information looks a bit more normal.

We were meant to have spicy pork n veg pasta for dinner but I forgot to switch the slow cooker on at the wall so my husband kindly rustled up an omelette for us instead. It was only when I was writing this up that I remembered that Little Girl and I had already had almost the same thing at lunch time. Doh!

Breakfast
  • Apple and Sultana Porridge
  • Orange juice
  • Kombucha
  • Tea
Lunch
  • Egg on Sourdough Toast
  • 30g Chocolate
  • Orange juice
Dinner
  • Cheese omlette
  • Sourdough Bread
  • Banana loaf
  • Orange juice
  • Kombucha
  • Tea
Evening snack
  • Packet of crisps (potato chips)
Nutritional Analysis
Nutritional facts per serving (daily value):
Calories 1540kcal
Protein 51g (103%)
Total Fat 81g (124%)
Sat. 41g (204%)
Chol. 639mg (213%)
Carb. 166g (55%)
Fiber 18g (72%)
Sugars 67g
Calcium 649mg (65%)
Iron 9mg (48%)
Magnesium 272mg (68%)
Phosphorus 1158mg (116%)
Potassium 1902mg (54%)
Sodium 1246mg (52%)
Zinc 8mg (53%)
Copper 1mg (50%)
Manganese 5mg
Selenium 115µg
Vit. C 12mg (20%)
Vit. B1 1mg (60%)
Vit. B2 2mg (88%)
Vit. B3 7mg (33%)
Vit. B5 6mg (55%)
Vit. B6 1mg (55%)
Diet. fol. eq. 161µg (40%)
Vit. B12 3µg (48%)
Vit. A 1985IU (40%)
Vit. A1 527µg
Vit. E 5mg (26%)
Vit. K 16µg
Vit. D 138IU (34%)
Exported from Shop'NCook Pro 3.4.3 (http://www.shopncook.com)

I've been lower than I expected on calorie count all the way through this but I'm convinced I must have forgotten something for it to be that low. I've racked my brains though and can't think of anything. I'm thinking maybe I need to do more exercise as it makes it hard to get in all the right nutrition with such a low calorie consumption.

I'd be really interested to read the posts of anyone else who wants to join in this challenge so please leave a comment if you decide to do it - it doesn't matter when you start.

Monday 19 July 2010

30 Day Food Diary Challenge - Day Seven

Breakfast
  • Apple and Sultana Porridge
  • Orange Juice
  • Tea
  • Kombucha
Lunch
Dinner
  • Lamb Hotpot
  • Banana loaf
  • Orange juice
  • Kombucha
  • Tea
Nutritional Analysis
Nutritional facts per serving (daily value):
Calories 1739kcal
Protein 52g (103%)
Total Fat 91g (140%)
Sat. 39g (194%)
Chol. 303mg (101%)
Carb. 195g (65%)
Fiber 22g (86%)
Sugars 84g
Calcium 602mg (60%)
Iron 10mg (58%)
Magnesium 384mg (96%)
Phosphorus 1238mg (124%)
Potassium 2709mg (77%)
Sodium 744mg (31%)
Zinc 9mg (60%)
Copper 2mg (95%)
Manganese 5mg
Selenium 80µg
Vit. C 129mg (214%)
Vit. B1 1mg (93%)
Vit. B2 2mg (94%)
Vit. B3 10mg (48%)
Vit. B5 4mg (43%)
Vit. B6 1mg (60%)
Diet. fol. eq. 223µg (56%)
Vit. B12 3µg (45%)
Vit. A 6656IU (133%)
Vit. A1 275µg
Vit. E 4mg (21%)
Vit. K 48µg
Vit. D 172IU (43%)
Exported from Shop'NCook Pro 3.4.3 (http://www.shopncook.com)

Through a very convoluted spreadsheet, I'm now able to produce a seven day average as a percentage of the UK RDAs (which come from the EU). The UK RDAs are slightly lower and looking at them averaged over a week I'm not doing as badly as I first thought:

Calcium

92

Iron

78

Mg

97

Ph

189

K

162

Na

62

Zn

99

Cu

229

Mn

243

Se

163

Vit C

188

Vit B1

130

Vit B2

109

Vit B3

87

Vit B5

84

Vit B6

108

Fol eq

137

Vit B12

254

Vit A

412

Vit A1

144

Vit E

41

Vit K

90

Vit D

56


The only things lower than 80% are iron, sodium (i.e. salt), vitamin E and vitamin D. I'm not too worried about being low on salt and as I've said before I'm sure I get plenty vitamin D through sunlight. The iron was mainly brought down by the day at my Auntie's so it's vitamin E which is the key thing I've been low on. I am planning on making some mayonnaise though so I can have tuna/egg mayonnaise sandwiches so that should help with the vitamin E consumption and since it is a fat soluble vitamin (and therefore stored in the body) it doesn't matter too much if my intake varies.

Sunday 18 July 2010

30 Day Food Diary Challenge - Day Six

Breakfast
  • Sourdough soaked pancakes. Normally these would be buttermilk soaked but we were out of buttermilk (and plain yoghurt which would be my alternative) so I soaked the mixture overnight with regular milk and a tablespoon of sourdough starter.
  • Orange juice
  • Tea
Lunch
  • Bangers n mash with red onion gravy and peas and carrots. (I rather over catered in terms of peas and carrots on Friday when we had a friend round so we've been using them up ever since.)
  • Strawberry with cream
  • 30g dark chocolate
  • Orange juice
  • Tea
Dinner
  • Pate on toast
  • Orange juice
  • Kombucha
  • Tea
Nutritional Analysis
Nutritional facts per serving (daily value):
Calories 1674kcal
Protein 57g (115%)
Total Fat 101g (155%)
Sat. 49g (246%)
Chol. 369mg (123%)
Carb. 144g (48%)
Fiber 17g (67%)
Sugars 40g
Calcium 484mg (48%)
Iron 8mg (47%)
Magnesium 259mg (65%)
Phosphorus 1031mg (103%)
Potassium 2740mg (78%)
Sodium 1944mg (81%)
Zinc 10mg (67%)
Copper 3mg (145%)
Manganese 3mg
Selenium 61µg
Vit. C 147mg (246%)
Vit. B1 1mg (87%)
Vit. B2 2mg (94%)
Vit. B3 18mg (90%)
Vit. B5 5mg (48%)
Vit. B6 2mg (80%)
Diet. fol. eq. 196µg (49%)
Vit. B12 12µg (192%)
Vit. A 12830IU (257%)
Vit. A1 2248µg
Vit. E 3mg (14%)
Vit. K 24µg
Vit. D 146IU (37%)
Exported from Shop'NCook Pro 3.4.3 (http://www.shopncook.com)

A fairly low iron figure again despite one of my meals being pate on toast. This is partly down to laziness and not having made some more fruit/nut/chocolate mix but this has now been done so my iron consumption should improve. (Although since I'm on iron capsules at the moment, the iron I consume through food is probably a moot point really.) I do find it suprising though how hard it is to keep iron consumption high - if I wasn't anaemic I would think the figures were set too high.

Tomorrow (which is actually today because I'm writing this on Monday) will be day seven so I will be able to do averages for the first week.

Saturday 17 July 2010

30 Day Food Diary Challenge - Day Five

Breakfast
  • Egg on toast
  • Orange juice
  • Tea
Lunch
Dinner
  • Pork chop
  • Buttered boiled potatoes
  • Peas and carrots
  • Orange juice
  • Kombucha
  • Tea
Nutritional Analysis
Nutritional facts per serving (daily value):
Calories 1663kcal
Protein 71g (141%)
Total Fat 75g (115%)
Sat. 35g (174%)
Chol. 344mg (115%)
Carb. 195g (65%)
Fiber 27g (106%)
Sugars 61g
Calcium 562mg (56%)
Iron 12mg (67%)
Magnesium 391mg (98%)
Phosphorus 1412mg (141%)
Potassium 3308mg (95%)
Sodium 1544mg (64%)
Zinc 10mg (67%)
Copper 2mg (105%)
Manganese 5mg
Selenium 111µg
Vit. C 153mg (255%)
Vit. B1 2mg (127%)
Vit. B2 1mg (82%)
Vit. B3 19mg (97%)
Vit. B5 5mg (50%)
Vit. B6 2mg (100%)
Diet. fol. eq. 257µg (64%)
Vit. B12 2µg (37%)
Vit. A 12236IU (245%)
Vit. A1 440µg
Vit. E 4mg (20%)
Vit. K 56µg
Vit. D 85IU (21%)
Exported from Shop'NCook Pro 3.4.3 (http://www.shopncook.com)

On Saturday I actually ended up eating a lot of things similar to Friday so there's not a great deal of difference. One thing I've noticed which has surprised me is that (relative to the recommended amounts) apparently my diet is high in protein and low in carbohydrate. I wouldn't particularly say I have a high meat diet (although obviously there is meat in it) but I guess there must be more protein in other things than I appreciated.

Friday 16 July 2010

30 Day Food Diary Challenge - Day Four

Breakfast
  • Baked Porridge
  • Orange juice
  • Kombucha
  • Tea
Lunch
Dinner
  • Pork
  • Peas and carrots
  • Mashed potato
  • Peach yoghurt
  • Buttered fruit loaf
  • Orange juice
  • Tea
Nutritional analysis
Nutritional facts per serving (daily value):
Calories 1874kcal
Protein 74g (149%)
Total Fat 64g (99%)
Sat. 34g (171%)
Chol. 220mg (73%)
Carb. 268g (89%)
Fiber 32g (126%)
Sugars 97g
Calcium 853mg (85%)
Iron 11mg (61%)
Magnesium 415mg (104%)
Phosphorus 1647mg (165%)
Potassium 3916mg (112%)
Sodium 1872mg (78%)
Zinc 11mg (72%)
Copper 2mg (75%)
Manganese 7mg
Selenium 129µg
Vit. C 159mg (265%)
Vit. B1 2mg (140%)
Vit. B2 2mg (100%)
Vit. B3 22mg (108%)
Vit. B5 6mg (57%)
Vit. B6 2mg (100%)
Diet. fol. eq. 270µg (68%)
Vit. B12 2µg (42%)
Vit. A 11619IU (232%)
Vit. A1 370µg
Vit. E 3mg (16%)
Vit. K 39µg
Vit. D 67IU (17%)
Exported from Shop'NCook Pro 3.4.3 (http://www.shopncook.com)


Friday was a low day iron-wise but overall I think I'm doing fairly well in terms of iron. I think vitamin B5 has been low quite a few times and vitamin E is low again. Having looked at my list of foods high in vitamin E there are plenty which I eat (such as cashews, olive oil, mayonnaise, dried apricots, tomato puree, chickpeas and spinach) so hopefully I will find that on average I do have enough. I'm thinking of calculating weekly averages of the %RDA figures as I think that may be more useful than just looking at the daily figures.

Thursday 15 July 2010

30 Day Food Diary Challenge - Day Three

Today I discovered a slight glitch with the nutritional software. It seems that when I use single serving sizes to create my "menu" in the software, those nutrients which are displayed only to one significant figure (namely vitamins B1 and B6) end up lower than they should be. In each single serving recipe today they showed up as 0mg but each had a %RDA of anything from 5 to 20% which should have added up to over 70% for each. Presumably when transferring to the menu, the figure in mg is rounded down and then used to calculate the %RDA as they both came out as zero. I managed to get round this by scaling each recipe by ten before adding to the "menu" and then telling the menu that it was for ten people so that it came out with the figures for one. I've now done the same for yesterday's figures (which improved some figures somewhat) but haven't done so for day one.

On to today's food:

Breakfast
  • Baked porridge
  • Orange Juice
  • Tea
Lunch
  • Pate on sourdough toast
  • Orange Juice
  • Banana Muffin
Afternoon/evening snack
  • Fruit/Nut/Chocolate Mix
  • Cup of tea
Dinner

Nutritional Analysis
Nutritional facts per serving (daily value):
Calories 1877kcal
Protein 60g (121%)
Total Fat 88g (136%)
Sat. 40g (199%)
Chol. 252mg (84%)
Carb. 227g (76%)
Fiber 19g (74%)
Sugars 84g
Calcium 826mg (83%)
Iron 12mg (69%)
Magnesium 389mg (97%)
Phosphorus 1294mg (129%)
Potassium 2705mg (77%)
Sodium 1865mg (78%)
Zinc 11mg (76%)
Copper 4mg (190%)
Manganese 4mg
Selenium 110µg
Vit. C 106mg (178%)
Vit. B1 1mg (87%)
Vit. B2 2mg (100%)
Vit. B3 10mg (50%)
Vit. B5 5mg (52%)
Vit. B6 1mg (70%)
Diet. fol. eq. 175µg (44%)
Vit. B12 11µg (190%)
Vit. A 8100IU (162%)
Vit. A1 2105µg
Vit. E 4mg (21%)
Vit. K 33µg
Vit. D 71IU (18%)
Exported from Shop'NCook Pro 3.4.3 (http://www.shopncook.com)

Although my fibre figure looks low, it is probably higher as the software doesn't distinguish between wholemeal and white pasta and I imagine the figures it uses are based on white.

I've now looked up the Tolerable Upper Limit Intake per day for Vitamin A and found it is 3000mg so I am within the limits for this. I believe there is some controversy as to what level of vitamin A is too much so intend to do a bit more reading on this subject.

Other than a list of vitamin E rich foods, I don't seem to have any information on vitamin E so that is definitely something I need to look into.

I'm also creating a recipe blog so that I can give the recipes I have used without filling up this blog with recipes.

Wednesday 14 July 2010

30 Day Food Diary Challenge - Day Two

(Yesterday's post has now been updated.)

Today we were visiting my Auntie for most of the day so I only had breakfast and dinner at home. I had:

Breakfast
  • Baked porridge (oatmeal)
  • Orange juice
  • Tea
Mid morning snack
  • Scone with homemade strawberry jam, cream and a strawberry on it.
Lunch
  • Quiche
  • Coleslaw
  • Potato salad
  • Grated carrot and cheese
  • Tinned peas and sweetcorn
  • Pickled beetroot
  • Tomato
  • Yoghurt with peach, banana and strawberries.
  • Orange juice
  • Tea
Dinner
  • Orange juice
  • Egg on toast
  • Tea

It probably seems like a small dinner but the mid morning snack and lunch added up to almost 1000 calories and that is excluding the quiche and scone because the software doesn't have nutritional information for them.

Nutritional Analysis
Nutritional facts per serving (daily value):
Calories 1688kcal
Protein 50g (101%)
Total Fat 98g (151%)
Sat. 37g (183%)
Chol. 416mg (139%)
Carb. 162g (54%)
Fiber 17g (68%)
Sugars 58g
Calcium 1033mg (103%)
Iron 7mg (38%)
Magnesium 255mg (64%)
Phosphorus 1222mg (122%)
Potassium 2987mg (85%)
Sodium 1593mg (66%)
Zinc 7mg (49%)
Copper 1mg (40%)
Manganese 3mg
Selenium 59µg
Vit. C 183mg (305%)
Vit. B1 1mg (67%)
Vit. B2 2mg (100%)
Vit. B3 6mg (31%)
Vit. B5 5mg (52%)
Vit. B6 1mg (70%)
Diet. fol. eq. 247µg (62%)
Vit. B12 3µg (52%)
Vit. A 9008IU (180%)
Vit. A1 523µg
Vit. E 13mg (64%)
Vit. K 50µg
Vit. D 86IU (21%)
Exported from Shop'NCook Pro 3.4.3 (http://www.shopncook.com)

Interestingly today (when to my mind I ate a lot of fruit and veg) the fat consumed is a lot higher than yesterday. I am also surprised to see that I was actually low on most vitamins and on fibre although I'm glad my vitamin E intake was better today. The low iron content doesn't surprise me since I know that I have to make a deliberate effort to choose high iron foods in my own cooking.

It's very interesting to note that lots of fruit and veg doesn't automatically mean lots of vitamins.

If you decide to join me on the Food Diary Challenge, please leave a comment.

Tuesday 13 July 2010

30 day Food Diary Challenge - Day one

I have been spending quite a lot of time looking at nutrition recently and I thought it would be interesting to record and analyse what I eat each day to see how well I am actually doing rather than just guessing that I'm probably okay. I'll post what I've eaten (and/or am planning to eat) each day along with a nutritional analysis produced by some software I have a free trial of. If I am posting on a subsequent day, I will post-date my post to the day it refers to. I know that the nutritional analysis won't be exact as sometimes it doesn't have an exact match for an ingredient (e.g. when I use homemade chicken stock, it uses figures from canned chicken stock which I imagine doesn't have quite the same nutritional value).

So far today I have had:

Breakfast
  • Apple and sultana porridge (oatmeal to Americans).
  • Glass of orange juice.
  • Cup of tea.
Lunch
  • Pate on homemade wholemeal sourdough bread.
  • Glass of orange juice.
  • Homemade low sugar marmalade on homemade wholemeal sourdough fruit loaf. (My that's a tongue twister isn't it!)
  • 30g dark chocolate. (I read about a study where 100% pregnant women who ate 30g chocolate did not become anaemic and need iron supplementation whereas 70% of those who didn't have the chocolate needed supplementation. To my knowledge I'm not pregnant but I am anaemic so I figure it's a good idea but I have dark chocolate because it is more tolerable than milk chocolate and contains less sugar.)
I am planning to have:
Dinner
  • Bean and Spinach Curry (served with mashed potato because we had a mountain of sprouting potatoes so I made a mountain of mash yesterday).
  • Homemade peach yoghurt.
  • Glass of orange juice.

Evening
  • 2-3 cups of tea
  • Some kind of snack as yet undetermined (probably cashews, banana loaf or more fruit loaf) but given the current low calorie count I imagine I'll need something - I'll update tomorrow.
Edit: I had everything I had planned except that I wasn't actually hungry enough to have a snack and I also had 1/3 strawberry at dinner. (It was the first strawberry from the garden and there are three of us.) I've updated the nutritional analysis below and also removed the caffeine from the analysis because I drink decaffeinated tea so it is incorrect. I also added in a retinol figure (vitamin A1) so that I can check it isn't too high.

Nutritional Analysis
Nutritional facts (daily value):
Calories 1673kcal
Protein 59g (118%)
Total Fat 48g (74%)
Sat. 27g (135%)
Chol. 195mg (65%)
Carb. 267g (89%)
Fiber 36g (144%)
Sugars 90g
Calcium 791mg (79%)
Iron 16mg (89%)
Magnesium 449mg (112%)
Phosphorus 1484mg (148%)
Potassium 4352mg (124%)
Sodium 821mg (34%)
Zinc 13mg (87%)
Copper 5mg (250%)
Manganese 7mg
Selenium 81µg
Vit. C 176mg (293%)
Vit. B1 1mg (67%)
Vit. B2 2mg (118%)
Vit. B3 14mg (70%)
Vit. B5 6mg (60%)
Vit. B6 1mg (50%)
Diet. fol. eq. 564µg (141%)
Vit. B12 20µg (333%)
Vit. A 20342IU (407%)
Vit. A1 3834µg
Vit. E 3mg (15%)
Vit. K 221µg
Vit. D 155IU (39%)
Exported from Shop'NCook Pro 3.4.3 (http://www.shopncook.com)

Things which jump out initially (aside from the low calorie count) are the low vitamin E and D count and the high vitamin A count.

I've estimated how many servings I'll get out of the curry so updating that after it is served may affect the calorie count (and of course other figures). I should add that I am aiming to maintain my weight as I am not currently underweight which is why I am concerned about low calorie count.

I'm not too concerned about the vitamin A as I think it's mainly the stuff from the pate which is retinol with the remainder being beta-carotene. The body only converts beta-carotene into retinol if it is required and it is retinol rather than beta-carotene which can cause problems in large quantities. I also don't eat pate every day so this may be an anomaly.

The vitamin D isn't a concern either as I know that the body can produce this in the presence of sunlight and since I have a slight tan I figure I must spend enough time outdoors for that.

Vitamin E I don't know so much about so I'll have to check what information I have in my nutrition file (which is mainly filled with things I've printed from the FSA, Danish food databank and the USDA) and keep an eye on how it varies. I believe it is a fat soluble vitamin which means that unlike vitamin C and the B vitamins it is stored in the body so it is not so important to have the "right" amount every day.

If you want to join in, you can get a 45 day free trial of Shop n Cook by visiting the url given with the nutritional analysis. It is very easy to use and I can get a full nutritional breakdown with far less work than it used to take me just to calculate iron content.

For my spammers

In case you hadn't noticed, comments are now moderated because of your spam. If you wish you may continue to post spam comments but they will never be published so you are wasting your time.

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