Menu for January 1, 2007
| Food | Qty. | Unit | Calories |
| Dal, urad, dry | 0.5 | 1/2 Cup | 190 |
| Egg, whole, raw, fresh | 2 | extra large | 170.5 |
| Broccoli, frozen, spears, unprepared | 255 | g | 74 |
| Nuts, pistachio nuts, dry roasted, with salt added | 1 | oz (49 kernels) | 161 |
| Yogurt, plain, skim milk, Trader Joe's | 1 | cup (8 fl oz) | 110 |
| Blueberries, frozen, unsweetened | 1 | cup, unthawed | 79 |
| Seeds, flaxseed | 2 | tbsp, ground | 74.8 |
| Spinach, frozen, chopped or leaf, unprepared | 127.5 | g | 39.5 |
| Peppers, sweet, green, frozen, chopped, unprepared | 50 | g | 10 |
| Butter, salted | 1 | tbsp | 101.8 |
| Yogurt, plain, skim milk, Trader Joe's | 0.25 | cup (8 fl oz) | 27.5 |
| Spices, curry powder | 1 | tbsp | 20.5 |
| Spices, onion powder | 0.25 | tsp | 2.1 |
| Spices, garlic powder | 0.5 | tsp | 4.6 |
| Soup, stock, beef, home-prepared | 0.5 | cup | 15.6 |
| Cheese, cottage, nonfat, Cabot Vermont | 1 | 4 oz | 70 |
Nutrition Summary for January 1, 2007
Target: 1500 calories| General (82%) | |||
| Energy | 1151.0 | kcal | 77% |
| Protein | 84.8 | g | 76% |
| Fat | 46.6 | g | 93% |
| Carbs | 118.9 | g | 63% |
| Fiber | 46.3 | g | 116% |
| Vitamins (86%) | |||
| Vitamin A | 19485.0 | IU | 649% |
| Folate | 554.5 | mcg | 139% |
| B1 (Thiamine) | 1.2 | mg | 97% |
| B2 (Riboflavin) | 2.1 | mg | 164% |
| B3 (Niacin) | 6.0 | mg | 37% |
| B5 (Pantothenic Acid) | 4.9 | mg | 98% |
| B6 (Pyridoxine) | 1.8 | mg | 135% |
| B12 (Cyanocobalamin) | 3.4 | mcg | 141% |
| Vitamin C | 242.9 | mg | 270% |
| Vitamin D | 48.6 | IU | 24% |
| Vitamin E | 11.3 | mg | 76% |
| Vitamin K | 777.5 | mcg | 648% |
| Minerals (90%) | |||
| Calcium | 1143.9 | mg | 114% |
| Copper | 1.2 | mg | 133% |
| Iron | 15.7 | mg | 196% |
| Magnesium | 332.9 | mg | 79% |
| Manganese | 2.9 | mg | 126% |
| Phosphorus | 1242.5 | mg | 178% |
| Potassium | 2930.3 | mg | 62% |
| Selenium | 70.6 | mcg | 128% |
| Sodium | 1364.0 | mg | 91% |
| Zinc | 7.6 | mg | 69% |
| Lipids (78%) | |||
| Saturated | 13.8 | g | 69% |
| Omega-3 | 4.2 | g | 261% |
| Omega-6 | 7.4 | g | 44% |
| Cholesterol | 526.2 | g | 175% |
1 comment:
Hey Chris!
thanks for posting the info!
You can cut back on your saturated fat while increasing your Vitamin E by substituting some almonds instead of butter. I'd avoid stuff with a lot of saturated fat wherever you can. And unless you hate eggwhites, kill the whole egg and eat eggwhites instead.
Also, flax seed is toxic. Have you tried flax oil? All the Omega 3's, none of the cyanide. :)
I'm quite alarmed at the very low number of calories you're eating. How are you feeling? Many of us went too low in the beginning, and we learn the hard way when our weight drops like a hot potato. That's not healthy... be careful!
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