Sunday, January 07, 2007

Menu and Crunch, 06-Jan-07

Close to my target calories for the day but short on some nutrients, notably Vitamin D--0%!! And I didn't set foot outside in the sun yesterday, so I produced none of my own. I need to keep some tins of sardines around for days like this. They offer lots of Omega-3, protein, and heaps of vitamin D--one of the few foods I've found that does so.

Also a bit low on protein, but I was out of eggs, and just wasn't in the mood for more salmon. Oh well.

I tried something different yesterday: I had my "breakfast smoothie" (which consists of 8oz fat-free yogurt, 1 cup blueberries, and 2T ground flax) in the evening, as a dessert. I dressed it up with 2T of Dutch-processed cocoa from the local chocolate factory, Blommers, and some vanilla and honey (usually Splenda), for a very satisfying "milkshake" for dessert. I usually don't appreciate this smoothie's creamy sweetness in the morning, when I have NO appetite and would be just as happy eating cardboard, so eating it at night seems a cunning innovation!

One more note: if you crave something almost unimaginably sweet yet nutritious (in moderation of course), I can't recommend dried figs highly enough. After a week of no donuts, cookies, candy, or really any sugar, the natural sweetness of dried figs is like candy...candy loaded with vitamins, minerals and fiber (but still high in calories, so use like candy, for a treat!). I find them much more satisfying than raisins or other dried fruit.

Menu for January 6, 2007

Rice, brown, long-grain, cooked 1 cup 216.4
Boca Burger, All American Flame Grilled 2 Patty 180
Soybeans, green, raw 70 g 102.9
Corn, sweet, yellow, frozen, kernels cut off cob, unprepared 70 g 61.6
Peppers, sweet, red, frozen, chopped, unprepared 10 g 2
Oil, sesame, salad or cooking 1 tsp 39.8
Breakfast Smoothie 1 full recipe 291
Honey 2 tbsp 127.7
Cocoa, dry powder, unsweetened, processed with alkali 2 tbsp 24
Nuts, pistachio nuts, dry roasted, with salt added 1 oz (49 kernels) 161
Figs, dried, uncooked 50 g 124.5
Onions, raw 50 g 21
Carrots, raw 1.33 medium 33.3
Beets, canned, regular pack, solids and liquids 141.67 g 42.5
Tomatoes, red, ripe, canned, with green chilies 136.67 g 20.5
Cabbage, red, raw 0.17 head, large (about 5-1/2" dia) 59.8
Oil, olive, salad or cooking 0.33 tablespoon 39.4
Spices, garlic powder 0.33 tbsp 9.2
Soup, chicken broth, low sodium, canned 0.67 cup 25.7
Soup, stock, beef, home-prepared 0.08 cup 2.5

Nutrition Summary for January 6, 2007

Target: 1500 Calories
General (93%)
Energy1584.8 kcal 106%
Protein81.4 g 72%
Fat46.1 g 92%
Carbs243.6 g 128%
Fiber42.4 g 106%
Vitamins (78%)
Vitamin A17256.2 IU 575%
Folate338.7 mcg 85%
B1 (Thiamine)1.5 mg 127%
B2 (Riboflavin)1.4 mg 105%
B3 (Niacin)13.2 mg 82%
B5 (Pantothenic Acid)4.2 mg 83%
B6 (Pyridoxine)2.1 mg 162%
B12 (Cyanocobalamin)1.7 mcg 69%
Vitamin C169.1 mg 188%
Vitamin D0.0 IU 0%
Vitamin E3.2 mg 22%
Vitamin K128.2 mcg 107%
Minerals (93%)
Calcium1311.0 mg 131%
Copper1.9 mg 207%
Iron16.4 mg 205%
Magnesium462.9 mg 110%
Manganese5.3 mg 231%
Phosphorus1296.4 mg 185%
Potassium3800.4 mg 81%
Selenium41.4 mcg 75%
Sodium1848.0 mg 123%
Zinc8.6 mg 78%
Lipids (52%)
Saturated8.0 g 40%
Omega-33.9 g 247%
Omega-610.8 g 63%
Cholesterol14.9 g 5%

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