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%) |
| Energy | 1584.8 | kcal | 106% |
| Protein | 81.4 | g | 72% |
| Fat | 46.1 | g | 92% |
| Carbs | 243.6 | g | 128% |
| Fiber | 42.4 | g | 106% |
| Vitamins (78%) |
| Vitamin A | 17256.2 | IU | 575% |
| Folate | 338.7 | 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 C | 169.1 | mg | 188% |
| Vitamin D | 0.0 | IU | 0% |
| Vitamin E | 3.2 | mg | 22% |
| Vitamin K | 128.2 | mcg | 107% |
| Minerals (93%) |
| Calcium | 1311.0 | mg | 131% |
| Copper | 1.9 | mg | 207% |
| Iron | 16.4 | mg | 205% |
| Magnesium | 462.9 | mg | 110% |
| Manganese | 5.3 | mg | 231% |
| Phosphorus | 1296.4 | mg | 185% |
| Potassium | 3800.4 | mg | 81% |
| Selenium | 41.4 | mcg | 75% |
| Sodium | 1848.0 | mg | 123% |
| Zinc | 8.6 | mg | 78% |
| Lipids (52%) |
| Saturated | 8.0 | g | 40% |
| Omega-3 | 3.9 | g | 247% |
| Omega-6 | 10.8 | g | 63% |
| Cholesterol | 14.9 | g | 5% |
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