I had an interesting discussion with my husband over dinner last night. He was preparing dinner using some of the leftovers from Saturday, including the gluten free stuffing and roast vegetables. As I said I was hungry, he decided to cook quite a lot of turkey and serve it with extra stuffing – because he felt we needed extra carbohydrates. He was surprised to learn that turkey breasts have no carbohydrates whatsoever, and that the stuffing had more fat than carbs. In fact, in this case the 300 calories from the stuffing were only 37% carbohydrates and almost 55% fat!
This got me to thinking about what I have leaned by doing this food diary. Oddly enough, the hardest part for me has been getting the right balance of nutrients and I’ve spent a lot of time trying to get enough protein in my diet. So I now know that animal products like fish, meat or poultry, are usually the best sources of protein and will have no carbohydrates whatsoever, as carbohydrates usually come from plants. I know that lean dairy products are good sources of protein too but usually come with at least double the carbohydrates. I’ve found that nuts are ridiculously high in fat so need to be used with caution as a protein source. I’ve learned that lentils and beans can be excellent sources of protein and fibre without the fat, but are very bland on their own. And that fat free, unsweetened soy milk tastes awful!
And I’ve learned that knowing all this is one thing, but applying it to the messy realities of daily life is another!
The Score:
Calories: | Protein: | Carbs: | Fat: | Alcohol: | Fibre: |
2293.77 | 128.65g | 259.35g | 75.92g | 8.6g | 33.12g |
22% | 45% | 30% | 3% | ||
Calories burned through exercise: | 257 | |
What I ate:
Time | Item | Amount |
07:45 | Vitamins - Centrum Advance A to Zinc, 400iu of Vitamin E, 1000iu Vitamin D3 and 500mg Glucosamine sulphate | 1 each |
Cold water | 200mL | |
Whole Scrambled egg with 2 egg whites | 3 eggs | |
Sainsbury's Freefrom oats | 50g | |
with Sultanas | 20g | |
Sainsbury's Orange, Mango and Passionfruit juice | 200mL | |
08:30 | Black Tea | 500mL |
10:15 | Raspberry and Echinacea tea | 250mL |
10:30 | Waitrose half fat Mature Farmhouse Cheddar | 40g |
Fresh blueberries | 100g | |
11:30 | Twinings Camomile, honey and vanilla tea | 250mL |
12:45 | New Covent Garden Mexican chipotle chicken soup | 300g |
Genius brown bread toast | 2 slices | |
with Flora Light | 4g | |
and Waitrose Lemon Curd on one slice | 15g | |
Alpro soya original | 200mL | |
13:15 | Essential Waitrose chocolate mousse | 100g |
14:15 | Resistance workout | |
Strawberry lemonade Nuun electrolyte tablet in water | 750mL | |
16:00 | Sponser Chocolate Recovery Shake | 30g |
in Skim milk | 225mL | |
20:30 | Quick cook Turkey Steak | 111g |
Mrs Crimble's Sage & Onion stuffing mix | 120g prepared | |
Parsnips | 12g | |
Carrots | 24g | |
Beets | 30g | |
all roasted and brushed with olive oil | 3mL | |
Steamed broccoli | 100g | |
Bisto Best Chicken Gravy | about 5g | |
Rose wine | 100mL | |
22:45 | Ellactiva Chocolate Calcium Chew | 1 chew |
500mg Glucosamine sulphate | 1 pill |
Plus 500 to 1500mL of cold water sipped from a water bottle throughout the day.
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