By doing this food diary I am learning new meanings for the label “convenience food”. Generally means something ready to go, which you don’t have to make yourself. However, in my case, these have the added joy of having all the nutritional information per serving right there on the back of the packet. Because when you cook at home, you have to work it out yourself. Normally this isn’t so hard, as I have a good set of measuring cups and a kitchen scale (which is why most of my portions are given in grams), so I simply measure the number of grams or millilitres of a particular food, then use the given nutritional information per 100g on the back of the package, or go to a calorie counting website like www.calorieking.com or www.nutritiondata.com to find that information.
The problem is when I make a large complicated dish like the Turkey Cottage Pie last night. The basic idea is the same; weigh or measure each ingredient before it goes in, look up the nutritional value for each, then add up the calories, protein, carbohydrates and fat for the total dish. The tricky bit is I then have to find the total weight of the finished dish, either by weighing each portion or the whole thing. Once I have the total, I then weigh my portion and divide that weight by the total to get the proportion of the total calories etc. in my portion. In other words, far more work! And even after all that, odds are good that my totals are only rough estimates anyways as cooking different ingredients together can change their nutritional values (are the just firm carrots in the pie raw, boiled or baked?).
I don’t think I will be switching to more frozen dinners anytime soon, but I admit there are days it’s tempting!
The Score:
Calories: | Protein: | Carbs: | Fat: | Alcohol: | Fibre: |
1883.90 | 109.55g | 234.04g | 44.71g | 15.5g | 23.21g |
23% | 50% | 21% | 6% | ||
Calories burned through exercise: | 367 |
What I ate:
Time | Item | Amount |
07:15 | Vitamins - Centrum Advance A to Zinc, 400iu of Vitamin E, 1000iu Vitamin D3 and 500mg Glucosamine sulphate | 1 each |
Cold water | 200mL | |
Mattesson’s Turkey rashers | 3 rashers | |
Bob's Red Mill Pure Oats | 40g | |
and raisins | 20g | |
Sainsbury's orange, mango and passionfruit juice | 200mL | |
09:00 | Black tea | 500mL |
10:30 | Brazil nuts | 8g |
Cashews | 15g | |
Seedless Red Grapes | 100g | |
Raspberry and Echinacea tea | 250mL | |
13:30 | Sainsbury's Be Good to Yourself Pork medallion | 69g cooked |
Roasted potatoes | 86g | |
Roasted Beets | 92g | |
all brushed with olive oil (and herbs) | 10mL | |
Colman's Bramley apple sauce | 1 tbsp | |
Spinach | 25g | |
Tomato | 93g | |
The English Provender Balsamic Italian Dressing | 15g | |
15:30 | Workout - resistance training | |
Citrus Nuun electrolyte tablet in water | 500mL | |
16:30 | Total Greek yoghurt | 125g |
Sainsbury's frozen mixed blueberries and strawberries | 100g | |
Sponser chocolate Recovery Shake | 20g (1 scoop) | |
mixed with skim milk | 150mL | |
19:45 | Red Wine | 150mL |
20:15 | Homemade Turkey Cottage Pie | 320g |
21:15 | Sainsbury’s Freefrom iced rich fruit cake slice | 1 slice |
21:45 | 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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