I realize that I do consume more calories at lunch time than I do for the rest of the day. I realize that also, over 1000 calories per meal is a lot. If only I could have "spread out" the calories that I have eaten. Other than that, I am okay with it since I have consumed less than the 1800 calorie limit. I consumed the most calories during the afternoon. If not, nearly all of the calories I have consumed today were consumed between 12:30 PM- 3:00 PM. Sure, the food was great, but I also realize that I did not consumed foods in moderation at times. However, I did do a good job in measuring my foods, but I do have a bit of a problem eating smaller portions. I could do a better job in that. However, when I do measure out my foods, I realized that 1/2 of rice and a cup of beans are actually quite a lot. One serving of a plate of food actually fills me up. That is the lesson that I have learned today. Here is my advice to me: make smaller changes.
THURSDAY, OCTOBER 22, 2015
|
BREAKFAST
|
| Calories | Fat | Carbohydrates | Protein | Potassium, K | Calcium, Ca | Sodium, Na | Magnesium, Mg | Folate, total | Cholesterol | Vitamin B-12 | Fatty acids, total saturated | Vitamin D | Water | Iron, Fe |
Boost Glucose Control Vanilla, 12 oz | 285 | 11 | 24 | 24 | 98 | 53 | 270 | 15 | 75 | 15 | 0 | 2 | 38 | 0 | 38 |
| 285 | 11 | 24 | 24 | 98 | 53 | 270 | 15 | 75 | 15 | 0 | 2 | 38 | 0 | 38 |
LUNCH
|
| Calories | Fat | Carbohydrates | Protein | Potassium, K | Calcium, Ca | Sodium, Na | Magnesium, Mg | Folate, total | Cholesterol | Vitamin B-12 | Fatty acids, total saturated | Vitamin D | Water | Iron, Fe |
Beans, red kidney, 1 cup | 218 | 1 | 40 | 13 | 658 | 6 | 873 | 18 | 33 | 0 | 0 | 0 | 0 | 198 | 18 |
Jasmine rice (thai jasmine rice) 1/4 cup uncooked = 1 serving, 0.5 cup | 320 | 0 | 72 | 6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Chicken Breast, with skin, fried, 0.5 breast, bone removed | 218 | 9 | 2 | 31 | 254 | 2 | 74 | 7 | 1 | 87 | 6 | 2 | 0 | 55 | 6 |
biscuit - homemade, 3 serving | 372 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 1,127 | 10 | 114 | 51 | 912 | 8 | 947 | 25 | 34 | 87 | 6 | 3 | 0 | 253 | 24 |
DINNER
|
| Calories | Fat | Carbohydrates | Protein | Potassium, K | Calcium, Ca | Sodium, Na | Magnesium, Mg | Folate, total | Cholesterol | Vitamin B-12 | Fatty acids, total saturated | Vitamin D | Water | Iron, Fe |
None |
SNACK
|
| Calories | Fat | Carbohydrates | Protein | Potassium, K | Calcium, Ca | Sodium, Na | Magnesium, Mg | Folate, total | Cholesterol | Vitamin B-12 | Fatty acids, total saturated | Vitamin D | Water | Iron, Fe |
"Great Value" Yogurt, Strawberry Banana (8 oz), 1 serving | 210 | 3 | 40 | 7 | 330 | 20 | 115 | 0 | 0 | 10 | 15 | 2 | 25 | 0 | 0 |
| 210 | 3 | 40 | 7 | 330 | 20 | 115 | 0 | 0 | 10 | 15 | 2 | 25 | 0 | 0 |
SNACK 3
|
| Calories | Fat | Carbohydrates | Protein | Potassium, K | Calcium, Ca | Sodium, Na | Magnesium, Mg | Folate, total | Cholesterol | Vitamin B-12 | Fatty acids, total saturated | Vitamin D | Water | Iron, Fe |
None |
SNACK 4
|
| Calories | Fat | Carbohydrates | Protein | Potassium, K | Calcium, Ca | Sodium, Na | Magnesium, Mg | Folate, total | Cholesterol | Vitamin B-12 | Fatty acids, total saturated | Vitamin D | Water | Iron, Fe |
None |
SNACK 5
|
| Calories | Fat | Carbohydrates | Protein | Potassium, K | Calcium, Ca | Sodium, Na | Magnesium, Mg | Folate, total | Cholesterol | Vitamin B-12 | Fatty acids, total saturated | Vitamin D | Water | Iron, Fe |
None |
SNACK 2
|
| Calories | Fat | Carbohydrates | Protein | Potassium, K | Calcium, Ca | Sodium, Na | Magnesium, Mg | Folate, total | Cholesterol | Vitamin B-12 | Fatty acids, total saturated | Vitamin D | Water | Iron, Fe |
None |
| 1,622 | 23 | 178 | 82 | 1,339 | 80 | 1,332 | 40 | 109 | 112 | 21 | 6 | 63 | 253 | 62 |
| 2152 - 2452 | 72 - 82 | 269 - 307 | 108 - 123 | 4500 - 6000 | 120 - 200 | 0 - 2300 | 105 - 175 | 100 - 250 | 0 - 300 | 100 - 200 | 0 - 25 | 100 - 150 | 0 - 800 | 100 - 150 |
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