So, yesterday was my Day 4 of my Healthy Eating Lifestyle Change. It is getting easier to eat smaller portions although I did find I needed a nap today but that is mainly down to my Multiple Sclerosis. I just get fatigued sometimes but I am pressing on.
Breakfast – Cheese and Tomatoes on Toast plus a cup of Tea
1 1/2 Cheese Leerdeemer Slices, 2 Slices Small Seeded Bread and 80g Plum Tomatoes.
Breakfast Nutrition: 317 calories; 14.7g Fat; 7.2g Saturated Fat; 25g Carbohydrates; 5.9g Sugars; 1.4g Fibre; 17.8g Protein and 1.21g Salt.
Morning Snack – 1 Clementine and Mint White Chocolate
1 Clementine and 25g Hotel Chocolat White Mint Chocolate Slab
Morning Snack Nutrition: 189 calories; 10.4g Fat; 6.6g Saturated Fat; 21.1g Carbohydrates; 18.5g Sugars; 1.4g Fibre; 2.1g Protein and 0.13g Salt.
This Chocolate is divine! Worth taking the time to enjoy the sweeter stuff. You do really starting enjoying the cleaner flavour of things even after a few days!
Lunch – Pork Roast Dinner
100g Pork with a Tiny Piece of Crackling, 50g Aunt Bessie’s Roast Potatoes, 1 Steamfresh Vegetable Pack and 10g gravy granules made into gravy. Also had a cup of tea.
Lunch Nutrition: 368 calories; 12.1g Fat; 5.7g Saturated Fat; 33.9g Carbohydrates; 9.4g Sugars; 5.4g Fibre; 32.8g Protein and 1.37g Salt.
Afternoon Snack – Home-made Berry Ice-cream
100g Mixed Berries, 2 Tsp of Dandelion Honey, a Squeeze of Lemon Juice and 75g Creme Fraiche
Afternoon Snack Nutrition: 273 calories; 11.4 Fat; 7.8g Saturated Fat; 37.4g Carbohydrates; 26.7g Sugars; 3.2g Fibre; 3.1g Protein and 0.16g Salt.
This was my own experiment to see if I could make a more healthy ice-cream – yes, it had lots of sugar in but this is mainly natural sugars from the berries. But will try again tomorrow with just 1 tsp of honey to see if it is sweet enough still.
Evening Meal – Potatoes with Coleslaw and Salad Leaves
50g Leftover Roast Potatoes, 50g Coleslaw and 50g Mixed Salad Leaves
Evening Meal: 173 calories; 8.9g Fat; 2.5g Saturated Fat; 17.1g Carbohydrates; 5g Sugars; 2.3g Fibre; 3.2g Protein and 0.44g Salt.
Evening Snack – Hot Chocolate
240ml Full Fat Milk with a 20g Flake made in a Velvetiser
Evening Snack Nutrition: 258 calories; 14.1g Fat; 8.8g Saturated Fat; 23.3g Carbohydrates; 23.3g Sugars; 0.5g Fibre; 9.2g Protein and 0.54g Salt.
Totals
Day’s Nutrition Total: 1578 calories; 71.6 Fat; 38.6g Saturated Fat; 157.8g Carbohydrates; 113.3g Sugars; 18.2g Fibre; 68.2g Protein and 3.85g Salt.
Day 4’s Nutritional Breakdown
Suggested 1750 calories daily – Had 1578 – Happy as not too low and not too high
Suggested 38.8 – 68 grams fat daily – Had 71.6g (over 10.9g or 5.2%) Just a little over.
Suggested 19 grams saturated fat daily – Had 38.6g (over 19.6g or 103%) I can’t master this one – perhaps less processed stuff as I go along!
Suggested 175 to 218.7 grams of carbohydrates daily – Had 157.8 (Under 17.2g or 10.2%)
Suggested 50g Sugars but this is added sugars I think?? So hard to get your head around as so much natural sugar in things like Berries etc. I think I may start calculating natural and added sugar from tomorrow. When I get some extra time, I will start calculating this more. Had 113.3g today which is high. Need to work on this maybe? Anyone know more than me on here, feel free to comment below!
Suggested on Body Weight is around 97.5 grams of protein a day – Had 68.2g (under 41%) – Again, so hard eating lots of protein in my opinion! May have to start having some eggs I think!
Suggested 25 grams a day fibre with a maximum of 70 grams. – Had 18.2 grams so need some more tomorrow!
Suggested 5 grams a day. Had 3.85 grams but was high past 2 days so happy with the lower amount today!
So, need to look at Sugars and up the Fibre tomorrow.
How did everyone else get on today? Feel free to comment below.
Hansi xx
Hansi's Healthkick 