Food Blog Day 7

7 Days of Healthier Eating. Starting to pick a bit more energy up today.

Breakfast – Wholewheat Biscuits with Milk and Honey plus Red Grapes

2 Wholewheat Biscuits, 150ml Full Fat Milk, 1 tsp of Dandelion Honey and 100g Red Grapes

311 Calories; 6.3g Fat; 3.7g Saturated Fat; 5.4g Carbohydrates; 21g Natural Sugars and 7.7g Added Sugars; 4.5g Fibre; 9.7g Protein and 0.25g Salt

Morning Snack – Fruit Loaf with Butter

2 Pieces Fruit Loaf with 10g Slightly Salted Lurpax Butter

277 Calories; 14g Fat; 4.1g Saturated Fat; 37.4g Carbohydrates; 0g Natural Sugars and 14.6g Added Sugars; 2g Fibre; 6.1g Protein and 0.35g Salt

Lunch – Ham and Cheese Spread Salad Sandwich with Crisps

2 Slices Ham, 30g Light Philadelphia, 2 Pieces of Wholemeal Bread, 70g Plum Tomatoes and 35g Mixed Salad Leaves plus a Bag of Sour Cream and Chives Snack-a-jack Crisps

334 Calories; 4.7g Fat; 1g Saturated Fat; 50.1g Carbohydrates; 1.8g Natural Sugars and 5.4g Added Sugars; 6.6g Fibre; 20g Protein and 2.46g Salt

Afternoon Snack – Mint and White Chocolate Slab and Clementine

Hotel Chocolat 1/2 Minted White Chocolate Slab with 1 Clementine

189 Calories; 10.4g Fat; 6.6g Saturated Fat; 21.1g Carbohydrates; 7g Natural Sugars and 11.5g Added Sugars; 1.4g Fibre; 2.1g Protein and 0.13g Salt

Evening Meal – Paprika Couscous with Sardines in Tomato Sauce

No photo as it looked horrible but tasted okay and forgot to take a picture of the sardine can!

36g dry weight Couscous, 1/2 tsp of Paprika Salt and Pepper and 1 Tin of Sardines in Tomato Sauce

357 Calories; 14g Fat; 4.1g Saturated Fat; 6.3g Carbohydrates; 0g Natural Sugars and 2g Added Sugars; 2.7g Fibre; 34.9g Protein and 1.22g Salt

Evening Snack – Luxury Hot Chocolate and Gluten Free Brioche

240ml Full Fat Milk, 20g Cadbury’s Flake and 1 Gluten Free Chocolate Chip Brioche

354 Calories; 17.1g Fat; 9.6g Saturated Fat; 37.3g Carbohydrates; 11.3g Natural Sugars and 16.2g Added Sugars; 3.6g Fibre; 10.8g Protein and 0.86g Salt

Day 7’s Total

1822 Calories; 67.5g Fat; 31.2g Saturated Fat; 211g Carbohydrates; 45.9g Natural Sugars and 62.2g Added Sugars; 20.8g Fibre; 86.9g Protein and 5.39g Salt

Day 7’s Nutrition Breakdown – Green = On Met / Yellow = Over or Under up to 10% and Red = Needs Looking At!

1822 Calories (Should be up to 1750) Over by 72 Calories or 4.1%

67.5g Fat (Max 68g daily)

31.2g Saturated Fat (Max 19g a day) 12.2g over or 64.2%

211g Carbohydrates (Recommended 175 to 204g) 7g or 3.4% Over

45.9g Natural Sugars and 62.2g Added Sugars (Recommended up to 46g) Over 16.2g or 35.2%

20.8g Fibre (Recommended 23g to 70g) Under 2.2g or 9.6%

86.9g Protein (Recommended 97.5g) Under 10.6g or 10.1%

5.39g Salt (Recommended 5g to 7g max)

So, I seem to be struggling on Protein, Saturated Fat and Sugars more than anything. Something I need to look into and research I think!

Weigh in coming soon….

Write soon

Hansi xx