So, today I went to church for the first time in ages as I had a bad experience with my last one. I went a few times to this one previously and I was welcomed with open arms. The trouble is there is always lots of food, well cakes at the break time between worship and the preach and I could have been really naughty but restricted myself to one thing as you will see below for the Morning Snack. I also needed to use some things up that were about to go out of date so it was a eat what was available day! Here is how I did…
Breakfast – Fruit Toast with Butter
2 Slices Fruit Loaf and 10g Slighty Salted Lurpak Butter
277 Calories; 11.4g Fat; 4.1g Saturated Fat; 37.4g Carbohydrates; 0g Natural Sugars; 14.6g Added Sugars; 2g Fibre; 6.1g Protein and 0.35g Salt
Morning Snack – Fondant Fancy and a Cuppa Tea (Calories in Drinks section)
No picture as forgot to take one!
1 Pink Fondant Fancy
107 calories; 2.7g Fat; 1.2g Saturated Fat; 0g Carbohydrates; 0g Natural Sugars; 16g Added Sugars; 0.3g Fibre; 0.8g Protein and 0.06g Salt
Lunch – Quiche and Grapes
1/2 Ready Made Cheese and Ham Quiche and 50g Red Grapes
614 Calories; 38.7g Fat; 17.4g Saturated Fat; 44.5g Carbohydrates; 7.7g Natural Sugars; 4g Added Sugars; 3.1g Fibre; 2.1g Protein and 1.37g Salt
Afternoon Snack – Honey Oat Bar and a Clementine (forgot to take picture of the honey one so here is a previous picture)
1 Nature Valley Honey Wholegrain Oat Bar and 1 Clementine
232 Calories; 7.3g Fat; 1.1g Saturated Fat; 36.1g Carbohydrates; 7g Natural Sugars; 11.8 Added Sugars; 3.9g Fibre; 3.6g Protein and 0.38g Salt
Evening Meal – Ham and Tomato Couscous
36g Dry Couscous made up with 75ml Hot Water, 100g Tomato, 2 Spring Onions and 3 Slices of Ham (76g) plus 1/2 tsp of Paprika Salt
219 Calories; 2.8g Fat; 0.9g Saturated Fat; 28.6g Carbohydrates; 4.6g Natural Sugars; 0.5g Added Sugars; 3.7g Fibre; 17.5g Protein and 2.12g Salt
Evening Meal – Honey on Soda Bread and a Mint Aero Hot Chocolate
2 Pieces of Soda Bread, 2 tsp of Dandelion Honey, 8 Aero Mint Bubbles, 240ml of Jersey Milk
565 Calories; 21.8g Fat; 8g Saturated Fat; 65g Carbohydrates; 23.3g Natural Sugars; 20.1g Added Sugars; 4.7g Fibre; 16.6g Protein and 1.5g Salt
Drinks – 4 Cups of Tea with 35mls Milk each, 2 Green Teas and 1 Litre of Water
90 Calories; 5g Fat; 3.2g Saturated Fat; 6.6g Carbohydrates; 6.6g Natural Sugars; 0g Added Sugars; 0g Fibre; 4.5g Protein and 0.14g Salt
Day 10 Nutrition Total
2104 Calories; 89.7g Fat; 35.9g Saturated Fat; 238.2g Carbohydrates; 49.2g Natural Sugars; 67g Added Sugars; 17.7g Fibre; 58.2g Protein and 5.87g Salt
Day 10 Nutrition Breakdown (R = Recommended)
So much for being good today, I seem to have gone off the wagon for a few days, not intentionally mind you. I have tried to move about the house a bit more and I have had some social time that I didn’t have for a long time. So here we go… I expect it will be mostly Red….
2104 Calories (R 1750) Over by 354 Kcal which is 20.2%
89.7g Fat (R 68) Over 21.7g which is 31.9%
35.9g Saturated Fat (R 19) Over by 16.9g which is 88.9%
238.2g Carbohydrates (R 175 – 204) Over by 34.2g which is 16.7%
49.2g Natural Sugars and 67g Added Sugars (R 46) Over by 21g which is 45.6%
17.7g Fibre (R 23 – 70) Under by 5.3g which is 24.1%
58.2g Carbohydrates (R 97.5) Under by 39.3g which is 41.4%
5.87g Salt (R 5 – 7) TICK
So yeah, as I used things that were needed to be used up and had that hot chocolate at night to be social with my boyfriend. Not going to be beat myself up. As lifestyle change.
Write soon, Hansi xx
Hansi's Healthkick 