Hey everyone, I have been absolutely knackered the last few days and my MS has been playing up as well which has not helped.
I feel like I have just been grabbing and then eating, still as healthy as I can for my energy levels anyway! I know I will be over my nutritional goals when I calculate it all and put it on hopefully tomorrow! But I am not being down on myself as I know that I need to try and be more prepared so hoping that my body will let me in the next few days or within the week so I can get back to putting up a daily blog.
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 I also needed to use some things up that were about to go out of date so it was a eat what was available day!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
Quick Easy Breakfast!
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.
Hello everyone, had a fairly busy few days although one day was just chilling. So late putting them up but I was thinking we also need to make some time for ourselves.
So, Day 8 was weigh-in which I was pretty chuffed out. You can find the results in one of the other blogs called Weigh-in….
Breakfast – Fruit Loaf with Butter
Quick, easy breakfast!
2 slices Fruit Loaf with 10g Lurpak slightly salted butter
277 Calories; 11.4g Fat; 4.1g Saturated Fat; 37.4g Carbohydrates; 0g Natural Sugar and 14.6g Added Sugars; 2g Fibre; 6.1g Protein and 0.35g Salt
Morning Snack – Ham, Plum Tomatoes and Cheese Triangles
3 Slices Ham (76g), 2 Light Laughing Cow Cheese Triangles and 100g Plum Tomatoes
152 Calories; 4.4g Fat; 2.3g Saturated Fat; 6.6g Carbohydrates; 3.1g Natural Sugar and 3.4g Added Sugars; 1g Fibre; 20.3g Protein and 2.21g Salt
Lunch – Quiche with Vegetables and Tomato Ketchup
1/4 Ready Made Sainsburys Ham and Cheese Quiche, 1 Pack of Steamfresh Vegatables and 10g Tomato Sauce
376 Calories; 20.1g Fat; 8.9g Saturated Fat; 31.7g Carbohydrates; 5.9g Natural Sugar and 4.3g Added Sugars; 6.2g Fibre; 13.7g Protein and 0.51g Salt
Afternoon Snack – Canadian Maple Syrup Oat Bar
1 Nature Valley Wholegrain Oat Bar
192 Calories; 7.2g Fat; 1.1g Saturated Fat; 27.1g Carbohydrates; 0g Natural Sugar and 11.8g Added Sugars; 2.6g Fibre; 3.3g Protein and 0.31g Salt
Evening Meal – Jacket Potato with Cheese and Salad Cream plus a Clementine
2 Jacket Potatoes (220g), 30g West Country Cheddar Cheese, 15g Heinz Salad Cream and 1 Clementine
372 Calories; 15.1g Fat; 7g Saturated Fat; 47.3g Carbohydrates; 8.8g Natural Sugar and 3.1g Added Sugars; 5.3g Fibre; 12g Protein and 0.83g Salt
Evening Snack or shall I say Treat: Sweet Waffle with Bubblegum Ice-cream
This was my Ultimate treat after losing 5 3/4 pounds the first week of new outlook and healthier lifestyle!
1 Ready Made Sweet Waffle with 95g Bubble Gum Flavoured Ice-cream
447 Calories; 21.6g Fat; 13.4g Saturated Fat; 57.1g Carbohydrates; 0g Natural Sugar and 38.5g Added Sugars; 0g Fibre; 8.4g Protein and 1g Salt
Drinks – 3 Cups of Tea with 35mls of Full Fat Milk each, 3 Cups of Green Peppermint Tea and 1 Litre of Water
69 Calories; 3.6g Fat; 2.4g Saturated Fat; 4.8g Carbohydrates; 4.8g Natural Sugar and 0g Added Sugars; 0g Fibre; 3.3g Protein and 0.12g Salt
Day 8 Nutritional Totals
1885 Calories; 83.4g Fat; 39.2g Saturated Fat; 212g Carbohydrates; 22.6g Natural Sugar and 75.7g Added Sugars; 17.1g Fibre; 67.1g Protein and 5.33g Salt
Day 8 Nutritional Breakdown (Green = Met / Yellow = Over or Under by 10% and Red = This needs lookin at!)
1885 Calories (Recommended 1750) Over by 135 or 7.7%
83.4g Fat (Recommended 68g daily) Over by 15.4g or 22.6%
39.2g Saturated Fat (Recommended 19g daily) Over by 20.2g or 106%! Needs serious work…. Damn that blasted treat (LOL)
212g Carbohydrates (Should be 175g to 204g daily) Over by 8g or 2.9%
22.6g Natural Sugars and 75.7g Added Sugars (Should be up to 46g for a 1750 calorie lifestyle) Over by 64.5% – See, Ice-cream as a treat is my Kryptonite!
17.1g Fibre (Recommended 23g to 70g Max a day) Under by 5.9g or 25.7%
67.1g Protein (Should be 97.5g a day) Under by 30.4g or 31.2%
5.33g Salt (Recommended around 5 to 7g max) Actually got one!
So, above looks like a car getting stuck at a load of Red Traffic Lights and stuck in traffic…. That treat really put me under. Guess a lot more effort is needed for Day 9 if I can as I did so well on Week 1 and do not want to be falling off the bandwagon. It shows you that just by having an extra sweet treat what it does to your nutritional content for the day!
How is anyone else getting on with their lifestyle changes? Feel free to comment below.
Write soon (during the day sometime for Food Blogs Day 9 and 10 and more coming this week on nutrition….)
Six days of healthier eating. Was very tired today again but eating smaller portions is definitely getting easier. Excited to get weigh in in two days!
Breakfast – Bagel with Honey and a Clementine
Nice easy breakfast that helps wake you up!
1 Bagel, 2 tsp Dandelion Honey and 1 Clementine
302 Calories; 1.3g Fat, 0.3g Saturated Fat, 64.4g Carbohydrates; 7g Natural Sugars and 15.7g Added Sugar; 3.6g Fibre; 8.1g Protein and 0.83g Salt
Morning Snack – Plum Tomatoes, Grapes, Babybel and a Cheese Triangle
80g Plum Tomatoes, 50g Red Grapes, 1 Babybel Light and 1 Reduced Fat Cheese Triangle
116 Calories; 3.9g Fat, 2.5g Saturated Fat, 11.3g Carbohydrates; 10.2g Natural Sugars and 1.1g Added Sugar; 1.2g Fibre; 8.4g Protein and 0.68g Salt
Lunch – Pork with Mixed Vegetables and Gravy
100g Pork including Tiny bit of Crackling, Steamfresh Mixed Vegetables Pack and 10g Gravy Granules mixed into Gravy
302 Calories; 11.1g Fat, 5.2g Saturated Fat, 21.9g Carbohydrates; 3.9g Natural Sugars and 5.5g Added Sugar; 3.9g Fibre; 31.8g Protein and 1.29g Salt
Afternoon Snack – Homemade Berry Ice-cream (Newer Recipe I created)
This is quite a big portion!
Home-made Berry Ice-cream with 100g Frozen Berries, 100g Reduced Fat Creme Fraiche and 1 tsp of Dandelion Honey plus squeeze of Lemon Juice
222 Calories; 15.2g Fat, 10.4g Saturated Fat, 16.5 Carbohydrates; 5.2g Natural Sugars and 9.1g Added Sugar; 3.2g Fibre; 3.8g Protein and 0.18g Salt
Evening Meal – Sweet Potato with Cream Cheese and Tuna
200g Cooked Sweet Potato, 30g Light Philadelphia and 1 Can of Tuna in Spring Water
331 Calories; 4.4g Fat, 2.6g Saturated Fat, 42.5g Carbohydrates; 23.2g Natural Sugars and 1.5g Added Sugar; 6.3g Fibre; 32.5g Protein and 1.45g Salt
Evening Snack – Proper Hot Chocolate
240ml Organic Full Fat Milk with 1 Cadbury’s Flake
258 Calories; 14.1g Fat, 8.8g Saturated Fat, 23.3g Carbohydrates; g Natural Sugars and 23.3g Added Sugar; 0.5g Fibre; 9.2g Protein and 0.54g Salt
Drinks – 2 Cups of Tea with 35mls of Milk Each and 3 Peppemint Green Teas and 1.25 Litres of Water
46 Calories; 2.4g Fat, 1.6g Saturated Fat, 3.6g Carbohydrates; 3.6g Natural Sugars and 0g Added Sugars; 0g Fibre; 2.2g Protein and 0.08g Salt
Day 6 Totals
1577 Calories; 52.4g Fat; 31.4g Saturated Fat; 199.8g Carbohydrates; 59.8g Sugars; 20.1g Fibre; 96g Protein and 5.03g Salt
Nutrition Breakdown (Green = On Target/ Yellow = Under or Over a bit and Red = Needs Looking At!)
1577 Calories (recommended 1550-1750 daily) TICK
52.4g Fat (Recommended up to 68g Fat) TICK
31.4g Saturated Fat (Recommended 19g) So hard to do! 12.4g or 65% Over
199.8g Carbohydrates (Recommended 175 to 204g) TICK
59.8g Added Sugars (Recommended up to 45g) It’s that Hot Chocolate that does it – Not beating on myself as this is a lifestyle change! 32.8% over
20.1g Fibre (Recommended 23g to 70g)
96g Protein (Recommended 97.5g) I will count this as a TICKish
5.03g Salt (Recommended 5g up to 7g maximum daily) TICK
So, not a bad day, still need to look at that pesky saturated fat and sugars! I can only imagine how bad it would have been before!
Day 7 Food Blog coming tomorrow morning and the first Weigh-in Results!
Didn’t have any energy today and felt bit blah so was wanting to stay in bed and was craving sugar and bread. So, considering this, I did quite well really and hit most the daily targets on nutritional breakdown! Think it was an energy slump, MS and my body getting used to less food although I feel like I am eating more! Just a lot less calories!
Breakfast – Ready Brek with Honey and Banana
40g Ready Brek with 260ml of Unsweetened Almond Milk with 1 tsp of Dandelion Honey and 1 Banana
346 Calories, 6.8g Fat, 0.9g Saturated Fat, 56.2g Carbohydrates, 14g Natural Sugars plus 6.4g Added Sugars; 7.3g Fibre; 7.1g Protein and 0.39g Salt
So, I decided to start calculating Natural Sugars (which will be fruit in the whole forms and vegetables and natural non-processed dairy like milk) and Added Sugars where foods have been tampered with even if it includes vegetables in.
Morning Snack – Bagel with Cream Cheese and a Clementine
I needed this – I was a Bagel fiend before this new lifestyle change!
1 Bagel with 40g Light Philadelphia and 1 Clementine
320 Calories, 5.7g Fat, 3.3g Saturated Fat, 54.5g Carbohydrates, 7g Natural Sugars plus 5.8g Added Sugars; 2.5g Fibre; 10.7g Protein and 1.05g Salt
Lunch – Singapore Stir-fry with 40g Cream Cheese
This was too spicy for me as was sharing with boyfriend so had to add cream cheese to it!
1/2 Ready Made Singapore Stir-fry with 40g Light Philadelphia.
354 Calories, 15.1g Fat, 6g Saturated Fat, 30.4g Carbohydrates, 0g Natural Sugars plus 11.7g Added Sugars; 5.5g Fibre; 21.5g Protein and 1.98g Salt
Afternoon Snack – Lentil Crisps
1 Packet of Eat Real Sea Salt Lentil Crisps
106 Calories, 4.6g Fat, 0.4g Saturated Fat, 13.7g Carbohydrates, 0g Natural Sugars plus 0.2g Added Sugars; 1g Fibre; 1.8g Protein and 0.53g Salt
Evening Meal – Bagel with Honey and a Clementine
1 Bagel with 2 tsp Dandelion Honey and 1 Clementine
302 Calories, 1.3g Fat, 0.3g Saturated Fat, 64.4g Carbohydrates, 7g Natural Sugars plus 15.7g Added Sugars; 3.6g Fibre; 8.1g Protein and 0.83g Salt
Evening Snack – Hot Chocolate with Almond Milk
Never again! Not the same as proper milk – couldn’t taste the flake at all! Was disappointed!!
240ml Unsweetened Almond Milk and a Cadburys Flake
138 Calories, 8.4g Fat, 3.6g Saturated Fat, 12g Carbohydrates, 0g Natural Sugars plus 12g Added Sugars; 1.5g Fibre; 2.5g Protein and 0.39g Salt
Almond milk masks the taste of the chocolate so didn’t really enjoy this! Will save calories for proper milk next time!!
Also had 3 cups of tea with about 35mls of full fat milk in each one. No I am not cutting this out, it is my luxury and more natural than the processing that occurs with semi-skimmed and skimmed milk!
69 Calories, 3.6g Fat, 2.4g Saturated Fat, 4.8g Carbohydrates, 4.8g Natural Sugars plus 0g Added Sugars; 0g Fibre; 3.3g Protein and 0.12g Salt
So, as you can see didn’t have as much protein or vegetables today. Partly because was using up what was left in the fridge and freezer as shopping coming on Day 7 and I just wanted quick and easy as was really sluggish – but pressed on!
Day 5’s Totals
1635 Calories, 45.5g Fat, 17.9g Saturated Fat, 205g Carbohydrates, 32.8g Natural Sugars plus 52g Added Sugars; 21.4g Fibre; 55g Protein and 5.29g Salt
Day 5 Nutritional Breakdown (Green is Met, Yellow is Under/ Over and Red Needs Looking At!)
Calories 1635 (Between 1550 and 1750) Happy with this – TICK!
Fat 45.5g (Recommended 68 grams) Been over a few times so this is acceptable in my opinion and a minimum would be about 40 grams I believe on a 1750 diet
Saturated Fat – 17.9 (Recommended 19g max) First time hitting this so far!
Carbohydrates – 205g (Recommended 175 to 204g) Just over but as its 1g – I am counting this as a Tick hence the lime green.
Sugars – I have started counting Natural and Added (I believe the max added sugar a day should be after doing a small amount of research actually 26.3 to 43.8 grams based on 1750 calories not 50g like I thought) 32.8g Natural Sugar and 52 grams Added Sugars – So 8.2 grams over or 18.7% – But Need to keep working this out as it is hard to get head around!
Fibre – 21.4g (Recommended 23 to 70g daily) 7.4% under
Protein – 97 grams (Recommended 97.5g) Spot on give or take
Salt – 5.29 (Recommended 5g up to 7g max) Within boundaries so happy
So considering I was craving and absolutely exhausted today, I did my best day so far! Work that one out! So need to look at sugars and do more research as so much conflicting advice. I may do a blog on this at some point to help others struggling too!
How is everyone doing? Feel free to share this blog and/ or comment below.
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
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
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
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.
So, it is getting easier to eat smaller portions I think and today was the Superbowl so I had a lie-in until 12pm and a later night the night before so I could eat during the Superbowl. I am shocked that I didn’t cave in really except having 1 luxury chocolate and I am impressed as I thought I would which shows me that I am definitely in a better mindset than I have ever been before on doing a lifestyle change. I think this honestly has an impact on whether someone is going to cave in or not.
Breakfast – Beans on Toast (again – might as well use up the tin)
1 piece of small seeded bread with 150g Baked Beans
Breakfast Nutrition: 225 calories; 4g Fat; 1.2g Saturated Fat; 32g Carbohydrates; 10.3g Sugars: 4.4g Fibre; 11.8g Protein and 1.5g Sodium
Morning Snack – Plum Tomatoes with Cheese Triangle and Red Grapes with a Babybel
This is a nice refreshing snack – sweet and savoury and creamy altogether!
80g Plum Tomatoes, 1 Light Cheese Triangle, 1 Light Babybel and 54g of Red Grapes
Lunch – Beef and Mushroom Stroganoff and Wholemeal Rice
Home-made Beef and Mushroom Stroganoff with Wholemeal Rice
Lunch Nutrition: 514 calories; 21.3g Fat; 15.1g Saturated Fat; 40.3g Carbohydrates; 5.4g Sugars: 3.9g Fibre; 36.2g Protein and 5.77g Sodium
This was really nice and got the thumbs up from the other half who said it was very enjoyable! Think I may start doing recipes at some point if I have some interest as I basically adapted a higher calorie version from 2 mushroom stroganoff recipes to create my own. I can probably get the salt and fat content down as well as I play around with this recipe in the near future.
Let me know in comments if anyone is interested! I had a third of this as well so could have had less but it tasted sooo good! While him indoors had two-thirds – if a man likes it, it must be good, that or his just used to my random recipes! I also had this as a lunch meal as it was dinner time for my darling beloved.
Afternoon Snack (Start of Superbowl Talking) – Toast with Honey
2 slices of small seeded bread with 2 tsp of honey and a cup of tea!
Evening Snack – A Lemon Cheesecake Chocolate and Almond Milk Hot Chocolate
1 Hotel Chocolat Lemon Cheesecake Chocolate (Yes, I actually only had 1) and a Hot Chocolate made with 250ml Almond Milk and 15g Hot Chocolate powder. Also had a cup of tea between the evening meal and snack so calories are included.
It was the Superbowl and I had a craving for ice-cream but no, I decided on a luxury chocolate which I literally spent ages eating to savour it! It probably saved about 200 calories compared to a mini tub of ice-cream too!
Day 3’s Total Nutriton
Calories – 1597 (Recommended up to 1750) Yay – On track!
Fat – 54.8 grams (Recommended up to 68g) Yay – On track!
Saturated Fat – 27.3grams (Recommended up to 19g) This one is sooo hard to stay within! So was 8.3 grams over or 43% over.
Carbohydrates – 189.4 grams (Recommended 175 to 204 grams) – Yay – On Track!
Sugars – 71.9 grams (Recommended ) This one was bound to be over with my luxury chocolate but hey ho – it could have been a lot worse!
Fibre – 22.3 grams (Recommended 23g) So more aless spot on!
Protein – 74.5 grams (Recommended 97 grams) Under again, but I thought I had a reasonable amount – is this why people take protein powder?? Will have to eat more ham or something!
Salt – 9.55 grams (Recommended 5 – 7g max) Yes, I know – it is bad – try harder tomorrow!
Quite happy with what I have done for Day 3 – but need to watch out for Salt and Saturated Fats!
So, I got up late today as Superbowl is on until 4am here in the UK so I had a later night last night and decided that I will be hungry for Day 3’s food so I changed my schedule to make sure that I could have something to eat during the game. Needs must and all that! I love NFL usually so not just a I only watch the Superbowl girl!
Anyway, onto the food blog…
Breakfast – Beans on Toast
1 Small Piece of Seeded Bread with 150g Baked Beans and a cup of Tea
Breakfast Nutrition: 225 calories; 4g Fat; 1.2g Saturated Fat; 32g Carbohydrates; 10.3g Sugars: 4.4g Fibre; 11.8g Protein and 1.5g Sodium
Morning Snack – Tuna and Coleslaw
1 can of tuna in spring water with 50g reduced fat coleslaw
This is quite nice actually as I love salad cream with tuna usually but having the veg in the coleslaw was quite refreshing.
Lunch – Chicken Satay Sticks with Peanut Butter Dip and a Plate of Salad
5 Small Chicken Satay Sticks heated with 15g of Peanut Butter and a Small Plate of Mixed Salad Leaves
Lunch Nutrition: 284 calories; 19.5g Fat; 4.8g Saturated Fat; 10.7g Carbohydrates; 5.4g Sugars: 2.5g Fibre; 20.6g Protein and 1.56g Sodium
I wish in hindsight that I had one less Satay stick to cut down the amount of fat I had in this meal. I had the taste of salad so the trick with this was to put a fork full of salad in then a chunk off a satay dipped in peanut butter. Made it tolerable!
Afternoon Snack – Prosciutto, Salami and Cheese Slices
2 Leerdammer Cheese Slices, 1 Slice of Prosciutto and 3 slices of Salami
In hindsight, I should have just had 1 cheese slice due to the fat content but I didn’t calculate as I went along – will do that tomorrow for definite!
Evening Meal – Chicken Kiev, Mixed Vegetables, Slice of Seeded Bread and Cheese Triangle
1 Cheese and Ham Chicken Kiev, 1 bag of Steamfresh Vegetables, 1 Small Slice of Seeded Bread and 1 Laughing Cow Reduced Fat Cheese Triangle.
I didn’t think much of the Chicken Kiev and wish I didn’t have such a cheap one that was in the freezer so if I expend my calories on one again, I think better quality is definitely needed!
Evening Snack – Hot Chocolate
Pure Lush!!
One Hot Chocolate made with a 20g Flake and 240ml of Whole Milk
I wanted to give myself I knew I would look forward to and as this a gradual weight loss on a healthier lifestyle. I choose the hot chocolate! It was amazing and I knew I was within my calories. Shame about the fat and sugar though!
So, here are the grand totals for Day 2:
So, I improved on some and didn’t on others. It is hard work trying to suss it all as it is hard to get a perfect balance really. I would hope that over a week though I can hopefully meet some outcomes. If anything, as I said on yesterday’s food blog, it is all a learning curve and if it is making some differences in my health, that is more than an improvement for me to start with! Lifestyle, not diet remember!
Day 1 Total Nutrition – Calories – 1574; Fat – 77.9g (Saturated Fats – 28.6g); Carbohydrates – 106.4g (Of Sugars – 48.9g); Fibre -12.9g; Protein – 87.7g and Sodium – 7.98g
So, where did I go wrong? These figures are based on doing a 1750 calorie allowance a day…
Suggested 1750 calories daily – Had 1574 – Under But that won’t do me any harm as I still felt satisfied. (And tomorrow is Superbowl – so yeah! Fingers crossed!)
Suggested 38.8 – 68 grams fat daily – Had 77.9g (over 9.9g or 12.7%) Better than yesterday by 3.3% over. Still a lot better than I can imagine happened prior to this!
Suggested 19 grams saturated fat daily – Had 28.6g (over 9.6g or 50%) his is a hard one to master as they is so much of this stuff but still better than yesterday!
Sugars are recommended as 50 grams a day but this is added sugar and fruit and veg has so much natural of it in. But I did manage to stay in this today with 48.9 grams! Even with the treat of the Hot Chocolate!
Suggested 175 to 218.7 grams of carbohydrates daily – Had 106.4 – so under today but this is still an okay number – under 100 carbs can make you go into ketosis so this is okay.
Suggested on Body Weight is around 97.5 grams of protein a day – Had 87.7g (under 11%) – I felt like I had quite a bit today! Suppose proper chicken would have helped opposed to processed stuff in the Kiev and Satay Sticks!
Suggested 25 grams a day fibre with maximum 70 grams. Had 12.9 grams today so quite under.
Suggested 5 grams a day to 7 grams. Had 7.98 grams so over! Whoops – the protein, I blame the protein. No, I will have to look at this.
So, some high and lows for today. Aims for day 3, up the fibre and down the fats again!
How did everyone else get on today? Feel free to comment below.
Food Blog for Day 2 will be uploaded at some point between the breaks whilst watching Superbowl! I love NFL although my team isn’t in it this year!
So, I had to change my sleeping and eating patterns today so I could watch this as I’m usually heading to bed soon but this takes priority! So had a huge lay in today.
Now on Snack 2 of the day to keep me awake for the Superbowl – Honey on Toast….
Hansi's Healthkick 