Date | Meal | Food Item | Serving Size | Energy (Kcal) | Carbohydrate (g) | Protein (g) | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Calcium (mg) | Dietary Fibre (g) | Sodium (mg) |
13/08/2011 | Meal 1 7am | 1. Beehoon, soto, Malay style | 1 | 359 | 30.9 | 19.8 | 17.3 | 6.8 | 62.4 | 77.6 | 3.5 | 1,537.4 |
2. Juice, papaya, fresh | 1 | 81 | 18.1 | 1.5 | 0.2 | 0.0 | 0.0 | 27.0 | 2.7 | 42.4 | ||
Subtotal | 440 | 49.0 | 21.3 | 17.5 | 6.8 | 62.4 | 104.5 | 6.2 | 1,579.7 | |||
Meal 2 1pm | 1. Chicken rice | 1 | 607 | 74.6 | 25.2 | 22.9 | 8.7 | 47.1 | 30.3 | 2.0 | 1,287.5 | |
2. Hor fun, beef | 1 | 697 | 94.8 | 19.7 | 26.5 | 11.5 | 38.5 | 77.0 | 6.3 | 1,717.2 | ||
3. Juice, guava, fresh | 1 | 64 | 12.5 | 2.6 | 0.3 | 0.1 | 0.0 | 5.8 | 1.2 | 64.0 | ||
Subtotal | 1,369 | 181.9 | 47.6 | 49.6 | 20.4 | 85.5 | 113.0 | 9.4 | 3,068.7 | |||
Meal 3 3pm | 1. MANGO, HONEY, RAW | 1 | 131 | 30.3 | 1.7 | 0.4 | 0.1 | 0.0 | 3.8 | 5.0 | 1.9 | |
2. Fish and chips | 1 | 850 | 76.9 | 28.7 | 47.4 | 20.1 | 120.6 | 69.7 | 4.6 | 624.4 | ||
Subtotal | 981 | 107.2 | 30.4 | 47.8 | 20.2 | 120.6 | 73.5 | 9.5 | 626.3 | |||
Meal 4 7pm | 1. Chicken rice | 1 | 607 | 74.6 | 25.2 | 22.9 | 8.7 | 47.1 | 30.3 | 2.0 | 1,287.5 | |
2. Tea, bubble, with milk+pearl cube | 1 | 334 | 52.6 | 0.6 | 13.5 | 12.5 | 0.9 | 42.4 | 1.9 | 34.9 | ||
Subtotal | 942 | 127.2 | 25.8 | 36.4 | 21.2 | 48.0 | 72.6 | 3.9 | 1,322.3 | |||
Meal 5 9pm | 1. Dragonfruit, raw | 1 | 134 | 29.1 | 3.6 | 0.3 | 0.1 | 0.0 | 16.5 | 7.4 | 32.9 | |
2. Jackfruit, raw | 1 | 32 | 7.6 | 0.2 | 0.1 | 0.0 | 0.0 | 6.2 | 0.8 | 6.6 | ||
Subtotal | 166 | 36.7 | 3.7 | 0.4 | 0.1 | 0.0 | 22.6 | 8.2 | 39.5 | |||
Subtotal for 13/08/2011 | 3,897 | 502.1 | 128.7 | 151.6 | 68.7 | 316.5 | 386.3 | 37.3 | 6,636.6 | |||
11/08/2011 | Meal 1 5.30am | 1. Cultured milk drink | 1 | 89 | 21.1 | 0.8 | 0.3 | 0.2 | 0.0 | 51.1 | 0.0 | 18.3 |
2. Bun, cheese, baked | 1 | 168 | 23.5 | 6.4 | 5.3 | 3.1 | 7.8 | 61.6 | 0.9 | 214.5 | ||
Subtotal | 257 | 44.6 | 7.2 | 5.6 | 3.3 | 7.8 | 112.7 | 0.9 | 232.8 | |||
Meal 2 9am | 1. PINEAPPLE, HONEY, RAW | 1 | 275 | 65.7 | 2.7 | 0.0 | 0.0 | 0.0 | 59.3 | 10.8 | 10.8 | |
Subtotal | 275 | 65.7 | 2.7 | 0.0 | 0.0 | 0.0 | 59.3 | 10.8 | 10.8 | |||
Meal 3 2pm | 1. Lor mee | 1 | 383 | 55.1 | 14.6 | 11.3 | 4.9 | 140.4 | 81.0 | 6.5 | 2,538.0 | |
2. Barley water | 1 | 55 | 14.0 | 0.0 | 0.0 | 0.0 | 0.0 | 23.7 | 0.0 | 2.4 | ||
Subtotal | 438 | 69.1 | 14.6 | 11.3 | 4.9 | 140.4 | 104.7 | 6.5 | 2,540.4 | |||
Meal 4 5.30pm | 1. MAMEE, CHICKEN FLAVOUR, SNACK | 1 | 143 | 20.6 | 2.9 | 5.4 | 2.6 | 0.0 | 3.4 | 0.9 | 785.9 | |
Subtotal | 143 | 20.6 | 2.9 | 5.4 | 2.6 | 0.0 | 3.4 | 0.9 | 785.9 | |||
Meal 5 7pm | 1. Porridge, pork | 1 | 364 | 37.5 | 19.1 | 15.3 | 5.7 | 63.6 | 57.2 | 0.0 | 1,501.0 | |
2. Juice, carrot, fresh | 1 | 91 | 20.0 | 1.2 | 0.6 | 0.1 | 0.0 | 26.5 | 2.1 | 194.0 | ||
Subtotal | 455 | 57.5 | 20.3 | 15.9 | 5.9 | 63.6 | 83.7 | 2.1 | 1,695.0 | |||
Meal 6 9pm | 1. Mango pudding | 1 | 47 | 8.9 | 1.3 | 0.7 | 0.4 | 2.4 | 42.0 | 2.4 | 25.0 | |
2. Longan, canned, drained | 1 | 220 | 52.0 | 1.5 | 0.5 | 0.2 | 0.0 | 128.0 | 3.1 | 35.8 | ||
Subtotal | 267 | 60.9 | 2.8 | 1.2 | 0.6 | 2.4 | 170.0 | 5.5 | 60.8 | |||
Subtotal for 11/08/2011 | 1,834 | 318.3 | 50.5 | 39.4 | 17.2 | 214.2 | 533.8 | 26.7 | 5,325.6 | |||
12/08/2011 | Meal 1 5.30am | 1. Cultured milk drink | 1 | 89 | 21.1 | 0.8 | 0.3 | 0.2 | 0.0 | 51.1 | 0.0 | 18.3 |
Subtotal | 89 | 21.1 | 0.8 | 0.3 | 0.2 | 0.0 | 51.1 | 0.0 | 18.3 | |||
Meal 2 9.40am | 1. Cake, banana | 1 | 146 | 16.3 | 2.5 | 7.8 | 3.2 | 32.4 | 13.7 | 0.6 | 64.2 | |
2. Grass jelly, chin chou | 1 | 55 | 13.9 | 0.0 | 0.0 | 0.0 | 0.0 | 18.5 | 1.2 | 53.1 | ||
Subtotal | 201 | 30.2 | 2.5 | 7.8 | 3.2 | 32.4 | 32.2 | 1.7 | 117.3 | |||
Meal 3 2pm | 1. Lor mai kai | 1 | 322 | 55.1 | 8.9 | 7.3 | 2.7 | 32.8 | 29.8 | 6.7 | 594.5 | |
2. Juice, watermelon, fresh | 1 | 95 | 23.4 | 0.0 | 0.2 | 0.0 | 0.0 | 30.4 | 0.4 | 99.8 | ||
Subtotal | 417 | 78.6 | 8.9 | 7.5 | 2.7 | 32.8 | 60.2 | 7.1 | 694.3 | |||
Meal 4 6.30pm | 1. Digestive biscuit | 1 | 49 | 6.9 | 0.6 | 2.1 | 1.0 | 0.2 | 4.3 | 0.4 | 61.1 | |
Subtotal | 49 | 6.9 | 0.6 | 2.1 | 1.0 | 0.2 | 4.3 | 0.4 | 61.1 | |||
Meal 5 7.15pm | 1. Spaghetti, with tuna meat sauce | 1 | 268 | 34.7 | 13.8 | 8.2 | 3.9 | 23.3 | 54.1 | 2.6 | 147.5 | |
Subtotal | 268 | 34.7 | 13.8 | 8.2 | 3.9 | 23.3 | 54.1 | 2.6 | 147.5 | |||
Meal 6 10pm | 1. Mango, dried | 1 | 456 | 111.5 | 0.8 | 0.8 | 0.2 | 0.0 | 168.9 | 6.9 | 196.9 | |
2. MANGO, HONEY, RAW | 1 | 131 | 30.3 | 1.7 | 0.4 | 0.1 | 0.0 | 3.8 | 5.0 | 1.9 | ||
Subtotal | 587 | 141.8 | 2.5 | 1.1 | 0.3 | 0.0 | 172.7 | 11.8 | 198.8 | |||
Subtotal for 12/08/2011 | 1,612 | 313.2 | 29.2 | 27.0 | 11.3 | 88.6 | 374.6 | 23.7 | 1,237.3 | |||
Grand total for 11/08/2011 - 13/08/2011 | 7,344 | 1,133.6 | 208.4 | 218.0 | 97.2 | 619.3 | 1,294.7 | 87.6 | 13,199.5 | |||
Average Intake per day | 2,448 | 377.9 | 69.5 | 72.7 | 32.4 | 206.4 | 431.6 | 29.2 | 4,399.8 | |||
This makes everything so clear!
But shock horror, I have been severely overeating in every aspect of the food pyramid except calcium. Surely this means I need to get more milk and other calcium-rich foods into my diet. It is appalling that I am actually eating up to 3 times of my RDA in terms of sodium. I better watch my sodium intake if I want to keep my kidneys functioning for a long time coming!
No comments:
Post a Comment