Weigh In record (no journal entry) for 11 December 2009
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194.0 lb
Lost so far: 15.0 lb.
Still to go: 0 lb.
Diet followed reasonably well.
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Diet Calendar Entry for 11 December 2009:
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2331 kcal
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Fat: 62.60g | Prot: 93.02g | Carb: 329.86g.
Breakfast: Multigrain Cheerios, Milk (1% Lowfat with Added Vitamin A). Lunch: Reduced Fat Creamy Peanut Butter, Light Maple Syrup, Triple Strength Fish Oil Supplement, Quick Cook Steel Cut Oats, Organic Nonfat Milk, Blueberries (Unsweetened, Frozen). Dinner: Fat Free Singles Sharp Cheddar, Whole Grain Active Health Bread. Snacks/Other: Carrots, Broccoli Flower Clusters, Bananas, Pears, Member's Mark Triple Strength Fish Oil Supplement, Red Table Wine, Naturally Preferred Organic Nonfat Milk, international delight sugar free french vanilla, Espresso Coffee, Raisin & Nut Trail Mix. more...
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losing 1.8 lb a week
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Comments
Aim for 25 grams of fiber per day: A recent study at the University of Helsinki in Finland found that a reasonably high intake of dietary fiber--the median intake for women in the study was 17 grams a day and included both the soluble and insoluble kinds--seems to increase the body's ability to respond to and use insulin, and may help prevent type 2 diabetes. Aim to get 25 grams daily from a variety of foods.
Fat intake: limit it to non-sat and non-trans fats as much as possible and keep fat calories to about 630 (based on 2300 calorie diet, that's 27.5% of total calorie intake). Saturated fats should be 230 calories or less per day.
WebMD says my Resting Metabolic Rate (how many calories I use just living and breathing) is 1936. Based on my being "lightly active" I use 2662 calories per day.
Cholesterol intake: No more than 300 milligrams of dietary cholesterol each day (Web MD). I will shoot for 200.
Sodium: Limit sodium to 2300 mg per day per WebMD (I should shoot for 2000).
Oral Hygiene: fewer cavities means healthier heart
11 Dec 09 by member: Makaden
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