We've been so focused on Macros and a calorie deficit, that it just occurred to me I need to pay more attention to the micronutrients as well. I don't think we were doing too bad, but with me only eating between 1200 and 2000 kcal a day (when my lose 1.5 pounds a day RDI is 2600), I figured it was time to make darn sure I was getting the vitamins and minerals I need.
So I played around a bit in recipes and made a "power salad." Ingredients: 1 cup chopped broccoli 1/2 cup chopped cauliflower 1&1/2 cup baby spinach 1/3 cup feta crumbles 1/4 cup shredded cheese 1/2 avocado 1 roma tomato 2 tbsp nutritional yeast flakes 1/2 cup chopped portabella mushroom
And for my dressing: Juice from half a lemon 5 tbsp (2.5 servings) buttermilk ranch 4 tbsp mayo
It's a plate full. And when I say plate full, I mean I had to put half of it on another plate so I could mix it up!
Here's the nutritrion facts as tracked by FS:
Calories: 1181 Calories from Fat: 720 Total Fat: 80.05g Sat Fat: 20.028g poly fat: 25.943g mono fat: 11.627g Trans fat: 0.3g Cholesterol: 87.5mg Sodium: 2073mg Potassium: 2819mg Total carbs: 66.9g Fiber: 24.92g (100% of your RDA, for you 2,000 kcal folk) Sugars: 13.76g Net Carbs: 41.98g Protein: 55.13g (I had this with a 3.2 oz. sirloin steak, so I got a bit over 100g protein) Vitamin percents based on a 2000 calorie diet Vitamin A: 131% Vitamin C: 249% Calcium: 40% Iron: 40%
There is also a little bit of an insane variety of vitamins and minerals in a tomato, including lycopene, 7 different B vitamins, Vitamin E, some Phosphorus, magnesium, zinc, manganese, and copper.
The yeast flakes include the following numbers (again, based on a 2,000 calorie diet) not tracked by FS (prepare for some stupid numbers): Thiamin: 2,213% Riboflavin: 2,080% Niacin: 933% Vitamin B6: 1,813% Folate: 507% Vitamin B12: 2,667% Zinc: 53%
I'm sure there are additional non-tracked micronutrients in other components of this meal that are significant, but I can't be bothered to look up each one!
looking at these numbers, I'm wondering if I should scale back my nutritional yeast a bit. I'm not sure my body can even process that much of some of those vitamins.
Anyway, definitely no shortage of, well, anything today. I found a USDA calculator to estimate the amount of protein you need each day to maintain basic functions without cannibalizing muscle, and I need no less than 105 grams. (if I use the RDA of 0.36g/pound of body weight, I get 104.4). Even after this salad, a 3.2 oz. sirloin steak, and a protein shake for lunch, I only came in at 117g. And I worked out today, meaning I probably needed more than what I got. As for gluconeogenesis (the body turning excess protein into glucose for energy), I have a LONG way to go before I have to worry about that.
Well, please forgive the long post; I just wanted to share the salad!
Diet Calendar Entries for 22 January 2019:
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1905 kcal
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Fat: 134.17g | Prot: 117.14g | Carb: 68.92g.
Breakfast: Land O'Lakes Heavy Whipping Cream, Buried Treasure MCT Coconut Oil, Coffee, Butter. Lunch: Baken-ets Traditional Fried Pork Skins, Water, Premier Nutrition High Protein Shake - Vanilla. Dinner: Wal-Mart Top Sirloin Steak, Great Value Buttermilk Ranch Dressing, Bragg Organic Apple Cider Vinegar, Mayonnaise, Lemon Juice, Red Star Nutritional Yeast Flakes, Tomatoes, Calavo Avocado, Athenos Natural Crumbled Feta Cheese, Kraft 3 Cheese Mexicana Shredded Cheese, Baby Spinach, Broccoli, Cauliflower. more...
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3370 kcal
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Activities & Exercise:
Running (jogging) - 5/mph - 11 minutes, Resting - 15 hours and 49 minutes, Sleeping - 8 hours. more...
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