Hive Wiki: Food Diary 2008-04-14

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Morning Weight: 245 (Food Diary 2008-04-15)

Breakfast: ~557 cal. 9% fat, 83% carbs, 8% protein

1 apple (5.5oz. or 154g) - Medium: 81 cal.
1 cup "lite" lemonade ~50 cal. (fitday: 39.5)
11 oz. cream of wheat ~205 cal. (fitday 1 cup cooked = 8oz)
1 oz. raisins ~116 cal. (fitday: small box 1.5oz) (300kc/100g.)
1 oz. granola ~100 cal.
10 oz. mixed fruits - ~65 cal. (watermelon cup = 48 cal.)

2 oz. watermellon slices, 3 oz. cantelope slices, 3 oz. honeydew slices, 2 oz. pineapple

Lunch: ~340 cal.

10 oz. fruits - mix of watermelon, sugar melon - ~65 cal. (fitday:cantelope 54.6 cal/cup)
1 oz (28 g.) bite size cheddar cheese crackers - 130 cal.
40g dried blueberries - 140 cal. (stoneridge orchards: blueberries + high fructose corn syrup, malic acid, sunflower oil, blueberry flavor, citric acid)

Raw blueberries: 81 cal / cup... Sweetened - Approx 0.75 cup = 140cal

892 calories above fat 10% / carbs 83% / protein 7%

Dinner: ~1017 cal.

2 Oranges - produces 2 ounces of juice, 9 grams of carb, 1 gram protein ea - 47 cal each --- 124 cal

Fitday says 62 cal each

1/3 cup dried cherries - 125 calories (Safeway: Dried red tart cherries, Sugar, sunflower oil)

fitday says 0.6 cup sweetened frozen cherries = 138cal

800 cal

large portion of salad (lettuce, black olives) 46 cal.
2oz. blue cheese dressing - 3 tbsp. - 231 cal.
large serving yams - 1 cup cooked - 157 cal.
large serving squash - 2 cup cooked - 152 cal.
2x3x0.5 candy brazed tofu - 182 cal / 1/2 cup (tofu raw firm) - 182 cal.

Feeling very full after finishing....

Snack:

6 fl. oz orange juice, - 80 cal.
8 ozs. fancy stuffed olives (with feta cheese and blue cheese) - ~350 cal.

My Total: ~2480 (Maintain weight: ~2600 cal) Fitday total eaten: 2380 Fat-26% 57g / Carb-64% 39g / Protein-10% 48g

Fat sat: 10g / poly: 25g / Mono: 17g
After snack of olives:

Fat 35% 94g / Carb-55% (42 fiber) / Protein-10% 60g

Fat: sat: 22g / poly: 28g / mono: 37g

Fitday thinks total burned: (BMR + Seated Desk Work) 3195

Exercise: None

Climb four flights of stairs - 1 min 25 seconds - out of breath

Estimate: 40 flights - 15 minutes? - 30 minutes to go up and down, 540 calories

Nutrient requirements today: Am I meeting my nutrient requirements?

 [TodayPast]Create? [WeekPast]Create? 2 [WeeksPast]Create? Month

Fat-Soluble Vitamins

 Nutrient Units Intake RDA % RDA
 Vitamin A mcg_RE 969.87 1000 96.99   - 4% under
 Vitamin D mcg 0 5 0                  - 100% under
 Vitamin E mg_ATE 12.36 10 123.63
 Vitamin K mcg 2.13 80 2.67           - 98% under

Water-Soluble Vitamins

 Nutrient Units Intake RDA % RDA
 Vitamin C mg 326.89 60 544.81
 Thiamin mg 1.52 1.2 126.41
 Riboflavin mg 0.954 1.3 73.38         - 27% under
 Vitamin B-6 mg 1.86 1.3 142.93        - 94% under
 Vitamin B-12 mcg 0.153 2.4 6.36       - 33% under
 Niacin mg 10.88 16 67.98
 Folate mcg 501.6 400 125.4

Trace Minerals

 Nutrient Units Intake RDA % RDA
 Iron mg 38.04 10 380.36
 Zinc mg 5.85 15 39.03                 - 60% under
 Selenium mcg 43.35 70 61.92           - 40% under
 Copper mg 1.68 --- ---

Major Minerals

 Nutrient  Units Intake RDA % RDA
 Calcium    mg   1706   1000 170.6
 Phosphorus mg   937.72  700 133.96
 Magnesium  mg   303.92  420 72.36     - 28% under
 Sodium     mg   2782.2  ---  ---
 Potassium  mg   4024.7  ---  --

Note:

Added with snack several multivitams, and melatonin.

Targets:

4-10 servings of fruits/veggies, 6-10 servings of grains, and 2-3 servings of protein each day
Service size quiz
So if I don’t exercise, I would try to only eat 900-1,400 per day, as my non-exercise maintenance requirement is 1,900, right? Well, not really. Experts say that men need to take in a minimum of 1,500 calories a day, or they probably aren’t getting enough nutrients (for women, the minimum is 1,200 per day). Source

Calculating daily calory need: http://recipes.howstuffworks.com/question457.htm -

BMR + Thermic (calories consumed * 0.1) + activity...
Harris-Benedict formula for BMR:

245 lbs, 41 years old, 70 inches tall - 2233.7 BMR - BMR represents 60-70% of calories burned

thermic is calories used in digestion (0.1 * calories consumed) = 200
Activites - http://recipes.howstuffworks.com/framed.htm?parent=question457.htm&url=http://www.nutristrategy.com/activitylist.htm

1 hr 2mph walking, 190 lbs - 216 calories

Some questions answered on this page:

How many ounces in an orange? How many ounces of juice in one orange? 90 grams of orange juice equal how many ounces?
How many ounces is an apple?

Fresh copy to be cached until 1:14:43 PM

Hive Wiki: Food Diary 2008-04-14

Wiki is a website that allows the visitors to quickly and easily add, remove and otherwise edit and change some content, sometimes without the need for registering. This ease of interaction and use makes the Hive Wiki an effective tool for collaborative authoring. Go Here To Start Fresh No-Cost Hive Wiki Now! Home \| Edit \| Index \| Recent Changes Morning Weight: 245 (Food Diary 2008-04-15) Recommended Daily Calorie Intake Calculation For 245 Pounds Calories burned while walking and standing Food Measurement Conversions Breakfast: ~557 cal. 9% fat, 83% carbs, 8% protein 1 apple (5.5oz. or 154g) - Medium: 81 cal. 1 cup "lite" lemonade ~50 cal. (fitday: 39.5) 11 oz. cream of wheat ~205 cal. (fitday 1 cup cooked = 8oz) 1 oz. raisins ~116 cal. (fitday: small box 1.5oz) (300kc/100g.) 1 oz. granola ~100 cal. 10 oz. mixed fruits - ~65 cal. (watermelon cup = 48 cal.) 2 oz. watermellon slices, 3 oz. cantelope slices, 3 oz. honeydew slices, 2 oz. pineapple Lunch: ~340 cal. 10 oz. fruits - mix of watermelon, sugar melon - ~65 cal. (fitday:cantelope 54.6 cal/cup) 1 oz (28 g.) bite size cheddar cheese crackers - 130 cal. 40g dried blueberries - 140 cal. (stoneridge orchards: blueberries + high fructose corn syrup, malic acid, sunflower oil, blueberry flavor, citric acid) Raw blueberries: 81 cal / cup... Sweetened - Approx 0.75 cup = 140cal 892 calories above fat 10% / carbs 83% / protein 7% Dinner: ~1017 cal. 2 Oranges - produces 2 ounces of juice, 9 grams of carb, 1 gram protein ea - 47 cal each --- 124 cal Fitday says 62 cal each 1/3 cup dried cherries - 125 calories (Safeway: Dried red tart cherries, Sugar, sunflower oil) fitday says 0.6 cup sweetened frozen cherries = 138cal 800 cal large portion of salad (lettuce, black olives) 46 cal. 2oz. blue cheese dressing - 3 tbsp. - 231 cal. large serving yams - 1 cup cooked - 157 cal. large serving squash - 2 cup cooked - 152 cal. 2x3x0.5 candy brazed tofu - 182 cal / 1/2 cup (tofu raw firm) - 182 cal. Feeling very full after finishing.... Snack: 6 fl. oz orange juice, - 80 cal. 8 ozs. fancy stuffed olives (with feta cheese and blue cheese) - ~350 cal. My Total: ~2480 (Maintain weight: ~2600 cal) Fitday total eaten: 2380 Fat-26% 57g / Carb-64% 39g / Protein-10% 48g Fat sat: 10g / poly: 25g / Mono: 17g After snack of olives: Fat 35% 94g / Carb-55% (42 fiber) / Protein-10% 60g Fat: sat: 22g / poly: 28g / mono: 37g Fitday thinks total burned: (BMR + Seated Desk Work) 3195 Exercise: None Climb four flights of stairs - 1 min 25 seconds - out of breath Estimate: 40 flights - 15 minutes? - 30 minutes to go up and down, 540 calories Nutrient requirements today: Am I meeting my nutrient requirements? [TodayPast]Create? [WeekPast]Create? 2 [WeeksPast]Create? Month Fat-Soluble Vitamins Nutrient Units Intake RDA % RDA Vitamin A mcg_RE 969.87 1000 96.99 - 4% under Vitamin D mcg 0 5 0 - 100% under Vitamin E mg_ATE 12.36 10 123.63 Vitamin K mcg 2.13 80 2.67 - 98% under Water-Soluble Vitamins Nutrient Units Intake RDA % RDA Vitamin C mg 326.89 60 544.81 Thiamin mg 1.52 1.2 126.41 Riboflavin mg 0.954 1.3 73.38 - 27% under Vitamin B-6 mg 1.86 1.3 142.93 - 94% under Vitamin B-12 mcg 0.153 2.4 6.36 - 33% under Niacin mg 10.88 16 67.98 Folate mcg 501.6 400 125.4 Trace Minerals Nutrient Units Intake RDA % RDA Iron mg 38.04 10 380.36 Zinc mg 5.85 15 39.03 - 60% under Selenium mcg 43.35 70 61.92 - 40% under Copper mg 1.68 --- --- Major Minerals Nutrient Units Intake RDA % RDA Calcium mg 1706 1000 170.6 Phosphorus mg 937.72 700 133.96 Magnesium mg 303.92 420 72.36 - 28% under Sodium mg 2782.2 --- --- Potassium mg 4024.7 --- -- Note: Added with snack several multivitams, and melatonin. Targets: 4-10 servings of fruits/veggies, 6-10 servings of grains, and 2-3 servings of protein each day Service size quiz So if I don’t exercise, I would try to only eat 900-1,400 per day, as my non-exercise maintenance requirement is 1,900, right? Well, not really. Experts say that men need to take in a minimum of 1,500 calories a day, or they probably aren’t getting enough nutrients (for women, the minimum is 1,200 per day). Source Calculating daily calory need: http://recipes.howstuffworks.com/question457.htm - BMR + Thermic (calories consumed * 0.1) + activity... Harris-Benedict formula for BMR: 245 lbs, 41 years old, 70 inches tall - 2233.7 BMR - BMR represents 60-70% of calories burned thermic is calories used in digestion (0.1 * calories consumed) = 200 Activites - http://recipes.howstuffworks.com/framed.htm?parent=question457.htm&url=http://www.nutristrategy.com/activitylist.htm 1 hr 2mph walking, 190 lbs - 216 calories Some questions answered on this page: How many ounces in an orange? How many ounces of juice in one orange? 90 grams of orange juice equal how many ounces? How many ounces is an apple? Fresh copy to be cached until 1:14:43 PM 330 hits This Page: Edit \| History This Wiki: Home \| Related To Food_Diary_2008-04-14 \| Index \| Recent Changes \| Random Page \| Search Login \| Create New Wiki \| Wiki List 1/7/2009 5:14 AM v0.61.106 ADBEFEED
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