1/26/11

So far, this what I've consumed for the day:

1 packet carnation instant breakfast:  130 Calories, 19g Sugar, 5g Protein, 230mg Potassium, 27g Carbohydrates, <5mg Cholesterol, 15% Vitamin A, 140% Vitamin C, and 25% calcium, iron, vitamin D, vitamin E, vitamin K (and other vitamins of lesser percentages)
1 cup Deans 2% Milk:  130 Calories, 20mg Cholesterol, 130mg Sodium, 12g Sugar, 8g Protein, 12g Carbohydrates, 30% calcium, 25% Vitamin D, 4% Vitamin C, 10% Vitamin A.

7 cups of water.

1/2 cup Cheddar and Broccoli Rice:  140 Calories, 25 fat calories, <2.5mg Cholesterol, 325mg Sodium, 24.5g Carbohydrates, 1g from Sugar, .5g Dietary Fiber, 3.5g Protein
2 pieces of Dove Raspberry Chocolates:  .052 Calories, 2mg Cholesterol, 2.2g Carbohydrates, .3g Fiber, .2g Protein.  Sugar Free!  (I am very surprised at how few calories are in just one piece of these yummy chocolates!)

For the record, it's been about 45 minutes since I finished breakfast and I feel a strong urge to nap, which is quite usual.  With my calorie intake thus far being so low, I don't think it would be wise to work out this morning.  Perhaps after lunch.
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No after lunch working out...I still feel just as tired as after breakfast.  Maybe it's just eating that makes me tired?
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So far, I think I need to eat 3 small meals before work.  After about 2pm I was starving.  Energy picked up before work.  I made a sandwich and have, so far, only eaten half of it.  I don't want to stuff myself because that causes heartburn and stomach problems. So far I am free of those this evening, just feeling tired.  I will eat the rest of my sandwich in about an hour or so, while watching American Idol.  :)  So I'll just put the nutritional info for my whole sandwich.

2 slices whole grain bread:  200 calories, 40 fat calories, no cholesterol, 230mg Sodium, 40g Carbohydrates, 8g Dietary Fiber, 6g Sugar, 10g Protein
1 slice provolone cheese:  100 Calories, 70 fat calories, 25mg Cholesterol, 230mg Sodium, no carbs, dietary fiber or sugar, 7g Protein.
4 slices Honey Ham:  33 Calories, 6 fat calories, 16mg Cholesterol, 433mg Sodium, 1g Carbohydrates, 1g Sugar, 6g Protein.
2 Tablespoons Mayo:  200 Calories, 200 fat calories, 20mg Cholesterol, 160mg Sodium, no carbs, dietary fibers, sugar or protein.  Wow, pure fat!
1 teaspoon honey mustard:  10 Calories, no cholesterol, dietary fibers, protein and less than 1g sugar, 35mg Sodium.

Felt a bit of heartburn from about 8-10pm.  Cold things like ice cream and carnation usually help reduce it, so I had some carnation.

1 cup Deans 2% Milk:  130 Calories, 20mg Cholesterol, 130mg Sodium, 12g Sugar, 8g Protein, 12g Carbohydrates, 30% calcium, 25% Vitamin D, 4% Vitamin C, 10% Vitamin A.
1 packet reduced sugar carnation:  80 Calories, <5mg Cholesterol, 60mg Sodium, 300mg Potassium, 12g Carbohydrates, 7g Sugar, 4g dietary fiber, 5g Protein.

So based on my weight, age and height, I should be consuming anywhere between 1,000 and 1,500 calories, depending on whether or not I partake in rigorous activities.  I think that 1,200 is a good goal to reach daily as I do a lot of lifting, bending, squatting, and walking at work throughout the week.

RDA of:
Carbohydrates (starches, not sugar) is 125-175g
Protein is 44-60g.
Cholesterol is less than 300mg a day.
Dietary Fiber is 20-35g
Calcium is 1,200mg
Sodium is 1,100mg
Iron is 10-15mg
Vitamin C is 60mg
B (complex, varies) <1-7mg
Vitamin A is 1mg
Vitamin D is .01mg
Vitamin E is 10mg
Vitamin K is .08mg

Today's Total Calorie Intake:  1153 (not counting the minuscule .052 calories from the chocolates)

Today's Total Carbohydrates Intake:  161.7g, 59g from sugars

Today's Total Protein Intake:  52.7g

Today's Total Cholesterol Intake:  112mg

Well, I'd say I did fairly well for the day.  Numbers are all about where they should be.  Only problem is, I really didn't consume any vegetables or fruit.  Water, bread, rice, ham, cheese, milk, chocolate and a very small amount of broccoli.  Off to bed.