Tuesday, 27 February 2007

Basic CoM

I had a fairly low (food) calorie day yesterday due to feeling meh and also because I had a couple of glasses of wine at lunchtime; big mistake. But I still got 98/96% on vits and minerals. I think it's safe to say that, thanks to Emily's spinach-mushroom-seeds'n'nuts- tip, I have ON nailed!

I must remember not to slip into eating the same foods every day though. I'm still not sure what is low and what is not, even if I am over 100% on most everything now according to CoM. But CoM is not the last word, of course.

I think because yesterday was low on cals, I have been feeling it a little today. I felt too tired for the gym this morning, and I've been hungry about an hour ahead of schedule, which meant an early lunch and now an early dinner. I'm now stuffed, but I have a feeling it won't last. I've got a website to build tonight and... urgh, I can see an evening of fennel tea ahead of me.

So, back to the boring basics with today's food... I've had my usual berries and yogurt for breakfast; lunch was raw spinach and kale, grilled yellow pepper, tomatoes, cooked leeks, and eggwhites with lemon juice, flax and balsamic (I ate this just before friends invited me down to the pub for lunch - which meant that at least I didn't eat fries even if I did drink some chardonnay); dinner was lentils and mushrooms and celeriac in yogurt dressing with mixed herbs, steamed broccoli, asparagus, and butternut squash. I still have 50g of yogurt and some more grapenuts for later and (tada-tada-tada fanfare) I give you 99% on vitamins!

So, where can I get more B12? :-)

The Crunch Without The Glass

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Nutrition Summary for 27 February 2007
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General (80%)
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Energy | 999.9 kcal 83%
Protein | 65.0 g 72%
Fat | 24.9 g 62%
Carbs | 151.9 g 127%
Fiber | 36.3 g 145%
Water | 1605.9 g 59%

Vitamins (99%)
===========================================
Vitamin A | 46565.2 IU 1996%
Folate | 1081.5 mcg 270%
B1 (Thiamine) | 1.3 mg 120%
B2 (Riboflavin) | 2.9 mg 262%
B3 (Niacin) | 19.7 mg 141%
B5 (Pantothenic Acid)| 9.4 mg 188%
B6 (Pyridoxine) | 2.3 mg 177%
B12 (Cyanocobalamin) | 2.0 mcg 83%
Vitamin C | 410.7 mg 548%
Vitamin D | 582.2 IU 291%
Vitamin E | 17.2 mg 115%
Vitamin K | 1629.5 mcg 1811%

Minerals (95%)
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Calcium | 1094.3 mg 109%
Copper | 2.7 mg 302%
Iron | 24.4 mg 135%
Magnesium | 538.2 mg 168%
Manganese | 5.2 mg 288%
Phosphorus | 1441.2 mg 206%
Potassium | 5285.2 mg 112%
Selenium | 125.0 mcg 227%
Sodium | 800.8 mg 53%
Zinc | 10.3 mg 129%

Amino Acids
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Lipids (41%)
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Saturated | 3.2 g 16%
Omega-3 | 3.5 g 319%
Omega-6 | 5.8 g 48%
Cholesterol | 5.0 g 2%

2 comments:

Christina said...

Hi Sara! I've been reading your blog, but I don't think I've commented yet.
About B12 - it is hard to get enough without eating meat. If you don't mind fortified foods, and if you like cereal, some of them are good sources of B12.

Emily said...

B12 is the non-vegan vitamin - as far as I know, there are no vegan sources. There may be a little bit in yogurt, but you'll probably need to supplement.