Monday, 14 May 2007

A Very Good CRON Day

I haven't had a report from CoM as good as this in a while and I am surprised, both at the nutrition and how low the calories are now I've entered everything and totalled it up. They are probably a bit higher in reality because breakfast #1 was estimated and it's impossible to make hummus without licking the spoon (or maybe that's just me).

Breakfast #1: melon, blueberries, Total 0%, wheatgerm, almonds, pumpkin seeeds, flax seeds
Breakfast #2: grapenuts and museli flakes with 1 tsp LLBY and warm soya milk; 1 boiled egg, one boiled egg without the yolk.

Lunch: salad of pak-choi, spinach, peas, asparagus, green pepper and mushrooms with cottage cheese and LLBY and flax oil; baked butternut squash with cinnamon

Dinner: Romaine lettuce wraps with homemade hummus (with extra pumpkin, sunflower and flaxseeds blended in) with chopped raw zucchini, tomato and mint (this was yummy); steamed broccoli and the rest of the zucchini.

It felt like loads but actually it doesn't look like much now I write it down. I'll probably have some strawberries and a few nuts or something as a dessert later on.

Here's the crunch.

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Nutrition Summary for 14 May 2007
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General (85%)
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Energy | 1052.1 kcal 88%
Protein | 83.9 g 93%
Carbs | 139.7 g 116%
Fiber | 34.3 g 114%
Fat | 26.2 g 66%
Water | 1643.2 g 61%

Vitamins (100%)
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Vitamin A | 46040.9 IU 1973%
Folate | 1162.0 µg 290%
B1 (Thiamine) | 2.0 mg 185%
B2 (Riboflavin) | 3.9 mg 350%
B3 (Niacin) | 21.7 mg 155%
B5 (Pantothenic Acid)| 6.5 mg 129%
B6 (Pyridoxine) | 3.6 mg 278%
B12 (Cyanocobalamin) | 3.0 µg 123%
Vitamin C | 397.4 mg 530%
Vitamin D | 441.9 IU 221%
Vitamin E | 17.1 mg 114%
Vitamin K | 967.6 µg 1075%

Minerals (99%)
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Calcium | 1148.6 mg 115%
Copper | 2.3 mg 259%
Iron | 20.4 mg 113%
Magnesium | 464.8 mg 145%
Manganese | 3.7 mg 206%
Phosphorus | 1362.0 mg 195%
Potassium | 5057.8 mg 108%
Selenium | 97.2 µg 177%
Sodium | 1391.2 mg 93%
Zinc | 10.3 mg 128%

Lipids (80%)
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Saturated | 4.7 g 47%
Omega-3 | 3.6 g 331%
Omega-6 | 4.7 g 108%
Cholesterol | 219.0 mg 73%

2 comments:

Illiah said...

It's amazing what all those leafy greens can do for you, isn't it? So filling and so filled with nutrition.

Yay for you having a good day, you deserve it after last week.

Mizzi said...

I love reading your menus Sara. Always so healthy, delicious and inspiring!