Monday June 16th
Breakfast- 8 am- 1 cup milk with bru coffee and 1 sugar , smoothie 1 cup soya milk, ice, with blueberries, rasberries, banana, nectarine (2-3 servings of fruits, 1 servings of dairy,1 serving protein)
Snack- 9:45 am- 1 cup dry oatmeal with 1 sugar(1.5 serving of grains), walnuts (1 serving fats), 7 to 8 cranberries (1/3 serving fruit?)
Note to self- my quote of sugar is done- need to have less sugar today..
Lunch- 12:00pm- Salad- (2 to 3 serv. veggies), baked chicken with tomato sauce(1 serving protein, 1 serving fat), 2 coffee candies (50 calories)
After lunch- 2:00pm- coffee with added skim milk and splenda (1/3 serving dairy)
Snack- 4:30 pm- low fat plain yogurt- 80 cals (1 serving dairy)
Snack-5:40pm- 1 apple, 1 orange( 2 servings fruit)
Coffee with 1/2 cup skim milk, bru coffee and 1 sugar (had to have it after an all day meeting:) (1/2 serving dairy)
Dinner- Dosa, sambar, one dark chocolate piece
In all- 4 to 5 servings fruit, 2 to 3 servings veggies, 2 serving protein, 3 serving dairy, 2 servings fat, 3 to 4 sugars, 2 to 3 servings rice, 2 servings dal
Workout- none
Tuesday- June 17th
Breakfast- 8 am- 1 cup milk with bru coffee and 1 sugar , 1 cup dry oatmeal with blueberries and rasberries and 1.2 sugar
Lunch- Salad with broccoli, spinach, beans, lettuce,
Snack- Soya mocha with 1 pump chocolate
Snack- Apple
Snack- 1/2 cup banana chips, 1/2 cup seasame chips
Snack- Popcorn while watching SATC:)
Dinner- 3.5 moong dosas(yummy), chutney, dahi, buttermilk , jalebi (LOR, Baby Phat's Mom makes awesome moong dal dosas!!:)
2 pieces of dark chocolate after I got home (shouldn't have had the chocolate:)
Workout- None
Wednesday- June 18th-
Breakfast- 9 am- 1 cup milk with bru coffee and 1 sugar, 3/4 cup soya milk with berries, rasberries, 1/2 banana and 1/2 nectarine
Lunch- Turkey sandwich - 2 bread slices, roasted turkey, lettuce, little mayo
Snack- 1:00pm- Soya mocha with 1 pump chocolate
Snack- peach
Snack- Trail mix bar, Orange
Dinner- 1.5 cups of split pea soup
After dinner- 2 pieces of Lindor dark chocolate
Snacked on some roasted chiwda.
* need to increase greens*
Workout- 4 miles run, stretch
** Need to get in more workout and running in the week**
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5 comments:
smoothie sounds yumm.. btw followed your style and made one for dinner last week and once for breakfast.. and you are right. they are easy and yummy.. and healthy. good tips.
I see that you are breaking it down by food type. Nice. Tells you how balanced your food is.
Good job!
You really like fruits!!!
Love Smoothies...need to get some more fruits for that.
Have a weirdly odd question...does having fruits give you gas?
:)- not wierd question ; around the clock, good question- I have heard and read that fruits do that.
Usually I don't have a problem with fruits. I have that problem if I have too much milk, so I have soya milk in the afternoons.
I know berries don't cause that, so I try to include berries when possible.
Here's a website which talks about foods that contribute to gas production:)- http://www.gicare.com/pated/edtgs12.htm
But I think having a retricted diet (avoiding too much food that are mentioned in the website) is for people who have the problem often and also IBS.. Let me know if you have any more questions.
One more reading website mentioned that fruits like pears, apples, peaches might cause gas. Berries should be good..
Choco - you are our nutrition champ! :D
Hey! Where's Thu and Fri's blog? Drowned in the 1/2 off martini? ;)
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