WENXIN'S F&N PT ;

Wednesday, February 24, 2010

Calories (Kcal)
Day 1=1962
Day 2=1672
Day 3=1829
Average=1821
Recommended=1941
Percentage of recommended met=94%

I think that my calorie intake is somewhat near the recommended value and that I can continue the same calorie intake as it can help me maintain my current healthy body weight.

Fats (g)
Day 1=79.6
Day 2=122.9
Day 3=64.5
Average=89
Recommended=65
Percentage of recommended met=137%

My fat intake was high as I like to eat fast food and they contributed to the amount of fats I consumed, and also the plate of Carbonara I ate on Day 2. I will try to reduce my fat intake and creamy foods/deserts and also to eat less fast food.

Cholesterol (mg)
Day 1=164
Day 2=213.5
Day 3=892
Average=423
Recommended=300
Percentage of recommended met=141%

My cholesterol intake could have been below recommended level had I not ate the omelette I ate for breakfast on Day 3. I will try to cut down on omelettes as I have now found that it contains an astronomical amount of cholesterol.

6:26 AM

Spaghetti Cabonara usually contains a lot of fat and calories due to the creaminess of Carbonara and the large amounts of Parmesan cheese that is put in. Parmesan cheese is unhealthy as it is salty (sodium) and contains a lot of fat Macaroni and Cheese however, offers the same taste of pasta but much less fats and calories. Vegetables added are also high in vitamins and fiber.

No-Bake Macaroni & Cheese

Ingredients
* 8 ounces whole-wheat elbow noodles, (2 cups)
* 1 10-ounce package frozen chopped broccoli
* 1 3/4 cups low-fat milk, divided
* 3 tablespoons flour
* 1/2 teaspoon garlic powder
* 1/2 teaspoon salt
* 1/4 teaspoon ground white pepper
* 3/4 cup shredded extra-sharp Cheddar cheese
* 1/4 cup shredded Parmesan cheese
* 1 teaspoon Dijon mustard

Preparation

1. Bring a large pot of water to a boil. Cook pasta for 4 minutes. Add frozen broccoli and continue cooking, stirring occasionally, until the pasta and broccoli are just tender, 4 to 5 minutes more.
2. Meanwhile, heat 1 1/2 cups milk in another large pot over medium-high heat until just simmering. Whisk the remaining 1/4 cup milk, flour, garlic powder, salt and pepper in a small bowl until combined. Add the flour mixture to the simmering milk; return to a simmer and cook, whisking constantly, until the mixture is thickened, 2 to 3 minutes. Remove from the heat and whisk in Cheddar, Parmesan and mustard until the cheese is melted.
3. Drain the pasta and broccoli and add to the cheese sauce. Return to the heat and cook, stirring, over medium-low heat, until heated through, about 1 minute.

Nutrition

Per serving: 412 calories; 13 g fat (7 g sat, 1 g mono); 37 mg cholesterol; 56 g carbohydrates; 22 g protein; 7 g fiber; 640 mg sodium; 236 mg potassium.

Nutrition Bonus: Vitamin C (70% daily value), Calcium (40% dv), Fiber (27% dv), Vitamin A (25% dv), Magnesium (16% dv).

Source

5:56 AM

Friday, February 19, 2010

SATURDAY, 30 JANUARY 2010

Time

Food name & Amount

Calories (Kcal)

Fats (g)

Cholesterol (mg)

7.45 am

10.10am

12.15pm

5.00 pm

7.00 pm

8.15pm

1 Cheese bun, baked

1 Chicken pie

1 KFC Toasted Bandito Pockett

1 KFC Mashed Potato

1 regular KFC Pepsi

8 Strawberries

1 cookie

1 bowl of Rice

1 Mapo tofu dish

1 Choy sum dish

½ Apple

168

456

540.6

155

242

33.4

0.5

2.7

0.4

Total =

1962

79.6

164

SUNDAY, 31 JANUARY 2010

Time

Food name & Amount

Calories (Kcal)

Fats (g)

Cholesterol (mg)

9.00 am

11.30am

2.00 pm

6.30 pm

8.00 pm

1 bowl of Pumpkin Porridge

1 Mapo tofu dish

1 Pork floss bread

1 piece of Papaya

1 plate Spaghetti carbonara

1 slice of Garlic bread

1 bowl of Rice

1 Choy sum dish

1 Miso soup dish

1 glass of orange juice

190

389

310

160

242

112

0.4

0.5

7.5

131

Total=

1672

122.9

213.5

MONDAY, 1 FEBRUARY 2010

Time

Food name & Amount

Calories (Kcal)

Fats (g)

Cholesterol (mg)

6.00 am

10.30am

12.30am

4.00 pm

8.00pm

9.00 pm

1 Onion omelette

250ml Milo

1 bowl of fishball noodles

1 cup of Iced lemon tea

1 glass of orange juice

2 slices of Pizza Hut Hawaiian pizza

2 Hershey’s Kisses

448

150

551

132

112

354

1.6

0.5

12.4

817

Total=

1829

64.5

892

5:18 AM