2007-08-09 Eating Diary

Today is 9 August 2007, Thursday.

At 0730 hour, my weight = 59.0kg (Camry) and BMI = 21.410

Based on my weight of 59.0 kg and STI calorie need calculator, my calorie required today is 1646.25 Kcalories (Sedentary).

For today, the target calorie intake is 1200 kcal.

As at 2359 hr today, food already taken:

(a) 6 cup(s) of plain water
(b) 1 x Owl brand 3-in-1 instant coffee mix – less sugar (Kopi Siew Dai) = 82 kcal
(c) 2 x slice(s) of Gardenia high fibre white bread = 137 kcal
(d) 1 x 100 g. apple. (65 kcal/125g.) = about 52 kcal
(e) 1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kca
(f) 16baba multi-grains + soya bean +dry sweet potato soup (Ref: G070728)= about 300 kcal.
(g) 1 cup of milo (Pubrec with QCL) = about 80 kcal
(h) 3 x small hiang + Jap deep fried onion (Pubrec withQCL) = about 300 kcal
(i) 100 g. papaya (55 kcal/140g) = about 55 kcal
(j) Some Long John Silver fried fish and chicken and French fries = 80 kcal
(k) 2 x slice(s) of Gardenia high fibre white bread = 137 kcal

Actual total calories intake = 1293.00 kcal

Remaining calorie to be taken today = 1200.00 – 1293.00 = -93.00 kcal

Today's Calorie Deficit as at this time = 1646.25 – 1293.00 = 353.25 kcal

Bowel movements = 1 x very small (difficult) and 1 x medium at about 1340 hr (Smelly, probably due to the junk food eaten at buffet dinner on 4 August 2007)

I need to look into my daily Dietary Fibre intake to overcome the constipation problem.

Dietary Fibre intake so far for today:

(a) 2 x slice(s) of Gardenia high fibre white bread = 3.40
(b) 1 x 100 g. apple. (1.3 g/100 g. no skin) = 1.30
(c) 1 serving (500g/8) Greenmax Multi grains (fibre 4 g./45g.) = 5.50
(d) Banana Raw 100 g. = 2.60
(e) Papaya Raw 100g. = 1.80
(f ) 2 x slice(s) of Gardenia high fibre white bread = 3.40

Sub-total of Dietary Fibre intake = 18.00 g.

Today’s Dietary fibre intake deficit = 25.00 - 18.00 = 7.00 g.

Exercise = None

Health Supplements taken today:

(a) 1 x multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet
(c) 1 x 50 mg zinc tablet
(d) 1 x Century Life maxi-hair tablet
(e) 1 x Bioscience tablet (Ca 300 g., mg 133g., zinc 5 g.)
(f) 1 x TwinLab iron caps (18 mg) on even dates only with effect from 14 July 2007 to avoid overdose of iron supplement.