2007-08-22 Eating Diary

Today is 22 August 2007, Wednesday.

At 0550 hour, my weight = 58.4 kg (Camry) and BMI = 21.193

Based on my weight of 58.4 kg and STI calorie need calculator, my calorie required today is 1635 Kcalories (Sedentary).

For today, my target calorie intake is 1200 kcal.

For today, my target dietary fibre intake is at least 25.00 g.

For today, my target plain water intake is 2 litres.

(Note: From 2007-08-20, started to use a 1-litre plastic bottle with measurement for water intake monitoring)

As at 2359 hr today, kcal of food already taken:

-- 1.5 litres of plain water = 0 kcal
-- 1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
-- 2 x slice(s) of Gardenia high fibre white bread = 137 kcal
-- 100 g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.) = 48 kcal
-- 1 x 60 g. Banana Raw (2.60 g/100g and 89 kcal/100g) = 53.4 kcal
-- 1 mixed vegetable rice BRR mkt (Bocai+ spinach+Tau Kua) = 350 kcal
-- 100 g Apple No skin (48kcal/100g., 1.3 g fibre/100g.) = 48 kcal
-- 130 g. Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g) = 61.1 kcal
---1 Serving ( 1/8 ) of Mixed Grains + sweet potato Ref: G07H16 =313.00 kcal
-- 50 g. Quaker instant oatmeal (smooth & Creamy) = 183.70 kcal
--1 x 60 g. Banana Raw (2.60 g/100g and 89 kcal/100g) = 53.40 kcal

Actual total calories intake = 1317.60 kcal

Total Calorie Deficit so far today = 1635 – 1317.60 = 317.40 kcal

Dietary Fibre intake so far for today:

-- 1.5 litres of plain water = 0 g
-- 1 cup of Gold Roast low sugar 3-in-1 Coffee = 0 g
-- 2 x slice(s) of Gardenia high fibre white bread = 3.4 g
-- 100 g Apple No skin (48kcal/100g., 1.3 g fibre/100g.) = 1.3 g
-- 1 x 60 g. Banana Raw (2.60 g/100g and 89 kcal/100g) = 1.56 g
-- 1 mixed vegetable rice BRR mkt (Bocai+ spinach+Tau Kua) = 2 g
-- 100 g Apple No skin (48kcal/100g., 1.3 g fibre/100g.) = 1.3 g
-- 130 g. Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g) = 3.12 g
--1 Serving ( 1/8 ) of Mixed Grains + sweet potato Ref: G07H16= 9.61 g
--50 g. Quaker instant oatmeal (smooth & Creamy) = 5.00 g
--1 x 60 g. Banana Raw (2.60 g/100g and 89 kcal/100g) =1.56 g

Total dietary fibre taken so far today = 28.85 g

Fibre Target Less Fibre taken - = 25.00 – 28.85 = – 8.85 g

Bowel movements = 1 x Big (Soft, Long, 1420 hr)

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.