2008-08-18 Eating Diary

Today is 18 August 2007, Saturday.

At 0650 hour, my weight = 59.20 kg (Camry) and BMI = 21.483

Based on my weight of 59.2 kg and STI calorie need calculator, my calorie required today is 1648.75 Kcalories (Sedentary).

For today, the target calorie intake is 1200 kcal.

As at 1410 hr, Food already taken:

(a) 3 x cups of plain water.
(b) 1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(c ) 50 g. Quaker instant oatmeal (smooth & Creamy) = 183.70 kcal
(d) 1 x Owl brand 3-in-1 instant coffee mix less sugar = 82 kcal
(e) 1 Serving ( 1/8 ) of Mixed Grains + sweet potato Ref: G07H16 = 313.00 kcal.
(f) 1 x 100 g. apple. (65 kcal/125g.) = about 52 kcal
(g) 100g. Papaya Raw (39 kcal/100g and fibre 1.8/100g) = 39.00 kcal
(h) 100 g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g) = 47 kcal

Actual total calories intake = 782.70 kcal

As at 2359 hr, Food already taken:

(a) 5 x cups of plain water.
(b) 1 cup of Gold Roast low sugar 3-in-1 Coffee = 70 kcal
(c ) 50 g. Quaker instant oatmeal (smooth & Creamy) = 183.70 kcal
(d) 1 x Owl brand 3-in-1 instant coffee mix less sugar = 82 kcal
(e) 1 Serving ( 1/8 ) of Mixed Grains + sweet potato Ref: G07H16 = 313.00 kcal.
(f) 1 x 100 g. apple. (65 kcal/125g.) = about 52 kcal
(g) 100g. Papaya Raw (39 kcal/100g and fibre 1.8/100g) = 39.00 kcal
(h) 100 g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g) = 47 kcal
(I ) 1 x slice(s) of Gardenia high fibre white bread = m68.5 kcal
(j) 150 g. x Carrots, raw (41kcal/100g. And 2.8 fibre/100g.) = 61.5 kcal
(k) 1 x of pork porridge with 1 egg and half youtiao = 400 kcal
(l) 5 x BOBO Brand Cuttlefish balls (20.83 g/each, 130.4 kcal/100g) =135.81 kcal
(m) 100 g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.) = 48 kcal

Actual total calories intake = 1496.51 kcal

Target Calorie Deficit for the day = 1648.75 - 1496.51 = 152.24 kcal

Dietary Fibre intake so far for today:

(a) 5 x cups of plain water = 0g
(b) 1 cup of Gold Roast low sugar 3-in-1 Coffee = 0 g
(c ) 50 g. Quaker instant oatmeal (smooth & Creamy) = 183.70 kcal
(d) 1 x Owl brand 3-in-1 instant coffee mix less sugar = 0 g
(e) 1 Serving ( 1/8 ) of Mixed Grains + sweet potato Ref: G07H16 = 9.61 g
(f) 1 x 100 g. apple. (65 kcal/125g.) = 1.30 g
(g) 100g. Papaya Raw (39 kcal/100g and fibre 1.8/100g) = 1.80 g
(h) 100 g Orange (all varieties 47kcal/100 g.+ fibre 2.4 g/100g) = 2.40 g
(I ) 1 x slice(s) of Gardenia high fibre white bread = 1.70 g
(j) 150 g. x Carrots, raw (41kcal/100g. And 2.8 fibre/100g.) = 4.20 g
(k) 1 x of pork porridge with 1 egg and half youtiao about 400 kcal = 0 g
(l) 5 x BOBO Brand cuttlefish balls (20.83 g/each, 130.4 kcal/100g) = g
(m) 100 g Apple No skin (48kcal/100g., 1.3 g fibre/100g.) = 1.30 g

Total dietary fibre taken so far today = 27.31 g

Remaining dietary fibre to be taken today = 25.00 – 27.31 = - 2.31 g.

Bowel movements = 1 x big (not so soft, long shape, 1530hr)

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.

Note: At 1325 hr, 18 August 2007, I took 1 x OMEPRAZOLE 20 mg capsule and 2 x DICLOFENAC SOD EC 25 mg tablet again because the left foot “behind ankle” slightly swollen, slightly ached and slightly itchy again. (After seeing doctor on 20th July 2007 because the slightly swollen part behind the angle bone just above the right foot got worse. It ached and I walked with slight limping.)