2007-09-02 Eating Diary

Today is 2 September 2007, Sunday

At 0545 hour, my weight = 58.70 kg (Camry) and BMI = 21.302

Based on my weight of 58.7 kg and STI calorie need calculator, my calorie required today is 1641.25 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.

As at 2100 hr today, dietary fibre (g.) and kcal of food already taken:

-- Actual plain water intake = 1.6 litres
--150 g. Quaker instant oatmeal (smooth & Creamy) per 100g., 5.00 g, 183.70 kcal
--1 cup of Gold Roast low sugar 3-in-1 Coffee , 0.00 g, 70.00 kcal
--100 g Apple with skin ( 52 kcal/100g., 2.4 g fibre/100g.), 2.40 g, 52.00 kcal
--1 mixed vegetable rice BRR mkt (Cabbage+ spinach+Tau Kua) , 3.00 g, 400.00 kcal
--1 x 100 g Banana Raw (2.60 g/100g and 89 kcal/100g), 2.60 g, 89.00 kcal
--110 g. Banana Raw (2.60 g/100g and 89 kcal/100g), 2.86 g, 97.90 kcal
--100 g Apple with skin ( 52 kcal/100g., 2.4 g fibre/100g.), 2.40 g, 52.00 kcal
--Milo Kosong (Sunday Meeting/pub), 0 g, 50.00 kcal
--Japanese Curry Chicken Rice (Sunday Meeting) , 0.00 g, 450.00 kcal
--110 g. Banana Raw (2.60 g/100g and 89 kcal/100g), 2.86 g, 97.90 kcal

Actual total calories intake = 1542.50 kcal

Total Calorie Deficit so far today = 1641.25 - 1542.50 = 98.75 kcal

Total dietary fibre taken so far today = 21.12 g

Fibre Target Less Fibre taken - = 25.00 – 21.12= 3.88 g

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.

Exercise: 6.00 a.m. to 7.00 a.m. Warmed up with stretching exercise. Walked about 1600 steps near home. Then cooled down by walking around very slowly. This was the first exercise in the last one or two years. Before today, my only exercise was also walking.

The last time I ever ran and did any strenuous physical training was about twenty years ago when I was still an army reservist.

Bowel movement (1st ) = 1 x Medium to big (Not soft. Smooth exit. 4 pieces of 5-to-6-cm Banana-shape stools. Sunk to the bottom of the toilet bowl probably because of my very low oil diet. The stools did not loosen up. 1730 hour)