2007-07-22 Eating Diary

Today is 22 November 2007, Thursday

At 0645 hour, my weight = 56.5 kg (Camry) and BMI = 20.503.

Based on my weight of 56.5kg and STI calorie need calculator, my calorie required today is 1602.5 Kcalories (Sedentary).

Food taken on 2007-11-22, Thursday

Some Hong Kong Mee (dry) from BB
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
120g Potato with skin boiled (100g before boiled)
1 x Cafe21 coffee (14g = 58kcal, no tansfat, no sugar, Na 5.9mg)
90g Tomato Raw
90g Tomato Raw
1 serving of Mixed grains, Black Sesame, Sweet potato Ref: G07K19
50g Cucumber Raw (1st time = 071114)
50g Banana Raw (2.60 g/100g and 89 kcal/100g)
50g Lettuce Raw
110g Apple No skin ( 48kcal/100g., 1.3 g fibre/100g.)
50g Banana Raw (2.60 g/100g and 89 kcal/100g)
1 x of pork porridge with 1 egg and half youtiao
50g Banana Raw (2.60 g/100g and 89 kcal/100g)

Statistics of the food and water taken today

(A) Energy required by my weight (kcal) =1602.50
(B) Actual Energy taken in the day (kcal) =1488.50
(C ) Energy Deficit for the day in kcal = (A) - (B) =114.00
(D) Total Water taken today (litres) =2.00
(E) Total Dietary Fibre taken in the day (grams) =25.18
(F) Total Protein taken in the day (grams) =28.53
(G) Total Fat taken in the day (grams) =25.44

Health Supplements taken today:

(a) 1 x Centrum multivitamin tablet
(b) 1 x 1000 mg vitamin C tablet (Kordel)
(c) 1 x 50 mg zinc tablet (GNC)
(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 until 26 October 2007
(g) 2 x “Caltrate 600+D” calcium (600g) +Vitamin D (200 IU)
(h) 1 x Synergy brand garlic tablet (Ca 58 mg, Phosphorus 46 mg, garlic bulb 400 mg)
(i) 1 x Now Brand Iron complex (Non-Constipating) (Iron 27 mg) from 29 October 2007 on even dates only. But it was taken daily since 12-11-2007 to try out whether it is OK to this amount.

My Sleep Monitor for today (starting on 071101):

2007-11-22: (A) 0100 hr to 0630 hr = 5 hours 30 minutes.
2007-11-22: (B) 1330 hr to 1400 hr = 0 hours 30 minutes.
2007-11-22: (C) 2100 hr to 2200 hr = 1 hours 0 minutes.

Total sleep on 071122 = 7 hours 0 minute

Exercise: 45 minutes (1800 hr to 1845 hr. Stretching = 15 mins, slow walk = 5 minutes, Fast walk = 15 mins, cool down = 5 mins.)

Bowel Movement: NIL