Diet as of August 2016

salmon

Breakfast
2 slices of grain rich, wholemeal bread w/ salt reduced Vegemite.
250mL milk either as Liddell’s chocolate (lactose free) or Up & Go.
1000IU vitamin D3

Lunch
150g chicken
20g of Lindt 90% cocoa dark chocolate
Cenovis multivitamin
167mg calcium

Dinner
150g salmon
1 slice of grain rich, wholemeal bread w/ salt reduced Vegemite.
333mg calcium
1000IU vitamin D3

August2016_Mk2

All of that food works out to be an estimated 63% intake of energy based on the calculator here. At 79.6kg my energy requirements are estimated to be around 8145kJ per day and I’m consuming around of 5132kJ, around 1700kJ per meal.

pie_august2016

I think we’re at a pretty good balance overall, I’ll be increasing healthy fats to increase my energy intake as I reach what I would consider an ideal healthy weight (~75kg). I’m quite looking forward to having peanut butter on things more often as it is a great source of healthy fats.

Also Interestingly enough, salt reduced Vegemite has vitamins B6 and B12 – both of which are missing from the normal variety, that is my reason for eating it – not the fact it is low sodium**. Meals are around 5 – 6 hours apart to keep my appetite at bay and to avoid overeating or even worse, snacking.

* The RDI for carbohydrates is quite high, while I’d love to eat half a loaf of bread each day to get 300g of carbs, that isn’t going to happen anytime soon.

** I’ve switched my processed, uber-refined salt to Himalayan pink rock salt. Sodium may not be as evil as it is portrayed as long as potassium is kept in balance, a higher sodium intake shouldn’t be an issue. Also I’m moving away from iodised salt as you’d need 1/2 a teaspoon of iodised salt per day. The multivitamin comes in handy here and saves the day meeting the RDI. Additionally the food eaten will likely have some iodine in it.

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