As promised...here is a look at my food diary for yesterday!
Organic steel cut oats (1/4 cup dry), 2 tsp brown sugar, 1 tsp organic butter, tea with 1/2 cup organic 1% milk and an organic apple.
Approximately 341 calories, 10 grams of protein and 7 grams of fibre
The dietitian in me thinks this is a pretty balance breakfast: fibre, protein and slowly released carbohydrates for sustained energy (thanks to steady blood sugars). For weight loss, I typically like to see a little more protein and energy; you could add 1/2 cup cottage cheese to accomplish this nicely.
1 egg, scrambled into 1 1/2 cups of leftover beans and rice stew topped with 1/4 cup light feta cheese
Approximately 440 calories, 28 grams of protein and 8 grams of fibre
This is a good lunch but a little bit light on the veggies...a super quick side salad of baby spinach and cherry tomatoes would bump up the veggie servings without adding much in the way of calories.
1 pear with tea with 1/2 cup organic 1% milk
Approximately 150 calories, 4 grams of protein and 4 grams of fibre
Scrambled extra firm organic tofu with carrots, soy sauce and 1 cup of brown rice
Approximately 400 calories, 18 grams of protein and 5 grams of fibre
The dietitian in me says "not bad at all!" This is a good balance of grains, vegetarian protein and veggie servings.
My totals for the day: approximately 1331 calories, 60 grams of protein (18% of total calories) and 24 grams of fibre. This is a bit low for a lactating female...I did get 3 calcium servings and almost exactly met my daily goal for fibre. I also could have stood to bump up my fruit and veggie servings, as I only got 5 of my 7-10 for the day. More snacks could have helped with this (or the side salad at lunch). This is one of the biggest challenges I find being at home with a little one: I rarely think to snack and make lunch as quick as possible, so I am not always perfectly balanced in terms of nutrients. The good news is that this is a pretty healthy day overall...and I get a whole new chance to eat even better again today!
In good health,