BREAKFAST:
200g skimmed milk (1 cup)
Margarine rye bread toast (200g rye bread and 50g margarine)
200g orange (2 pieces)
100g kiwi (1 piece)
MID-MORNING SNACK:
Cooked ham sandwich (50g rye bread and 100g cooked ham)
100g banana (1 piece)
LUNCH:
Lentils with vegetables (100g lentils and 50g several vegetables; carrot)
Asparagus salad (100g lettuce and 50g asparagus)
400g chicken
50g rye bread
100g melon (1 portion)
AFTERNOON SNACK:
200g skimmed milk (1 cup)
Cooked ham sandwich (50g rye bread and 100g cooked ham)
100g apple (1 piece)
DINNER:
Brown ice with aubergine (50g brown rice and 25g aubergine)
400g chicken
50g rye bread
100g yogurt with fibres and fruits
100g pear (1 piece)
________________________________________________________________________________________
CALORIES
| CARBOHYDRATES |
PROTEINS
|
FATS
| |
BREAKFAST
| ||||
200g skimmed milk
|
45cal/100g
90 cal
|
4.7g/100g
9.4g
|
3.1g/100g
6.2g
|
1.5g/100g
3g
|
200g rye bread
|
245cal/100g
490 cal
|
50.5g/100g
101g
|
8.2g/100g
16.4g
|
1.1g/100g
2.2g
|
50g margarine
|
730cal/100g
365 cal
|
0.4g/100g
0.2g
|
0.6g/100g
0.3g
|
81g/100g
40.5g
|
200g orange
|
42cal/100g
84 cal
|
10.5g/100g
21g
|
0.8g/100g
1.6g
|
0.2g/100g
0.4g
|
100g kiwi
|
53cal/100g
|
10.8g/100g
|
0.8g/100g
|
0.6g/100g
|
MID-MORNING SNACK
| ||||
50g rye bread
|
245cal/100g
122.5 cal
|
50.5g/100g
25.25g
|
8.2g/100g
4.1g
|
1.1g/100g
0.55g
|
100g cooked ham
|
126cal/100g
|
3g/100g
|
20g/100g
|
4g/100g
|
100g banana
|
85cal/100g
|
22.2g/100g
|
1.1g/100g
|
0.2g/100g
|
LUNCH
| ||||
100g lentils
|
340cal/100g
|
60.1g/100g
|
24.7g/100g
|
1.1g/100g
|
50g several vegetables
(carrot)
|
42cal/100g
21 cal
|
9.7g/100g
4.85g
|
1.1g/100g
0.55g
|
0.2g/100g
0.1g
|
100g lettuce
|
13cal/100g
|
2.9g/100g
|
0.9g/100g
|
0.1g/100g
|
50g asparagus
|
26cal/100g
13 cal
|
5g/100g
2.5g
|
2.5g/100g
1.25g
|
0.2g/100g
0.1g
|
400g chicken
|
103cal/100g
412 cal
|
0.9g/100g
3.6g
|
17.5g/100g
70g
|
3.1g/100g
12.4g
|
50g rye bread
|
245cal/100g
122.5 cal
|
50.5g/100g
25.25g
|
8.2g/100g
4.1g
|
1.1g/100g
0.55g
|
100g melon
|
44cal/100g
|
11.1g/100g
|
0.6g/100g
|
0.3g/100g
|
AFTERNOON SNACK
| ||||
200g skimmed milk
|
45cal/100g
90 cal
|
4.7g/100g
9.4g
|
3.1g/100g
6.2g
|
1.5g/100g
3g
|
50g rye bread
|
245cal/100g
122.5 cal
|
50.5g/100g
25.25g
|
8.2g/100g
4.1g
|
1.1g/100g
0.55g
|
100g cooked ham
|
126cal/100g
|
3g/100g
|
20g/100g
|
4g/100g
|
100g apple
|
58cal/100g
|
15.2g/100g
|
0.3g/100g
|
0.2g/100g
|
DINNER
| ||||
50g brown rice
|
353cal/100g
176.5 cal
|
75.8g/100g
37.9g
|
8.7g/100g
4.35g
|
1.7g/100g
0.85g
|
25g aubergine
|
25cal/100g
6.25 cal
|
5.6g/100g
1.4g
|
1.2g/100g
0.3g
|
0.2g/100g
0.05g
|
400g chicken
|
103cal/100g
412 cal
|
0.9g/100g
3.6g
|
17.5g/100g
70g
|
3.1g/100g
12.4g
|
50g rye bread
|
245cal/100g
122.5 cal
|
50.5g/100g
25.25g
|
8.2g/100g
4.1g
|
1.1g/100g
0.55g
|
100g yogurt with fibres and fruits
|
71cal/100g
|
12.5g/100g
|
4.7g/100g
|
0.2g/100g
|
100g pear
|
56cal/100g
|
14.8g/100g
|
0.3g/100g
|
0.2g/100g
|
TOTAL OF THE DAY
|
3621.75 cal
|
455.25g
|
266.95g
|
88.1g
|
OBSERVATIONS: By doing this project, I've realized that for reaching the calories that I consume in a day, I need to eat much more than I do now. Also, I would need to eat much more fruit, due to nowadays, I do not ingest any fruit, an the experts recommend eating 5 fruit pieces in a day.
Finally, I believe that this project has been a very interesting way for learnting the calories and the nutritional value of each food. Now, I know what should I eat, what I shouldn't and what I mustn't!
Very good Adrián!
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