Daily averages for the week:
| Calories: | Protein: | Carbs: | Fat: | Alcohol: | Fibre |
| 2307 | 20% | 45% | 31% | 4% | 29g |
| 1.68g/Kg | 3.84g/Kg | ||||
| Total exercise calories this week: | 1831 | ||||
Nutrition wise, this has not been my best week. The combination of an indulgent Friday and Saturday, coupled with being ill on Sunday, has pretty much killed all my healthy eating goals for the week. Once again I was over my target 2000 kcal per day six of the seven days this week, and I failed to get five servings of fruit and vegetables four of the seven days. The proportion of my calories coming from fat and alcohol was also higher than I’d like. On the plus side, my average amounts of protein and carbohydrate were in the right range, and I was very close to averaging the recommended 30g of fibre a day. I also hit my exercise target, working out five days this week and burning over 1800 calories. Because of this, I am not in danger of gaining any weight, but I doubt I’ll be losing any either.
This week demonstrates just how difficult it can be to stick to a healthy diet. I wouldn’t say I had a terrible diet this week – there were no fizzy drinks, chocolate bars, crisps or fast food meals, and we only ate out once. Even so, I was over my target calorie count and short on vegetables almost every day. I believe this illustrates just how unhealthy a “normal” diet is in the UK. If I, who know what I’m doing and pay attention to what I’m eating, am struggling this much, no wonder there is an epidemic of obesity and type II diabetes in this country.
The Score for 15 January:
| Calories: | Protein: | Carbs: | Sugars: | Fat: | Sat Fat: | Fibre: | |
| 2298 | 76.13g | 330.85g | 179.87g | 72.04g | 25.08g | 23.00g | |
| 14% | 58% | 28% | |||||
| Calories burned through exercise: | 0 | ||||||
What I ate:
| Time | Item | Amount |
| 05:30 | Snack organisation lightly salted rice crackers | 50g |
| Hot skimmed milk | 300mL | |
| with brown sugar | 10g | |
| 11:30 | Centrum Multivitamin, Vitamin E 400IU, Vitamin D 25 µg | |
| Tap water | 250mL | |
| Scrambled eggs | 115g | |
| Genius brown sliced gluten free bread, 2 slices toasted | 64g | |
| Butter | 6g | |
| St Dalfour Raspberry fruit spread | 28g | |
| Black Tea | 450mL | |
| 12:00 | Boots Re-Energise vitamin tablet | 1 tablet |
| dissolved in water | 250mL | |
| 14:30 | Tesco finest vine ripened tomato and lentil soup | 300g |
| Red grapes | 100g | |
| Yakult light | 65mL | |
| 15:30 | Black tea with lactose free skimmed milk and sugar | 450mL |
| Tesco free from Bramley apple pies | 2 pies | |
| 20:00 | Omlette made with ham, cheese and green pepper | 217g |
| Genius brown sliced gluten free bread, 1 slice toasted | 34g | |
| St Dalfour Raspberry fruit spread | 14g | |
| 21:30 | Tesco sweetened dried cranberries | 80g |