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For this blog, I decided to feature a snapshot of my own diet. I will share today’s dietary intake with you, along with an analysis of my calorie, protein, fat and key micronutrient intakes. I am trying to lose the last 5lbs of my post-baby weight, and have lost 2lbs in the last week. My current weight is 62kg, and my body mass index (BMI) is 24.7 – the top end of the ‘healthy’ range. My target weight is 60kg.
Generally to lose weight, you need to eat at least 400kcal less than your energy requirements. You will see from the dietary analysis section below that I ate less than my requirements today.
A day in the life of Annemarie Aburrow:
|Time of day||Foods||Drinks|
|Breakfast||35g cheerios & 120ml semi-skimmed milk|
|Mid-morning||3 cups of tea (semi-skimmed milk & 1 Stevia sweetener)|
|Lunch||Sandwich (2 slices wholemeal bread, olive spread, 25g cheddar cheese, ½ red onion)Small pear||Small glass of Pepsi Max|
|Mid-afternoon||2 cups of tea|
|Evening meal||3 roast potatoes (roasted using olive spread)3 mini pork medallions80g roast carrots80g sweetcorn||Glass of no-added-sugar squash|
|Evening snack||Apple||Cup of tea|
Dietary Analysis: Comparison of intake vs nutritional requirements for key nutrients:
Computerised dietary analysis was performed on my diet. The table below shows how my diet compares with my personalised requirements for key nutrients. Dietary analysis revealed the following:
|Nutrient||Requirement (RNI)||Expert Dietitian’s intake|
|Energy (kcal)||1679 kcal (personalised requirement based on weight)||1213 kcal|
|Protein||62g (personalised requirement based on weight)||82g|
|Total fat||37 – 65g||39g|
|Sugar||Less than 49g||49g|
|Calcium||700 mg||834 mg|
|Vitamin C||40 mg||69 mg|