food journal for jan. 2, 2009

[DeeDee24]

Hello everyone,

first of all, happy new year to all of you

goal is to lose some weight, around 10-15 kilograms. I will turn on way of eating and way of exercise. Right now I weight 75 kilograms and I am 5,8 tall. I don't know the fat percetage.
Exercise will be walking/jogging and sort of aerobics.
I would like to show food journal to you, hope to get some feedback.

Breakfast
- 3 egg whites
- 150 ml of semi-skimmed milk
- 50 grams of brinta (wheat flakes)
- 2 cups of tea (no sugar)

Lunch
- 2 slices of dark bread with tuna fish (on water)
- 1 cup of yoghurtdrink

I will post dinner tonight, I think it will be something with brown rice, tuna (I left something from lunch) and veggies.

Ingrid "DeeDee"

[Boss Man]

Breakfast
- 3 egg whites
- 150 ml of semi-skimmed milk
- 50 grams of brinta (wheat flakes)
- 2 cups of tea (no sugar)

(You could add a Yolk in there, for the nutrition, but I'd avoid the Tea. Things like Caffeine and Tannic Acid aren't good, can interfere with absorption of some Minerals, and Caffeine has other effects which aren't desirable, so limiting or abstaining might be more preferable.)

(You need something in here as a between meals meal, with some Protein and Carbs. Long breaks beween meals is counterproductive.)

Lunch
- 2 slices of dark bread with tuna fish (on water)
- 1 cup of yoghurtdrink

(I would limit Tuna to once every 2-3 days, because of the Mercury content. You could change that for things like Chicken, Turkey, or Beef.)

[DeeDee24]

Thanks for your comment.
Avoid tea you said... all the tea? Or can I drink some herb tea? Is there something else I can drink instead of tea? Something warm.

I don't eat tuna very often, mostly I eat chicken when I eat meat. I think it is a waste to throw it away, I didn't eat is all because the bread was not big enough

From now on I will eat 5 or 6 small meals a day. I will start the day like today and every 2 hours I will eat something like fruits.

For me it is not done to eat rice and veggies for lunch, because I have to work 4 days a week and we don't have a microwave on the office. We also don't have a fridge so I can't take salads with me unfortunately. I can eat dark bread with chicken/turkey or low fat cheese.
On mondays and weekends I can eat differently.

[Boss Man]

Don't be too keen to eat Fruits. You can have some, but make sure you give them 10-15 minutes before other food, to improve digestibility, and also some Fruit Fructose can convert to Fat in the Liver, so I wouldn't bother with Fruit in the PM, as there are plenty of other Carb sources you could have instead.

Yes you could stop having the Tea. Yes you can have something hot. You could try hot Milk on your Cereal, or maybe something like a glass of hot Orange.

[swanso5]

- exercise needs to be more intensive (wts, interval training)
- go to diet section and read "read before posting" for food stuff
- take raw veg to work, cold cuts of meat etc