Tal's Daily Food Diary

[Talien]

So in preparation for my new lifestyle I thought I should record what I am eating now, and just see what average daily kJ intake I have. I was extremely suprised when I found out what my intake was!

26/04/2011 13,299kJ

1 x 340g packet of Smarties. (6766kj) << I only just calculated that. O_O :O
2 x large Hot Cross Buns, with butter, melted in the microwave. (unknown)

4x Miniature Swiss Rolls (unknown)
Parmesan Cheese (764kJ)
100g Vegies – Corn, Carrot and Peas (266kJ)
100g Vegies – Beans, Peas and Broccoli (242kJ)
1/2 packet of Creamy Bacon Carbonara Noodles (1000kJ)

4 Salada Biscuits (1000kJ) with Vegemite (80kJ) and margarine (480kJ)

Vitafresh (1027kJ)
1 x 500ml Strawberry BigM. (1674kj)

So with the things I couldn’t calculate today I guess you could safely say about 15,000kJ in total.

[matchbox]

Hi Tal, there is a great website calorieking.com.au which can tell you the calories and kilojoules of a huge range of things, even including specific things.

I looked up hot cross buns, and an average generic brand was 2202kj for 2. PLus the butter. The swiss rolls i cound't find on there, but if you use 1 slice of a generic roll (40grams) as a mini one you couldnt do it roughly like that. Each slice would have 552kj, so 4 'slices' would be 2208kj. if you have the packet still it would tell you on the back of that.

Calorie king is great though as you can also add your own foods and favourite foods, recipes etc and see the values for them. I defiantely recommend at least having a play around, and if you sign up it will tel you how many calories/kj you need to eat each day and even give you a meal plan, worked well for me

[dragonfly]

hi there, another site I love is myfitnespal.com which will give you guidance as to what you need to eat and what exercise you need to do as well.
there is also other features which you can customise to see how much sugar, fibre, sodium, fat, protien and carbs you are eating as well.
I love it, and use it pretty much every day.

[Talien]

Thanks guys!
The swiss rolls were not cake if that's what you were thinking. It's all kinds of bad really, puff pastry with mince. In Victoria they call them pinwheels.

26/04/2011 18,204kJ (altered)
Added:
4x Miniature Swiss Rolls (566kJ+1177kJ)
2 x large Hot Cross Buns, with butter, melted in the microwave. (3162kJ)

27/04/2011 14,603kJ

Anyways today this is what I had:
4 x Large Hot Cross Buns with Margerine (6324kJ)
1 x Salada with Vegemite and Margerine (810kJ)
Cashews (3780kJ)
3 x Small Soft Tacos with Lettuce, Tomato, Cucumber, Cheese (3689kJ)

14,603kJ
>.< Well at least I’m being honest with myself I suppose.
And I'm getting there!

[Metalcharm]

After May 1st what are you thinking your kj intake will be? Read as much as you can about what foods you should be eating so that you can start off on the right foot.
Honesty is important.

and another vote for myfitnesspal too!

[Talien]

Ok so I attempted to add a little more control today, and I tried to make sure I ate over the course of the day rather than just in the afternoon or night.

28/04/2011 9,510kJ

CrunchyNut Cereal with 1 cup of milk (1158kJ)

Cashews (756kJ)
Hudsons Tall Coffee (734kJ) How much is in a tall? O_o I figured about 450ml but I suck at measurements...

2 x Small Hot Cross Buns, with butter, melted in the microwave (3162kJ)

Sultanas (655kJ)
Chai Latte (chai powder+milk) (967kJ) so that’s off the books next week!

HeartSmart Beef Steak (777kJ)
Green Vegies (242kJ)

1 cup Apple Slices (224kJ)
1 cup Vaalia Natural Yoghurt (835kJ) (1063 for vanilla as a comparison, I might move up to that >.<)

[CronicBadger]

Hi Talien

Over time you could gradually replace parts of the meals to maintain the amount of food but lower the kilojoules:

For example:
* Mix in and eventually swap the milk for the lite or zero fat type.
* Replace the muesli with oats, bran and a few sultanas.
* Use the plain chai bags that don't come with powdered milk and syrup - just add milk to taste.
* If you regularly eat yogurt perhaps replace the natural yogurt with a fat free no-added sugar yogurt - about 550kj per cup.

You seem to have the right idea - just gradually changing unhealthy habits into healthy ones. Keep it up.

[Talien]

Hey CB

Mostly at the moment I'm just changing it because when I saw that 18KkJ I flipped out at myself. When I start my new food regime on the 1st (after I've bought some of it) there will be a massive change in what I eat. Until then I'm working on cutting out some of the crap to give myself a headstart, and I'll also be working on some food plans that aren't as regimented as what I was on last time but still good.

Doing this beginning part of the food diary is a good way to look at what I used to eat (when I get there) as well as getting to know kJ intake for certain types of food. Mostly I'll be moving to fresh salads and vegetables, with fish and the occassional red meat. For the month of May I wont be allowed any sugary crap (lollies, chocolate etc), or any white bread etc. I'm going to do some food plans and "no touch" foods tomorrow while I'm at my overly boring sedentary job.

I'll pop them on here if it get's quiet ^.^
xoxo tal

[matchbox]

ahhh no worries - here in WA we call them pinwheels too!

best of luck with your new start! would love to see the plan if you have time to post

[Talien]

29/04/2011 9904kJ
So today I had my last great splurge before my new lifestyle hits in May. I got to choose whatever take-out I wanted for dinner, and I’m allowing myself to have chocolate. I must admit the only reason I’m allowing myself the chocolate is because I realllllllly love Heritage chocolate and normally I get the bunnies every year. This year I was good and only got myself 1 bunny over the entire season, so when I saw the Heritage min-eggs for sale at $2 I couldn’t say no! Well I could have… but it’s not May yet

**This is what I had today:**
30g CrunchyNut Cornflakes (500kJ) with 1/2 Cup Devondale Milk (329kJ)
1 x Apple (282kJ)
1/4 Cup Devondale Milk (165kJ) with 3g Blend 43 Regular Coffee (34kJ)

30g Cashews (797kJ) with 100g Carrot (132kJ) with 120g Cucumber (60kJ)

1/4 Cup Devondale Milk (165kJ) with 3g Blend 43 Regular Coffee (34kJ)

Pizza, Margerita (3903kJ)
10g Lindt 70% Cocoa Chocolate (218kJ)
Heritage Easter Eggs (3285kJ)

So I’m sitting on:
26/04/2011 18,204kJ (altered)
27/04/2011 14,603kJ
28/04/2011 13,639kJ (altered)
29/04/2011 9904kJ


*~*~*MAY FOOD PLAN*~*~*

Ok so I went through my cupboards and made a list of things that I eat and then figured out what their kJ was for a serve.

CEREAL
30g Sanitarium Weetbix (447kJ)
30g CrunchyNut Cornflakes (500kJ)
45g Sanitarium Wild Berry Bites (635kJ)
40g Kellogg’s Nutrigrain (640kJ)
45g Kellogg’s Sultana Bran (640kJ)
40g Sunsol Original (660kJ)
45g Sanitarium Crunchy Honey Bites (711kJ)
45g Sanitarium Cocoa Malt Bites (729kJ)

FRUIT
1 x Apple (282kJ)
1 x Mandarin (174kJ)
40g Sultanas, dried (524kJ)

VEGETABLES
120g Cucumber (60kJ)
100g Lettuce (65kJ)
1 x Tomato (111kJ)
100g Carrot (132kJ)
100g Vegies – Beans, Peas and Broccoli (242kJ)
100g Vegies – Corn, Carrot and Peas (266kJ)

CRISPBREAD
2 x Ryvita Crispbread – Multigrain (338kJ)
2 x Salada – Wholemeal (464kJ)

SPREADS
20g Vegemite (160kJ)
40g Philadelphia Cream Cheese 5% Less Fat (219kJ)
40g Peck’s Anchovette Paste (247kJ)
30g Cheesybite (317kJ)
40g Kraft Cheese Spread (460kJ)

YOGHURT
100g Vanilla Vaalia Yoghurt (425kJ)
100g Natural Vaalia Yoghurt (334kJ)
100g Strawberry Vaalia Yoghurt (413kJ)

MEAT
100g Kangaroo Mince (429kJ)
120g Barramundi (steamed) (544kJ)
100g Lean Beef Mince (609kJ)
100g Grilled Chicken Breasted (690kJ)
100g HeartSmart Beef Steak (777kJ)

EXTRAS
3g Blend 43 Decaf Coffee (34kJ)
3g Blend 43 Regular Coffee (34kJ)
10g Lindt 70% Cocoa Chocolate (218kJ)
30g Cashews (797kJ)

MILK
1/4 Cup Devondale Milk (165kJ)
1/2 Cup Devondale Milk (329kJ)
1 Cup Devondale Milk (658kJ)
1/4 Cup Devondale Skim Milk (94kJ)
1/2 Cup Devondale Skim Milk (188kJ)
1 Cup Devondale Skim Milk (375kJ)

I’m working heavily on portion control, as well as timing for my “May Diet” (that’s what I’m going to call it, it’s just easier). I want to try to eat about every 3 hours. I also want to be eating the heavier stuff in the morning (carbs etc) than the afternoon, but I still need enough fuel to not feel worn out.
I want to be working at about 5,500kj per day, so this is the plan I devised:

BREAKFAST
Limit: 1500kJ
1 serving of Cereal (with 1 to ½ cup skim milk) max 729kJ + 375kJ
1 piece of Fruit (524kJ)
3g Blend 43 Regular Coffee (34kJ) with 1/4 Cup Devondale Skim Milk (94kJ)
1756kJ using maximum amounts. More likely to be 1514kJ as I prefer to have an apple each morning.

MORNING TEA
Limit: 1000kJ
100g Vanilla Vaalia Yoghurt (425kJ)
1 x Pack of Sultanas / 40 grams (524kJ)
949kJ Using maximum amounts. Highly likely to occur as during this time of the day I’m usually on the run.

LUNCH
Limit: 1000kJ
2 x Salada – Wholemeal (464kJ)
40g Kraft Cheese Spread (460kJ)
100g Lettuce (65kJ)
989kJ I was at a loss here, this might need to be tweaked a bit if it doesn’t fill me up.. See how I go first then, and this so far is the maximum kJ intake selected from the list so I guess I could add something else?

AFTERNOON TEA
Limit: 500kJ
120g Cucumber (60kJ)
100g Carrot (132kJ)
1 x Tomato (111kJ)
100g Lettuce (65kJ)
368kJ – really want to keep the afternoons low for intake as I have a fairly sedentary job, as well as life.

DINNER
Limit: 1500kJ
100g HeartSmart Beef Steak (777kJ)
100g Vegies – Corn, Carrot and Peas (266kJ)
100g Vegies – Beans, Peas and Broccoli (242kJ)
1285kJ

Grand Total: 5,347kJ – USING MAXIMUMS – Giving me some leeway to swap and change things as I see fit (and maybe a little treat once a week? Like Cashews – as I will be self-banned from chocolate).

[Talien]

Ok first day on the new diet and because I was up so late last night, I woke up late and couldn't fill all my meals in with their proper 3 hour break. I have a feeling this is going to be a common issue for me >.< But I'll adjust accordingly as I go.

BREAK....FAST
30g CrunchyNut Cornflakes (500kJ)
1/2 Cup Devondale Skim Milk (188kJ)
1 x Apple (282kJ)
3g Blend 43 Decaf Coffee (34kJ)
1/4 Cup Devondale Skim Milk (94kJ)

MORNING TEA? *check's watch* AFTERNOON TEA!
100g Strawberry Vaalia Yoghurt (413kJ)
1 x Apple (282kJ)

DINNER
100g HeartSmart Beef Steak (777kJ)
150g Vegies – Beans, Peas and Broccoli (363kJ)

10:30PM SNACK BECAUSE YOU CAN'T SLEEP WHEN YOU'RE HUNGRY....
1/4 Cup Devondale Skim Milk (94kJ)
Tea (20kJ)
30g Cashews (797kJ)
2 x Ryvita Crispbread – Multigrain (338kJ)
40g Philadelphia Cream Cheese 5% Less Fat (219kJ)
100g Lettuce (65kJ)

TOTAL INTAKE 4,466kJ
I got hungry after dinner, I think I might need to adjust my dinner meal and have more vegies with it, or a really small intake of carbs maybe? I want to feel full so that I can sleep and tonight I had to eat more (the last section) so that I would not be hungry. I must admit though, I feel realllllllllllllllly full now! (And I still have 1/2 a cup of tea to go!)
Any ideas?

[Talien]

BREAKFAST (1098kJ)
30g CrunchyNut Cornflakes (500kJ)
1/2 Cup Devondale Skim Milk (188kJ)
1 x Apple (282kJ)
3g Blend 43 Decaf Coffee (34kJ)
1/4 Cup Devondale Skim Milk (94kJ)

MORNING TEA (937kJ)
100g Strawberry Vaalia Yoghurt (413kJ)
40g Sultanas (524kJ)

LUNCH (622kJ)
2 x Ryvita Crispbread – Multigrain (338kJ)
40g Philadelphia Cream Cheese 5% Less Fat (219kJ)
100g Lettuce (65kJ)

AFTERNOON TEA (414kJ)
3g Blend 43 Decaf Coffee (34kJ)
1/2 Cup Devondale Skim Milk (188kJ)
120g Cucumber (60kJ)
100g Carrot (132kJ)

DINNER (775kJ)
100g Kangaroo Steak (412kJ)
150g Vegies – Beans, Peas and Broccoli (363kJ)

STILL HUNGRY ??? (2611kJ)
Helga's Mixed Grain Bread - 3 slices total (1365kJ)
10g Vegemite (80kJ)
30g Olive Grove Marg (726kJ)
20g Heritage Mini Easter Eggs (440kJ) <<< I CAVED :*(

So Far Today: 6457kJ.
And I am Starving, I'm going to have to eat again before inner or I'm not going to be able to sleep at all. I am never normally this hungry. Is my malism speeding up already?

[Talien]

Ok this is ridiculous. I think I might be ill. It happens every now and then when I'm getting sick oring bettom being sick.
I had:
80g Kellogg’s Nutrigrain (1280kJ)
1 Cup Devondale Skim Milk (376kJ)
10g Heritage Eater Egg Chocolate (220kJ)
Which takes my total for the 2nd of May up to 8,333kJ
Way over 5.5k and also over my BMR by 178kJ (maybe worked that off with the walk this morning?)

Gah, if anyone can help with my dinner issue it would be greatly appreciated. Any advice would be.

[Talien]

Ok so Wednesday 04/05/2011 I was on the run all day, and then I had water aerobics at night. My partner was sick so I ended up getting subway on the way home for us both >.< I should have gotten a salad, but I couldn't resist :

Breakfast 970kJ
30g CrunchyNut Cornflakes (500kJ)
1/2 Cup Devondale Skim Milk (188kJ)
1 x Apple (282kJ)

Morning Tea 707kJ
100g Vanilla Vaalia Yoghurt (425kJ)
1 x Apple (282kJ)

Lunch 1,419kJ
2 x Ryvita Crispbread – Multigrain (338kJ)
40g Philadelphia Cream Cheese 5% Less Fat (219kJ)
100g Lettuce (65kJ)
30g Cashews (797kJ)

Afternoon Tea 132kJ
100g Carrot (132kJ)

Dinner 3,200kJ
1 x Footlong Tuna - Subway with Mayo (at least 3200kj)

04/05/2011 WEDNESDAY TOTAL - 6,365kJ

Thursday:

Breakfast 970kJ
30g CrunchyNut Cornflakes (500kJ)
1/2 Cup Devondale Skim Milk (188kJ)
1 x Apple (282kJ)

Dinner 2,229kJ
100g Lean Beef (609kJ)
100g Natural Yoghurt (281kJ)
2 x Rice Mountain Wraps, (570kJ)
35g of Lettuce, (14kJ)
1/2 a Tomato, (56kJ)
Garlic (26kJ)
Mushrooms (584kJ)
Green Beans (89kJ)

After Dinner Dessert / Snacks: 4,100kJ
1 x McDonalds Dream Shake (1,980kJ) - I KNEW this would hurt >.<
1 x McCafe Chocolate Choc Truffle Roll (851kJ)
1/2 Can of Solo (389kJ)
40g Heritage Chocolate (880kJ)

05/05/2011 THURSDAY TOTAL 7,299kJ

Friday:

Breakfast 1,098kJ
30g CrunchyNut Cornflakes (500kJ)
1/2 Cup Devondale Skim Milk (188kJ)
1 x Apple (282kJ)
3g Blend 43 Decaf Coffee (34kJ)
1/4 Cup Devondale Skim Milk (94kJ)

Lunch 2,940kJ
Cambells Potato and Leek Soup (864kJ)
Helga's Mixed Grain Bread - 3 slices total (910kJ)
30g Olive Grove Marg (726kJ)
20g Heritage Mini Easter Eggs (440kJ)

Afternoon Tea (610kJ)
200g Yoplait ForMe French Vanilla (328kJ)
1 x Apple (282kJ)

Dinner (2,255kJ)
Tuna in Brine (716kJ)
2 x Rice Mountain Wraps, (570kJ)
35g of Lettuce, (14kJ)
1/2 a Tomato, (56kJ)
40g Praise Creamy Mayonnaise 97% Fat Free (204kJ)
50g Coon Light and Tasty (695kJ)

Dessert (466kJ)
Strawberry smoothie:
1 cup of Strawberries (138kJ)
200g Yoplait ForMe French Vanilla (328kJ)
Ice

06/06/2011 TOTAL 7,369kJ

So Basically I’m sitting on:

26/04/2011 18,204kJ (altered)
27/04/2011 14,603kJ
28/04/2011 13,639kJ (altered)
29/04/2011 9,904kJ
30/04/2011 ?
01/05/2011 4,466kJ
02/05/2011 8,333kJ
03/05/2011 ?
04/05/2011 6,365kJ
05/05/2011 7,299kJ
06/05/2011 7,369kJ

[KittyMul]

Looks like you're going really well! It's not, 5 500 yet but you've cut down over 10 000kj a day - nothing to be scoffed at! You don't mention how much water you're drinking though. I once read that 70% of adults in Australia can no longer tell the difference between thirst and hunger! I often find that if I'm peckish after dinner, I drink a litre of water and reassess. I'm usually so full and sloshy that food is the last thing on my mind. If I'm still hungry though, I'll have a bit of fruit or a yoghurt. You'll be surprised how little it takes to stop your tummy rumbling!