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:
- Energy intake (kcal) are around 450kcal lower than my requirements, meaning that I will continue to lose weight – phew!
- Good protein intake, suggesting that I will lose fat rather than muscle when losing weight
- Sugar intake is within recommended levels. If you’re worried about your sugar intake, consider a lower sugar breakfast cereal (it’s best to avoid cereals with added sugar (dried fruits in cereals is fine as this contains natural sugar; it’s the added sugar that should be avoided)), avoid added sugar, sugary snacks and fruit juices
- My salt intake was 5g today – lower than the UK maximum recommended intake of 6g a day. This was because I eat home-cooked foods and don’t add salt in cooking or at the table
- Just over 4 portions of fruits and vegetables were consumed today – I will do better tomorrow!
- Good calcium intake, mainly obtained from milk, cheese and cups of tea
- Iron intake was only 10.3mg. Iron intakes are often low when trying to lose weight, so I’m taking a multi-vitamin and mineral tablet to cover my micronutrient intake
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 Salt Maximum 6g 5g Iron 15 mg 10.3mg Calcium 700 mg 834 mg Vitamin C 40 mg 69 mg