Thyme Flies님의 저널, 2021년 01월 19일

I was heartened to speak to a health care provider today; about my diet, plans, discussion etc. Very useful - enervating! Re-energized from revisiting goals/plans I made last year. Back to basics. I should have re-read journal entries earlier to support me - that's why I wrote them after all. Taking stock is a worthwhile January activity. Where do you want to be come June?

This is from last FEBRUARY! - a good reminder to me!

I am so happy to have found this website. 'Back in the day' my dr would give me a diabetic diet sheet outlining 1000k per day (right)way before the internet - and now there is a useful, helpful resource to track food intake, exercise etc. Wow! To supplement the information here I researched the Recommended Daily Intake (RDI) of protein, carbs, fat, fibre, sugar; it has helped me get a good handle on where I was way over the RDI - made me think critically of fats for sure. This diet - or new enlightened eating has to be a life change - so not a diet at all, just a reset of paying attention and using new found knowledge - not a punishment for years of overeating. Yes, I still plan to have treats once in a while, still go out for supper when the opportunity presents - yes, I do feel it will present challenges - but I'm up for it! Long may this attitude continue! I have a lot to lose - literally and the first 50lb goal is only the beginning.

RDI'S
Protein 10/35% of calories = 50-145g/day
Carbs 210-290g/day = 45-65% of RDI
Fat 40-65g/day 20-35% RDI (no more than 20g from meat/dairy)
Fibre 51yrs & up F21g M30g

Sugar 25g 5% of RDI for normal B.M.I. (which we aren't) Source: W.H.O.

122.0 kg 지금까지 감소한: 14.1 kg.    남은양: 16.3 kg.    다이어트 실행도: 합리적.

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1316 kcal

지방: 35.50g | 단백질: 81.21g | 탄수화물: 172.79g.   아침 식사: Bob's Red Mill Rolled Oats, Maple Sugar, Walnuts, Cinnamon, Tea with Milk. 점심 식사: Cabbage, Baby Spinach, Hulled Sunflower Seeds, Royal Nuts Dried Cranberries, Light Tuna Fish (Drained Solids In Water, Canned), Mushrooms, Kraft Raspberry Vinaigrette. 저녁 식사: Green Peas, Penne, Baked or Broiled Trout. 간식/기타: Hershey's Dark Chocolate Chips. 더보기