Friday, October 7, 2011

SOLE on SNAP: Day 6

So, what does the University of Washington study say we should be getting in a day, as far as nutrients?
Potassium: 3,500 miligrams
Fiber: 25 grams
Vitamin D: 10 micrograms
Calcium: 1000 miligrams

Although, not mentioned in the study, the fitness calculator I use, Lose It!, says I should have 1,701 calories per day. The recommendations are individualized based on your goals and caloric requirements. Sodium is another nutrient I pay particular attention to. The American Heart Association advises that adults should not exceed 2,300 miligrams of sodium daily.

I have the Lose It! app on my iphone, and I've found it HUGELY successful in making me aware how much I was eating. I think I have a better idea about portion sizes now, and how many calories are in certain foods. I've been using it for about 2 years, and I actually weigh less right now that I did two years ago by a few pounds. Of course, everyone goes up and down from time to time (holidays...). It's not for everyone, but it has certainly helped me.

I had 1 cup of Cheerios with 1/3 cup of 2% milk and 1 tsp of turbinado sugar (raw sugar, basically). Jeremy didn't eat breakfast.
I cleaned out the fridge for my lunch. I sauted 2 patty pan squash that REALLY needed to be eaten or they were going to go bad with a red bell pepper. I grew the red bell pepper and my father in law gave me the squash. I added 1 tb minced garlic and a splash of white wine, then I added half a jar of spaghetti sauce leftover from last week. Also, a coworker brought in a loaf of Italian bread, and I had a couple pieces of that with some olive oil for dipping. Jeremy had a Michaelina's frozen entree, and some trail mix.
DINNER: This is what I had for dinner. It. Was. Amazing.

Marinated tuna on foccacia. It's a take on a a Martha Stewart recipe, but I had to improvise. Charleston Bread Company, where I buy specialty bread, didn't have any baguettes yesterday, so I took one of their salt and pepper foccacia loafs. I think it actually turned out better.

The one downer about this dish is that it isn't SOLE. Sure, the lemon and onion were organic, and the bread was from a local bakery, but the star of the dish, the tuna is pretty much the opposite of SOLE, and I just now realized it. Last month, I bought this canned chunk light tuna for something else I was making and had some leftover. I just looked it up on Seafood Watch, and the site says to "Avoid" chunk light canned tuna. Damn. I have the Seafood Watch app on my phone, so there's no reason I should have bought it. Actually, canned albacore tuna is a "Best Choice" and that's what I should have bought. Lesson learned...

SNACKS: I had a Fage greek yogurt, a small apple and some string cheese. I also had a cup of coffee with powdered creamer at work. Jeremy had a greek yogurt, some BBQ flavored almonds and string cheese. I had quite a bit of Tostitos tortilla chips, which wrecked my calorie count for the day, too.
EXERCISE: No exercise today. Sigh.

Calories 2,152
Fat 114.3g
Sat Fat 21.2g
Cholesterol 48.2g
Sodium 3,416mg (HOLY SHIT)
Carbs 227.5g
Fiber 38.1g
Sugars 79.8g
Protein 71.1g
Potassium 2,387 mg (way lower than usual)

1 comment:

  1. what's wrong with canned chunk light tuna? i thought tuna in general was good for you?