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Diaries of a Caveman

Mat's Daily Macros (and Micros) Day 3

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Here is day three!

I seem to be getting into a bit of a pattern with brekkie - but then again all the people who have toast everyday do too.... And eggs are awesome (unless you are intolerant)

The fish has slightly bumped up the protein at the expense of fat as I have had tuna not mackerel for lunch but check out the Omega 3 : Omega 6 ratio!

B
92 gm or 3.2 oz EGG,WHOLE,COOKED,FRIED
30 gm or 1.1 oz MORRISONS CHEESE
14 gm or 0.5 oz OIL,OLIVE,SALAD OR COOKING

L
65 gm or 2.3 oz CUCUMBER,WITH PEEL,RAW
54 gm or 1.9 oz MATMAYO
60 gm or 2.1 oz ONIONS,RAW
112 gm or 4.0 oz TESCO TUNA
50 gm or 1.8 oz TOMATOES,RED,RIPE,RAW,YEAR ROUND AVERAGE
40 gm or 1.4 oz WATERCRESS,RAW

T
20 gm or 0.7 oz ARUGULA,RAW
60 gm or 2.1 oz CUCUMBER,WITH PEEL,RAW
100 gm or 3.5 oz FISH,MACKEREL,ATLANTIC,COOKED,DRY HEAT
100 gm or 3.5 oz FISH,TROUT,RAINBOW,WILD,COOKED,DRY HEAT
20 gm or 0.7 oz MATMAYO
50 gm or 1.8 oz ONIONS,RAW
50 gm or 1.8 oz TOMATOES,RED,RIPE,RAW,YEAR ROUND AVERAGE
20 gm or 0.7 oz WATERCRESS,RAW
100 gm or 3.5 oz KEFIR
4 gm or 0.1 oz MAGNESIUM
3 gm or 0.1 oz VITAMIN D3


Code:
Here are customized DV average percentages for your previous 9 meals:
 -> Meals 20180130/1 through 20180201/3

Calories(2000)      84%     Total Carb          35%     Protein            108%
Prot/Carb/Fat   21/6/73     Fiber               94%     Non-Fiber Carb      22g

Total Fat           89%     Vitamin A          232%     Calcium             46%
 Sat Fat            82%     Thiamin             36%     Copper              26%
 Mono Fat           55%     Riboflavin          86%     Iron                37%
 Poly Fat          435%     Niacin             102%     Magnesium          152%
  Omega-6          387%     Panto. Acid         48%     Manganese           33%
    LA             391%     Vitamin B6          85%     Phosphorus         113%
    AA             391%     Folate              36%     Potassium           58%
  Omega-3          501%     Vitamin B12        380%     Selenium           175%
    ALA            100%     Vitamin C           97%     Sodium              90%
    EPA          14195%     Vitamin D         4774%     Zinc                41%
    DHA          22490%     Vitamin E          113%
Cholesterol        223%     Vitamin K1         182%     Omega-6/3 Balance 30/70

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Tags: lchf, macros
Categories
Food Diary

Comments

  1. Christelle's Avatar
    What program are you using to log, Mat?
  2. Gilli's Avatar
    The way your food is described Mat, looks a little like a "slop chit" from naval stores. "Trousers, white, tropical, officers for the use of" sort of description, which makes me think that you are picking the data from a programmed list in order to calculate the macros. Am I wrong, or am I right?
  3. Mat's Avatar
    @Christelle

    I'm using a Linux program called NUT which hooks into the USDA food database - It is purely text and command driven but I find it so useful!

    @Gilli

    I can select foods from the USDA database and I can add my own recipes or labelled foods by putting in ingredients from base block foods - I then add the nutritional data from these foods and it calculates the Micros - See Lindt 90% below!

    Code:
    LINDT 90                                                       Grams    100.00
    Serving:  1 slab                                               Ounces     3.53
                                                                   Water      3.00%
    Percentages of customized DV in this serving:                  Refuse     0%
    
    Calories(2000)      30%     Total Carb          19%     Protein             12%
    Prot/Carb/Fat    7/9/84     Fiber              140%     Non-Fiber Carb       7g
    
    Total Fat           35%     Vitamin A            0%     Calcium             13%
     Sat Fat            60%     Thiamin              5%     Copper             189%
     Mono Fat            6%     Riboflavin          14%     Iron                77%
     Poly Fat            5%     Niacin              11%     Magnesium          125%
      Omega-6           32%     Panto. Acid          3%     Manganese          192%
        LA              36%     Vitamin B6           6%     Phosphorus          73%
        AA               0%     Folate               8%     Potassium           44%
      Omega-3            0%     Vitamin B12          0%     Selenium            20%
        ALA              0%     Vitamin C            0%     Sodium               1%
        EPA              0%     Vitamin D            0%     Zinc                45%
        DHA              0%     Vitamin E            0%
    Cholesterol          0%     Vitamin K1           3%     Omega-6/3 Balance 49/51
    All I put in were the ingredients and the nutrition data from the back of the packet and the program did the rest.

    I got the program from here

    There is also a windows version with a GUI and everything!
  4. Christelle's Avatar
    Thank you Mat.
    It looks complicated
  5. Mat's Avatar
    Nah - Not really - I'll put some screenshots up:

    Main Menu:
    Code:
                      1  --  Record Meals
    
                      2  --  Analyze Meals and Food Suggestions
    
                      3  --  Delete Meals and Set Meals Per Day
    
                      4  --  View Foods
    
                      5  --  Add Foods and Modify Serving Sizes
    
                      6  --  View Nutrients and Rank Foods
    
                      7  --  Set Personal Options and Log Weight
    
                      8  --  Plot Daily and Monthly Trends
    
                      9  --  Record "The Usual"--Customary Meals
    
                      P  --  Print Menus from Meal Database
    Food entry:
    Code:
    
    
    
    
    
    Meal Date:    20180203
    
    Meal Number:
    
    
    
    Missing Meals:
    
    1   2   3
    Select meal 1 for breakfast.
    Code:
    EGG,WHOLE,COOKED,FRIED                                         Grams     46.00
    Serving:  1 large                                              Ounces     1.62
                                                                   Water     69.47%
    Nutrients in this serving:                                     Refuse     0%
    
    Calories          90.2 kc  Total Carb         0.4 g   Protein            6.3 g  
    Prot/Carb/Fat     30/2/68  Fiber              0.0 g   Non-Fiber Carb     0.4 g  
    
    Total Fat          6.8 g   Vitamin A        362.0 IU  Calcium           28.5 mg 
     Sat Fat           2.0 g   Thiamin            0.0 mg  Copper             0.0 mg 
     Mono Fat          2.8 g   Riboflavin         0.2 mg  Iron               0.9 mg 
     Poly Fat          1.5 g   Niacin             0.0 mg  Magnesium          6.0 mg 
      Omega-6          1.4 g   Panto. Acid        0.8 mg  Manganese          0.0 mg 
        LA             1.3 g   Vitamin B6         0.1 mg  Phosphorus        98.9 mg 
        AA             0.1 g   Folate            23.5 mcg Potassium         69.9 mg 
      Omega-3          0.1 g   Vitamin B12        0.4 mcg Selenium          15.2 mcg
        ALA            0.1 g   Vitamin C          0.0 mg  Sodium            95.2 mg 
        EPA            0.0 g   Vitamin D         40.5 IU  Zinc               0.6 mg 
        DHA            0.0 g   Vitamin E          0.9 IU 
    Cholesterol      184.5 mg  Vitamin K1         2.6 mcg Omega-6/3 Balance 90/10
    I just type 2 for the number of eggs and it adds them. - In honesty - I find it easier than My Locker of My Fitness Pal.
  6. Christelle's Avatar
    Maybe because you have a programmers mind...?
  7. Mat's Avatar
    That is a possibility!
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