I keep a detailed food diary to support weight management. Here’s the food diary for September 15, including calories, macronutrients, and other important values for each meal.
Breakfast: Atria Banana-Curd Pancake
The day started with coffee and an Atria banana-curd pancake (190 g). This provided energy and protein to begin the day.
- Calories: 323 kcal
- Fat: 7.8 g (of which saturated fat: 1.3 g)
- Carbohydrates: 45.6 g (sugars: 9.9 g)
- Protein: 16.5 g
Lunch: Mama Noodles (Chicken Flavor)
For lunch, I had a Mama noodle dish (590 g). The noodles provided a substantial amount of energy and salt.
- Calories: 425 kcal
- Fat: 18.3 g (saturated fat: 10 g)
- Carbohydrates: 54.3 g
- Protein: 10 g
- Salt: 5.9 g
Snacks: Protein Pudding, Fruits, and Drinks
The snacks included a 150 g protein pudding, 16 dark grapes, a glass of skim milk, and 0.33 liters of Coop lemon-lime sparkling water.
- Protein Pudding: 146 kcal, 16.5 g protein
- Grapes: 22 kcal
- Milk (1 dl): 35 kcal
- Sparkling Water: 69 kcal
These kept energy levels up without excessive fat.
Dinner: New Jersey Monster
The day’s largest energy intake was the New Jersey Monster meal. This alone contributed nearly 1,700 kcal.
- Calories: 1,669 kcal
- Fat: 80.6 g (saturated fat: 20.3 g)
- Carbohydrates: 153.6 g
- Protein: 77.2 g
- Salt: 7.5 g
Evening Snack: Viipuri Ring and Mini Ice Cream Cake
In the evening, I indulged in half a Viipuri ring and a small vanilla-chocolate mini ice cream cake.
- Ring (35 g): 120 kcal
- Ice Cream Cake (35 g): 91 kcal
Total for the Day
| Nutrient | Amount |
|---|---|
| Calories | 2,900 kcal |
| Fat | 119 g |
| Saturated Fat | 41 g |
| Carbohydrates | 320 g |
| Sugars | 75 g |
| Protein | 129 g |
| Salt | 15 g |
Analysis: What the Numbers Tell Us
- Calories: 2,900 kcal – The day’s energy intake was high, especially due to the Monster meal.
- Protein: 129 g – A good amount, supporting weight management and muscle health.
- Carbohydrates: 320 g – Moderately high, with most coming from noodles and the Monster meal.
- Fat: 119 g (of which 41 g saturated fat) – This exceeds the daily recommendation.
- Salt: 15 g – Significantly higher than the recommended maximum of 5 g/day.
Summary
The food diary for September 15 shows how a single large meal (New Jersey Monster) can significantly increase daily calorie and salt intake. On the positive side, protein intake was excellent, and the diet included dairy products, fruits, and snacks.
This provides a good overview of the day’s nutrition and helps in balancing the diet moving forward.
This type of food diary is also useful for tracking weight loss and maintaining a healthy diet, as long as balance and moderation are considered.
Comparison to Basal Metabolic Rate (BMR)
The day’s energy intake was 2,900 kcal, while the current BMR is 2,178 kcal.
- Surplus: 2,900 – 2,178 = +722 kcal
- This corresponds to approximately 100 g of fat energy or nearly one-third of the day’s additional expenditure with moderate exercise.
In other words, the day’s meals would cover both BMR and light activity. Without exercise, the excess energy could accumulate over time.
What Can Be Learned from This?
- Balance: When daily calorie intake exceeds BMR, it’s important to consider exercise or lighter choices in the following days.
- Protein was good: 129 g supports muscle mass and satiety, aiding in weight management.
- Challenge: Salt and saturated fat were well above recommendations. These should be moderated in the future.
In summary, the food diary for September 15 shows that while the overall intake was nutrient-rich and protein was sufficient, the day’s energy intake exceeded BMR by over 700 kcal. This highlights the impact of large meals on total energy consumption.