I am fairly consistent with my breakfast. I eat breakfast every morning. I usually have 1/2 to 1 cup of cottage cheese every morning. I also usually have 2-3 cups of crystal lite with breakfast. I do drink orange juice 1-2 times a week. I am not very consistent with lunch. When I am at home, I don't always have very much to eat. When I am at school, I usually have 2/3 of a 6" sub-from Subway and a soda. I have a small potato when I am at home. I usually have a descent dinner. I have ribs, cottage cheese, spaghetti o's, Subway, fish, grilled chicken from McDonald's, or some chicken wings. One of the problems I have with dinner is that it is usually after 9 pm when I eat it. I usually drink 64-100 ounces of water every day. Overall, I eat breakfast and lunch fairly well, but dinner is not very much.
I consume 1342 calories on average and have a target of 2800. At 360 pounds and 6'1," I need to consume 3570 calories to maintain my current weight. I need to burn 3500 calories to lose one pound of weight. On a daily basis, I take in 6 grams of fiber. My target is 38 grams. I do not need fiber to move my bowels, as they move very well on their own, but there are other reasons to consume fiber, such as, to help prevent cancer and lower the blood glucose levels. I have been taking in 181 grams of carbohydrates, where my target is 130 grams a day. I feel my intake is adequate considering I am diabetic. My percentage of calories from carbs is 54%, where the target is 45-65%. My protein intake is 71 grams, where my target is 56 grams. My protein as a percentage of calories is 21%, where the target is 10-35%. So, I am at a good level of intake for protein. My fat percentage is 25% and the target is 20-35%. Saturated fat is at 8%, where the target is less than 10%. Monosaturated fats are 10%, polyunsaturated fat is 6%, and linoleic acid is 7 grams, which is low. Alpha linoleic is ok. Cholesterol is 108 mg and the target is 300 mg.
The target for vitamin A is 900ug RAE, where my intake from food is 236ug RAE and 5000 IU from supplements. Thiamin (B-1) has a target of 1.2 mg, where my intake is 0.6 mg from food and 3 mg from supplements. Riboflavin (B-2) has a target of 1.3 mg, where my intake from food is 1.2 mg and 1.7 from supplements. B-12 has a target of 2.4 ug and my intake if 3.4 ug from food and 50 mcg from supplements, as well as, a shot every month. Vitamin C has a target of 90 mg, where my intake is 112 mg from food and 60 mg from supplements. Vitamin D has a target of 15 ug, where my intake is 1 ug from food and 1000 IU from supplements. Vitamin E has a target of 15 mg AT where my intake is 3 mg AT from food and 250 IU from supplements. Vitamin K has a target is 120 ug, where my intake is 41 ug and 60 mcg from supplements. Folate has a target of 400 ug DFE, where my intake is 200 ug DFE, or 16 mg, and 400 mcg from supplements. Choline has a target of 550 mg, where my intake is 178 mg from food.
Calcium has a target of 1000 mg, where my actual is 683 mg from food and 1550 mg from supplements. Potassium has a target of 4700 mg, where my intake is 1595 mg from food. Sodium has a target of less than 2300 mg, where my intake is 2444 mg. Copper has a target of 900 ug, where my intake is 842 ug from food and .5 mg from supplements. Iron has a target of 8 mg, where my intake is 7mg from food and 18 mg from supplements. Magnesium has a target of 420 mg, where my intake is 142 mg from food and 50 mg from supplements. Phosphorus has a target of 700 mg, where my intake is 950 mg. Selenium has a target of 55 ug, where my intake is 68 ug and 67 mcg from supplements. Zinc has a target of 11 mg, where my intake is 6 mg from food and 7.5 mg from supplements. My supplements also include 667 IU of Niacin (b-3), 2 mg of B-6, 150 mcg of biotin, 5 mg of pantothenic acid, 1 mg of manganese, and 50 mcg of chromium.
Because my diet is deficient of linoleic acid, one of my goals is to eat more fish. Linoleic acid is an omega 3 fatty acid, which is good for your heart. It raises the HDL levels and lowers LDS in the blood. My goal would be to eat fish at least two times a week. One of my challenges is that, even though, I like fish, I do not love to eat it. My biggest challenge with it is the fact that since I have had a gastric sleeve surgery, I hate to cook. I also hate the idea of cooking up big batches and having to throw it out because I hate eating leftovers.
I could freeze fresh fish into single serving packages where I only thaw and cook a small amount that I would be capable of eating in one meal. Or, I could cook the fish in big batches and freeze the left overs into small packages where I only have to thaw out a small portion and heat up for one meal. I can also look for ways to add fish to a dish at mealtimes, such as adding tuna to a garden salad. I can have a tuna sandwich instead of a baked potato at lunch. I could have shrimp scampi for dinner at least once a week. Eating a small piece of fish as a snack could also help to get enough fish into my diet.
Making up a meal plan can also help. If I sat down on Saturday night and decided what I would like to eat for a week, I could implement fish into my diet for at least two times during the week. I could also look for recipes that would make the fish tasty and implement them into my meal plan. It would also be a lot easier to consider the vitamins I am deficient in as well and look for foods that have these vitamins in them to add to the meal plan at varying times, such as the omega 3 in the fish. When making my meal plan, I could also implement 1 or 2 snacks into it for each day, more especially since I have so many problems with my stomach. Having a 1/2 of a tuna sandwich, or other kind of fish sandwich, could help put fish into the menu. Of course, I will have to plan dinner earlier in the evening.
Another big goal is to eat more vegetables and fruits. I feel pretty short in all the types of vegetables, dark green, red and orange, beans and peas, and starchy vegetables. I know I will probably fall short because of my surgery, but I could improve my intake greatly, which would also improve my fiber intake. I should also eat more whole grains, which would help my diabetes. There are several minerals, vitamins, and phytochemicals in vegetables. I don't eat enough fruits, so I would like to up the intake of fruits. Fruits provide a better source of carbs for my diabetes than sugar, which will help me to lower the blood glucose levels. Even though, I don't think my body will take in most of them, every little bit helps. The biggest challenges come from the gastric sleeve surgery. My stomach does not produce much gastric juice (HCL, intrinsic factor, or pepsin), the fundus portion of my stomach is missing where intrinsic factor is produced, and my stomach does not produce much HCL to break down the food. So, when chime or food passes into the small intestine, it does not break down enough for the mucosa or the villi to absorb the minerals and vitamins.
I could implement more fruits and vegetables into my meal plan each week. I could substitute some cottage cheese for breakfast with a serving of fruit, such as a serving of fruit and 1/4 cup of cottage cheese. I could have a serving of fruit or vegetables for a small snack in between meals. I could eat more vegetables, such as beans, for dinner instead of heavy foods, such as meats. I could plan on less meat in the meals with more vegetables as substitutes. I could also substitute white bread and pastas for the ones made with whole wheat.