Tag: fruits and vegetables

Daily Food Diary – Day 154 of 365

by annemariedemyen, posted in 2025, Health and Fitness

It is 154 Days since I started posting my Daily Food Diary.  That is 22 Full WEEKS! 🥳💞

Consistently keeping a Daily Food Diary and posting it has been a bit challenging, but obviously not undoable.  I was fortunate to have an opening in my regular morning routine.  Fitting in my Daily Food Diary and making it a habit has come  quite naturally.

The real test will come next week when we head to son Dan’s to watch the boys for a few days and our routine is suddenly blown apart.  It will take some planning but I am confident that I can get it done.

I started this adventure to find where I needed to work on my diet, and discover  ways to make it happen.  This Daily Diary has been a big help.

This month, I am trying to increase the fruits and vegetables I eat.  My goal is  seven servings per day (combined).   This is the recommendation of the Canada Food Guide  – and one that few people come close to meeting.

I am struggling, but I have come up with a few things that will help…

* I asked Dan to buy me 3 grapefruits.  If I start breakfast with 1/2 grapefruit, that is one serving down. 😁

* I also asked Dan to buy a container of mini cucumbers and miniature tomatoes.  I know slicing a cucumber or tomato isn’t that difficult, but it is just easier to grab a mini cucumber or a handful of miniature tomatoes.  The easier the better, when it comes to changing or building habits. 🙄

* I have started making pickles a regular part of supper planning – dill pickles, pickled  asparagus, olives, or pickled beets – they all count as vegetables, and they are as  easy as it gets.  🙂

* Dan brought home 4 huge apples.  I made them into an Apple Crisp.  1 large serving counts as a serving of fruit!  I used vegetable oil instead of butter in the crumble (to reduce saturated fats) and I used honey with the apple mixture in lieu of sugar.  And, between the goodness of the apples and the oatmeal, it is a  relatively healthy dessert!

Daily Food Diary – Day 154

Breakfast:

(1) coffee (2)

(1/2) grapefruit (39) (1 SVG)

(1/2) tsp sugar (8)

(1) plain paratha (240)

(1) tbsp peanut butter (90)

(1) tbsp raspberry jam (50)

Lunch:

(1) hard boiled egg (78)

(1/2) c cauliflower (14) (1 SVG)

(1) mini cucumber (10) (1 SVG)

(14) grape tomatoes (70) (1 SVG)

(1) tbsp Dilly Dip (80)

(36) oz water

Supper:

(12) oz carbonated water

(3 1/2) oz pork chop (141)

(1) corn on the cob (90) (1 SVG)

(3) tsp butter (103)

(2) green onions (16) (1 SVG)

(5) large stuffed olives (68) (1 SVG)

(1) lg serving Apple Crisp (227) (1 SVG)

Total net calories:  1270

Net calorie goal: 1238 – 1270 = 32 over 👎

Total fruits & vegetables: 8 servings

Fruits & vegetables goal:  7 servings 👍

That’s it for today.  Take care and have a great day! 💞☺️

Daily Food Diary – Day 151 of 365

by annemariedemyen, posted in 2025, Health and Fitness

This is Day 151 of my Daily Food Diary. This is also June 1st! 😁💞

In May,  I was tracking my  Total Net Calories – calories consumed minus calories burnt exercising each day.  I was also tracking my Saturated Fats consumption.

In June, I will keep tracking my calories, but instead of tracking anything detrimental or beneficial, I am going to set a goal of eating 7 servings of fruit and/or vegetables each day.   The recommended number of servings, per Canada’s food guide ranges from 7 to 10, depending on age and sex.  For women over 51, seven is the magic number.

We will see how that works out!  I love almost all vegetables, but I am no fan of fruit!

Practice run yesterday morning.  😌

According to the Weather Network, we can expect another wildfire smokey day today.  Fortunately, it was fairly clear at 6 am so Molly and I were able to spend an hour outside cleaning up, feeding squirrels, and watering the plants and seeds I planted this week.  Molly wasn’t much help but she had fun stealing my mini plastic watering can, tossing it up in the air, batting it around with her paws AND chewing on the spout whenever she caught it. 😜

Daily Food Diary – Day 151

Breakfast:

(1) c coffee (2)

(1) pear (103)

(1) peach (51)

(1/2) c pineapple (42)

(4) strawberries (15)

(1) granola bar (160) (2.5 grams)

Snacks:

(48) oz water

(25) onion garlic potato chips (310) (1.5 grams)

(1) Lemon oatmeal cookie (68) (.6 grams)

(1) tsp honey (21)

Supper:

(4) sl. Shaved ham (54) (.5 grams)

(1) oz marble cheese (113)  (5.7 grams)

(2) devilled eggs (4 PC) (252) (5.2 grams)

(5) Triscuits (100) (.4 grams)

(6) Vegetable thins (40) (.4 grams)

(5) multigrain crackers (140) (.5 grams)

(5) grape tomatoes (25)

(1) mini cucumber (10)

(1/2) c cauliflower (20)

(1) tbsp Dilly Dip (80) (1.2 grams)

Total Net Calories: 1445

Net calorie goal: 1238 – 1445 = 207 over 👎

Total saturated fats: 13.75 grams

Saturated fats goal: 20.5 grams 👎

Summary for past 6 Days:

Net calories: 318 under goal total for 6 days

Saturated fats avg per day: 20.5g  (goal 13.75 grams per day)

Sodium avg per: 1846  mg (goal 1500 – 2300 mg/day)

Processed sugar avg per day:  23 grams (goal < 25 grams per day but as little as possible!)

Protein avg per day:   68.1 grams

(goal 46 to 58.5 grams per day)

*** By focussing on fruits and vegetables in June my saturated fats, processed sugar, and protein consumption SHOULD drop. 🥰

That’s it for today.  Take care and have a great day! ❤️🌞