S.KRAUSE

It’s A Game Of Numbers

It is the end of June, and as of this coming Friday I will have completed 11 2-week “food journals.” I need to implement a certain level of exercise into my life so I can raise my metabolism.

A normal day includes three meals. Breakfast is either oatmeal, a cup of tea, and a cup of soy milk, or an egg or two, a cup of tea, and a cup of soy milk. Lunch is a sandwich (tuna, turkey, or ham), though I like to add a bowl of salad (about 25 calories for salad, and an extra hundred or so for the dressing). For dinner I usually have some form of meat and a vegetable, either steamed with the meat, or, for example, a can of mixed vegetables. During the day I try to drink 3-4 bottles of water, along with some iced tea and some other glasses of water.

Snacks are to be avoided ... though when I was house/dog-sitting a few weeks back it was hard to avoid it—too many nuts and crackers available. At my own place it is easier to discipline myself; of course, when I go out I sometimes allow myself to splurge a bit ... though reasonably.

And whenever I stay “away from home” it follows that my diet will change as well.

I was reading the “Nutrition Facts” for a few things I had been eating and decided to copy down the “facts” for a bunch of things around the apartment:

Freshlike (r)	California Blend (Brocooli, Cauliflower, Carrots)
Net Wt. 1lb 8oz (680g)

Nutrition Facts

Serving Size 1 cup (90 g)
Servings Per Container about 8

Amount Per Serving
Calories 		30
Calories from Fat 	0

Amount Per Serving			% Daily Value
Total Fat		0g		0%
  Saturated Fat		0g		0%
Cholesterol		0mg		0%
Sodium			30mg		1%
Total Carbohydrates	5g		2%
  Dietary Fiber		2g		8%
  Sugars		2g
Protein			2g

Vitamin A	35%
Vitamin C	35%
Calcium		 0%
Iron		 0%


Beefsteak (r)	Pumpernickel Bred
Net Wt. 1 lb. (454g)

Nutrition Facts

Serving Size 1 slice (28g)
Servings Per Container 16

Amount Per Serving
Calories		80
Calories from Fat	15

Amount Per Serving			% Daily Value
Total Fat		1.5g		2%
  Saturated Fat		0g		0%
Cholesterol		0mg		0%
Sodium			190mg		8%
Total Carbohydrates	13g		4%
  Dietary Fiber		1g		4%
  Sugars		1g
Protein			2g

Vitamin A	0%
Vitamin C	0%
Calcium		2%
Iron		4%
Thiamine	4%
Riboflavin	6%
Niacin		4%
Folate		4%


Milwaukee's (r)	Dill Pickles
32 Fl. Oz.
(1 Qt.) 946mL

Nutrition Facts
Serving Size 1oz (28g - about 1/2 pickle)
Servings Per Container usually 24

Amount Per Serving
Calories		5

Amount Per Serving			% Daily Value
Total Fat		0g		0%
Sodium			260mg		11%
Total Carbohydrates	1g		0%
  Sugars		1g
Protein			0g


Kraft (r)	Mayo - Fat Free Mayonaise Dressing
32 Fl. Oz.
(1 Qt.) 946mL

Nutrition Facts
Serving Size 1 Tbsp (16g)
Servings Per Container 64

Amounts Per Serving
Calories		10

Amounts Per Serving			% Daily Value
Total Fat		0g		0%
Sodium			120mg		5%
Total Carbohydrates	2g		1%
  Sugars		1g
Protein			0g

Vitamin E	2%
Vitamin K	0%


Patrick Cudahy	98% Fat Free Sliced Turkey Breast
Net Wt. 10 oz. (283 g)

Nutrition Facts
Serving Size 1 slice (28g)
Servings Per Container 10

Amount Per Serving
Calories		30
Calories from Fat	5

Amount Per Serving			% Daily Value
Total Fat		0.5g		1%
  Saturated Fat		0g		0%
Cholesterol		15mg		5%
Sodium			290mg		12%
Total Carbohydrates	<1g		0%
Protein			5g		10%


Patrick Cudahy	96% Fat Free Sliced Cooked Ham
Net Wt. 10 oz. (283g)

Nutrition Facts
Serving Size 1 slice (28g)
Servings Per Container 10

Amount Per Serving
Calories		30
Calories from Fat	10

Amount Per Serving			% Daily Value
Total Fat		1g		2%
  Saturated Fat		0g		0%
Cholesterol		15mg		5%
Sodium			180mg		7%
Total Carbohydrates	0g		0%
Protein			5g		9%


Klement's (r)	Premium Cured Chorizo: Mild (No Picante)
Net Wt. 15 Oz. (425g)

Nutrition Facts
Serving Size 2 Cooked oz. (56g)
Servings  Per Container: about 5

Amount Per Serving
Calories		210
Calories From Fat	150

Amount Per Serving			% Daily Value
Total Fat		17g		26%
  Saturated Fat		6g		30%
Cholesterol		50mg		17%
Sodium			690mg		29%
Total Carbohydrates	3g		1%
  Dietary Fiber		0g		0%
  Sugars		0g
Protein			12g

Vitamin A	15%
Vitamin C	2%
Calcium		0%
Iron		4%


Soy Pure (tm)	Vanilla Enriched Soy Milk
32 Fl. Oz.
(1 Qt.) 946g

Nutrition Facts
Serving Size 1 cup (8 fl oz) 240mL
Servings Per Container 4

Amount Per Serving
Calories		110
Calories From Fat	30

Amount Per Serving			% Daily Value
Total Fat		3.5g		5%
  Saturated Fat		0.5g		3%
Cholesterol		0mg		0%
Sodium			135mg		6%
Potassium		380mg		11%
Total Carbohydrates	14g		5%
  Dietary Fiber		2g		8%
  Sugars		9g
yProtein			6g

Vitamin A	10%
Vitamin C	0%
Calcium		30%
Iron		10%
Vitamin D	25%
Vitamin E	25%
Thiamin		8%
Riboflavin	6%
Folate		10%
Phosphorous	20%
Magnesium	10%
Zinc		4%
Copper		10%
Manganese	20%


Klarbrunn (tm)	Sparkling Water
20 Fl. Oz. (591mL)

Nutrition Facts
Serving Size 8fl. oz. (240mL)
Servings Per Container 2.5

Amount Per Serving
Calories		0
Total Fat		0g
Sodium			0mg
Total Carbohydrates	0g
Protein			0g


Large Eggs

Nutrition Facts
Serving size 1 egg (50g)
Servings Per Container 12

Amount Per Serving
Calories		73.5

Total Fat		5g
  Saturated Fat		1.5g
  Polyunsaturated Fat	0.7g
  Monounsaturated Fat	1.9g		
Cholesterol		211.5mg
Sodium			70mg
Total Carbohydrates	0.4g
Protein			6.3g


Seville		Chunk Light Tuna
Net Wt. 6 Oz. (170g)

Nutrition Facts
Serving Size 2 oz. drained (56g - about 1/4 cup)
Servings Per Container 2.5

Amounts Per Serving
Calories		60
Calories From Fat	0

Amount Per Serving			% Daily Value
Total Fat		0g		0%
  Saturated Fat		0g		0%
Cholesterol		45mg		15%
Sodium			130mg		5%
Total Carbohydrates	0g		0%
  Fiber			0g
  Sugars		0g
Protein			14g

Vitamin A	0%
Vitamin C	0%
Calcium		0%
Iron		4%
Niacin		20%
Vitamin	B-6	8%
Vitamin B-12	20%
Phosphorus	8%


Roundy's (r)	Old Fashioned Oats
Net Wt. 42 Oz. (2 Lb. 10 Oz.) 1.19kg

Nutrition Facts
Serving Size 1/2 cup (40g dry)
Servings Per Container about 30

Amount Per Serving
Calories		150
Calories From Fat	25

Amount Per Serving			% Daily Value
Total Fat		2.5g		4%
  Saturated Fat		0.5g		3%
  Polyunsaturated Fat	1g
  Monounsaturated Fat 	1g
Cholesterol		0mg		0%
Sodium			0mg		0%
Total Carbohydrates	27g		9%
  Dietary Fiber		4g		16%
  Soluble Fiber		1g
  Insoluble Fiber	2g
  Sugars		0g
Protein			5g

Vitamin A	0%
Vitamin C	0%
Calcium		0%
Iron		10%

NutritionData.com is a great source of nutrition facts for all sorts of foods ... you can learn, for example, that a cup of dried jellyfish has only 20 calories, but several hundred percent of the daily amount of sodium.

—June 30 2004

---