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FOODCOUNTS DIARY SAMPLE DAY: MACRONUTRIENTS 


DESCRIPTION OF FOOD ITEMS

 

Amount eaten:

(weight, or info from label)

Calorie

2000

Protein

45g

Carb

230g

Fat

70g

Fibre

24g

Salt

6g

BREAKFAST:

 

 

 

 

 

 

 

1 Pink Grapefruit

225g

94.5

1.7

24

0.2

2.7

nil

 

 

 

 

 

 

 

 

LUNCH

 

 

 

 

 

 

 

Brown bread

1 medium slice

130

5.2

17.8

4.3

3.4

0.5

Smoked salmon

60g

132

14.0

nil

8.4

nil

4.25

1 portion cottage cheese (low fat)

10g

15

8.3

nil

1.15

0.03

0.1

1 portion butter

10g

74

0.1

0.1

8.1

nil

0.12

 

 

 

 

 

 

 

 

DINNER

 

 

 

 

 

 

 

Chicken and Honey (Sainsbury’s)

270g

278

40.5

2.6

11.8

nil

0.83

Mixed salad

1 bowl 170g

41.8

2.11

10.4

0.45

1.98

0.05

Banana (medium)

100g

95

1.2

23.2

0.3

1.1

nil

Ice cream

2 scoops 40g

64

1.28

7.64

2.6

0.36

0.1

 

 

 

 

 

 

 

 

SNACKS DURING DAY

 

 

 

 

 

 

 

Glass apple juice

200ml

84

0.2

19.6

0.2

nil

nil

Cups of teas/coffees

5 cups

169

5.1

32.05

2.55

nil

nil

 

 

 

 

 

 

 

 

TOTALS

 

 

1177.30

76.59

209.87

40.05

9.57

5.95

Daily guideline

 

2000.00

45.00

230.00

70.00

24.00

6.00

               
  5 a day:  7 units consumed          
               
  Recommendations: 1. Reduce protein  2. Increase Fibre