!SEP06 196.0 196.0 195.0 194.5 194.5 195.0 196.0 !SEP13 195.0 194.0 194.0 194.0 192.5 193.0 193.0 !SEP20 192.5 193.0 192.5 192.5 192.5 192.0 192.5 !SEP27 192.5 193.0 192.5 193.0 193.0 193.0 193.5 !OCT04 192.0 192.0 190.5 189.0 191.0 190.5 189.5 OCT11 189.0 190.0 190.5 187.0 188.5 189.0 189.5 OCT18 189.5 188.0 188.0 187.5 188.0 187.0 187.5 OCT25 189.5 188.5 188.5 189.5 190.0 189.5 189.5 OCT31 SUN 188.5 MON 187.5 TUE 189.5 WED 186.5 THU 186.5 FRI 187.0 SAT 186.5 BP 123/78/68 147/89/69 EOD ========= ========= ========= ========= ========= ========= ========= ========= NOV07 SUN 186.5 MON 184.0 TUE 185.0 WED 184.5 THU 185.5 FRI 0 SAT 0 BP 142/78/69 137/73/69 134/77/78 ========= ========= ========= ========= ========= ========= ========= ========= 5am Coffee Coffee Coffee Coffee Coffee Coffee Coffee Vits_DG Vits_DG Vits_DG Vits_DG Vits_DG Vits_DG Vits_DG Vits_6 Vits_6 Vits_6 Vits_6 Vits_6 Vits_6 Vits_6 Omelet Omelet Omelet Omelet Omelet Omelet Omelet Walk 50 Walk 50 Walk 50 Walk 50 Walk 50 Walk 50 Walk 50 9am Fruit Fruit Fruit Fruit Fruit Fruit Fruit 11am VegRice VegRice VegRice VegRice VegRice VegRice VegRice Oil Oil Oil 12pm Beer Beer Beer Beer Beer Beer Beer !!! Beer Beer Beer Beer Beer Beer Beer Walk 20 Walk 20 Walk 20 Walk 20 Walk 20 Walk 20 Walk 20 2pm Sandwich Sandwich Sandwich Sandwich Sandwich Sandwich Sandwich 4pm Pasta Pasta Pasta Pasta Pasta Pasta Pasta 6pm Vits_6 Vits_6 Vits_6 Vits_6 Vits_6 Vits_6 Vits_6 Snack Snack Snack Snack Snack Snack Snack EOD ========= ========= ========= ========= ========= ========= ========= ========= NOV07 SUN 186.5 MON 184.0 TUE 185.0 WED 184.5 THU 185.5 FRI 0 SAT 0 ========= ========= ========= ========= ========= ========= ========= ========= CALORIES 1944 2067 1944 2067 1944 2067 1944 FATS 56g 70g 56g 70g 56g 70g 56g CARBS 290g 290g 290g 290g 290g 290g 290g FIBER 22g 22g 22g 22g 22g 22g 22g SUGARS 41g 41g 41g 41g 41g 41g 41g PROTEIN 72g 72g 72g 72g 72g 72g 72g SODIUM 1104mg 1104mg 1104mg 1104mg 1104mg 1104mg 1104mg POTASSIUM 2493mg 2493mg 2493mg 2493mg 2493mg 2493mg 2493mg PHOSPHORUS 987mg 987mg 987mg 987mg 987mg 987mg 987mg CALCIUM 1099mg 1099mg 1099mg 1099mg 1099mg 1099mg 1099mg MAGNESIUM 723mg 723mg 723mg 723mg 723mg 723mg 723mg IRON 14mg 14mg 14mg 14mg 14mg 14mg 14mg ZINC 14mg 14mg 14mg 14mg 14mg 14mg 14mg C## RECIPES CAL FAT CRB FIB SUG PRO Na K P Ca Mg Fe Zn ============= ========================== =================================================== 7 Omelet |EggWhite Peas Oil Jam Crack275 147 222 12 109 132 289 212 39 20 17 90 25 7 Fruit |Pear 58 1 154 30 98 3 1 119 11 9 7 17 10 7 VegRice |Salmon Rice5 VegMix Peas Zu787 1751338 117 90 252 2571030 436 195 114 836 310 7 Sandwich |Muffin Meat Cheese Tomato 268 76 277 30 20 225 317 336 278 316 42 257 267 7 Pasta |Shells Tomatoes Romano Oil 362 164 441 22 26 96 152 230 160 90 36 247 100 7 Snack |Jello Banana 63 1 157 15 73 11 65 214 13 23 16 15 9 C## SUPPLEMENTS CAL FAT CRB FIB SUG PRO Na K P Ca Mg Fe Zn ============= ========================== =================================================== 7 Vits_DG :DG/2 AM: 0 0 0 0 00 0 0 50 0 105 60 0 750 14 Vits_6 :Ca/2 Mg Cr/2 C E D/2 AMPM: 0 0 0 0 0 0 0 0 0 157 200 0 0 C## MEAT & FISH CAL FAT CRB FIB SUG PRO Na K P Ca Mg Fe Zn ============= ========================== =================================================== M 7 EggWhite : 14g 2Tb scoops packed : 52 0 6 0 6 115 173 156 12 12 10 3 2 M 7 Salmon : 32g 1Tb+ pink salmon : 43 15 0 0 00 73 127 99 116 88 10 28 34 M 7 Meat : 42g lean cooked : 98 55 0 0 00 114 44 113 82 10 10 81 120 C## DAIRY CAL FAT CRB FIB SUG PRO Na K P Ca Mg Fe Zn ============= ========================== =================================================== D 7 Cheese : 21g 1s swiss lo-fat : 36 10 7 0 2 59 54 23 127 201 7 3 81 D 7 Romano : 6g 1Ts+ 100% grated : 23 16 2 0 0 19 72 5 45 63 2 4 15 C## GRAINS & LEGUMES CAL FAT CRB FIB SUG PRO Na K P Ca Mg Fe Zn ============= ========================== =================================================== 7 Crackers : 8g 20 soup crackers : 33 7 59 2 1 7 89 12 8 1 2 41 6 7 Shells : 56g dry macaroni =5c+ :207 8 418 17 14 73 3 124 105 11 29 184 78 7 Rice5 :125gd =5-5oz cooked :456 8 999 16 1 89 6 143 143 35 31 538 136 7 Muffin : 57g 1 english muffin :127 11 255 26 8 49 217 106 60 101 21 163 60 C## FRUITS & VEGETABLES CAL FAT CRB FIB SUG PRO Na K P Ca Mg Fe Zn ============= ========================== =================================================== F 7 Pear :100g 1/2 large pear : 58 1 154 30 98 3 1 119 11 9 7 17 10 F 7 Banana : 60g 1/2 large banana : 53 1 137 15 73 6 0 214 13 3 16 15 9 F14 Tomato : 40g 1/2 large, small roma: 7 0 15 4 10 3 2 94 9 4 4 10 6 F 7 Zucchini : 92g 1/2 pkg3=552g : 15 2 28 9 22 11 7 240 34 14 16 34 29 F 7 Tomatoes : 54g 2Tb+ : 9 0 21 5 12 4 77 101 10 16 5 52 7 F14 Peas : 20g 2Tb+ : 15 0 27 8 10 10 21 30 16 4 5 30 16 F 7 VegMix :200g 2c frozen :128 10 269 80 47 66 94 424 118 50 48 189 89 C## SUGARS ADDED > 20% CALORIES CAL FAT CRB FIB SUG PRO Na K P Ca Mg Fe Zn ============= ========================== =================================================== S 7 Jam : 19g 1Tb : 52 0 130 2 92 0 6 14 3 3 0 9 1 C## CONDIMENTS & MISCELLANEOUS CAL FAT CRB FIB SUG PRO Na K P Ca Mg Fe Zn ============= ========================== =================================================== 7 Coffee :454g =18.2x25g=3Tb+ : 4 0 0 0 0 5 9 222 13 9 13 4 9 7 Jello : 99g 1 hunts gel cup : 10 0 20 0 00 5 65 0 0 20 0 0 0 24 Oil : 14g 1Tb olive :123 140 0 0 0 0 0 0 0 0 0 7 0 7 Beer :472g = 16 oz ultra :127 0 318 0 0 0 14 80 37 18 18 0 4 ============= ========================== =================================================== MY 2000 CALORIE DIET THIS WEEK | THE MEDITERRANEAN DIET OF SOUTHERN ITALY | --------------------------------|------------------------------------------| Average Daily Calories = 1996 | 2369 Calories <- from EuroAtom Study | Maintenance Calories = 2000 | | Daily Walking Calories = 476 | | Computed 4 Weeks +-Lbs = -3.8 | | Actual 4 Weeks +-Lbs = -4.0 | | | | PROTEIN 72g = 14% | 74g = 12% of 2369 calories | FATS & OILS 62g = 27% | 73g = 28% " | CARBOHYDRATES 294g = 59% | 354g = 60% " | Total Sugars 41g = 8% | N/A | Sugars Added 9g = 1% | 16g = 3% " | Dietary Fiber 22g | 24g | Olive Oil 48g = 21% | 49g = 20% " | Meat & Fish = 9% | = 5% " | Dairy = 2% | = 4% " | Fruits & Vegetables = 15% | = 9% " | ---------------------------------|------------------------------------------| Potassium 2493 mg > 2 Potassium/Sodium ratio recommended | Sodium 1104 mg 1200 mg = DRI Male > 70 yrs | Phosphorus 987 mg 700 mg = DRI " " | Calcium 1099 mg 1200 mg = DRI " " | Magnesium 723 mg 420 mg = DRI " " | Iron 14 mg 8 mg = DRI " " | Zinc 14 mg 11 mg = DRI " " |