hi there, i thought i'd throw in some info on daily food intakes. i have not figured out the nutritional value of all these foods yet except i have certainly included more dark leafy greens over the last couple of years.
in general, i try to eat organic and non-GMO and fair trade ...as much as i can afford to as an underemployed student. it cost me $72 to gas up the car yesterday!!??!!
breakfasts: usually one of three things - an egg with some veggies (one or more of onions, mushroom, pepper, and spinach) and a little cheese, or 8-grain wheat-free hot cereal (it has oats and rice and flax etc), or puffed kamut (basically wheat). when i have hot or cold cereal i put whole milk on it.
that's very time-dependent of course. if i'm out on the road really early and i didn't get up in time, i sometimes grab your typical bagel with cream cheese, or an evil breakfast sandwich of some description.
the occasional weekend breakfast fryup will be sort of like the egg thing above, with added baked bean, bacon, and toast.
drinks: a water, plus a tea and/or coffee during the morning.
lunches: usually lots of wraps. preferably whole wheat with flax. i put hummus (not always home-made) and cheese; plus maybe (not necessarily) either tinned tuna or a bit of sliced meat; then bell pepper, cucumber, tomato, lots of greens (spinach lately), a slice of dill pickle, and a few hot pepper rings. very occasionally i'll make quesadillas instead. i have those with plain yoghurt and salsa (again, only sometimes homemade... there is this fresh salsa in the deli section, i forget the brand name but it's sooooo goood!).
sometimes on campus at the cafeteria i will not choose their wraps, even though they make good ones... sometimes i just need one of their fish burgers. when lectures are in, maybe 1x per week. lately, maybe 1 per month. i seem to arrive on campus each week well after the caf is closed for the day.
we're in asparagus season here right now, and my mom modified a great asparagus tart recipe into wrap format the other day, which i might do more in future. you spread pesto on the wrap, layer on steamed asparagus and sauteed portobello, and sprinkle feta cheese on top. we didn't really have enough basil on hand so that batch of pesto was higher in cheese and nuts and than usual - but it still came out nicely. very tasty.
in the winter i like to have more soups, or things like spinach-herb-filo pies for lunches.
afternoon snacks: triscuits. i am a sucker for those. i have a few with liverwurst (for the zinc and hopefully also uric acid boost). i am going to be adding a couple dried apricots because i hear they're good for potassium. i'm not a fan of many of the potassium rich foods, but i can do apricots.
dinner: all kinds of things. meat, chicken, fish, vegetarian, vegan, whatever. from the decadent to the simple. lemon-herb-wine marinated chicken bake, with a spinach-portobello-parmesan risotto. or some veggie curry with cucumbers in yoghurt. or a cheeseburger with veggie toppings on a whole grain flat-bread style bun and salad.
dessert: don't really do desert per se. it's more of a special occasion/entertaining guests thing. usually, if i have any dark chocolate in the house i might have a square. maybe a digestive cookie. sometimes i make rice pudding or custard but it's pretty rare.
evening: every night, water and supplements, plus an herbal tea before bed. it gets me up in the night, but i just like winding down with a tea at the end of the evening.
on occasion, maybe once every few months, i'll make some popcorn in the evening, the evil way: no hot air, hot oil on the stovetop, salt and butter
so, that's that. although i need more exercise and i wouldn't miss a few pounds if they were to disappear, i'm basically feeling good about most of what i eat of late. it's no best bet diet, but it works okay so far.
i've had my reactions tested (albeit not at all recently - i know that reactions can change over time) and all i reacted to even mildly was oats and mold. i had some trouble with bread in 2006 but that seems to have resolved. i still don't chow down on lots of things like pizza though, i think that would possibly bloat me up some.
anyway, i guess that just gives a bit more of the nutrition picture than just pills