"Digging In" on a typical TiMS day
Posted: Fri Aug 24, 2018 10:50 am
prelim analysis of a TiMS member's routine, examined via lens of the Harvard Healthy Eating Plate (50% produce ~3/4 veg 1/4 fruit, 25% whole grains, 25% protein)
(taking the whole day as one plate)
Thursday's meals, typical of most days
BREAKFAST
fruit est 450 g raw, 3 servings
a medium sized navel orange (est 130 g)
a d'anjou green pear (160 g)
about 1/16 of a small watermelon (??? 1c = 154 g)
AM SNACK
fruit, 75 g raw, 0.5 serving
4 oz red grapes
LUNCH
french toast made with Dave's Good Seed organic bread sliced in half covered with pesto and 56 g of turkey meat to make a half sandwich
whole grain
TBD
protein
est 1 med egg amt 1.5 oz, 6g protein
est milk amt 1 oz, 1 g protein
one slice bread 45 g, 5 g protein
est pesto amt 1 tbsp
turkey amt 56 g (hopefully not deli meat) est 2 oz, 26 g protein
est lunch protein content 38 g
est daily protein target 56 g
PM SNACK
fruit, 75 g raw, 0.5 serving
4 oz red grapes
DINNER
veg
est 300 g, one serving est 75 g cooked, 4 servings (awesome diversity)
220 g sauteed veggies in extra virgin olive oil and coconut oil, includes... sweet potato, spinach, red bell pepper, grape tomatoes, mushrooms, onions, zucchini & carrots
78 g steamed broccoli
whole grains
108 g brown rice, est 0.5 serving
protein
Garden of Life protein drink, ~26 g plant based protein
Nancy's unsweetened yogurt.
PRELIMINARY SUMMARY
produce
4 servings veg (9 types), 4 servings fruit (4 types).
ratio could be tweaked to 6 veg & 2 fruit, vs 4 and 4
veg diversity great, fruit diversity good
follow up pending re grains, protein.
(taking the whole day as one plate)
Thursday's meals, typical of most days
BREAKFAST
fruit est 450 g raw, 3 servings
a medium sized navel orange (est 130 g)
a d'anjou green pear (160 g)
about 1/16 of a small watermelon (??? 1c = 154 g)
AM SNACK
fruit, 75 g raw, 0.5 serving
4 oz red grapes
LUNCH
french toast made with Dave's Good Seed organic bread sliced in half covered with pesto and 56 g of turkey meat to make a half sandwich
whole grain
TBD
protein
est 1 med egg amt 1.5 oz, 6g protein
est milk amt 1 oz, 1 g protein
one slice bread 45 g, 5 g protein
est pesto amt 1 tbsp
turkey amt 56 g (hopefully not deli meat) est 2 oz, 26 g protein
est lunch protein content 38 g
est daily protein target 56 g
PM SNACK
fruit, 75 g raw, 0.5 serving
4 oz red grapes
DINNER
veg
est 300 g, one serving est 75 g cooked, 4 servings (awesome diversity)
220 g sauteed veggies in extra virgin olive oil and coconut oil, includes... sweet potato, spinach, red bell pepper, grape tomatoes, mushrooms, onions, zucchini & carrots
78 g steamed broccoli
whole grains
108 g brown rice, est 0.5 serving
protein
Garden of Life protein drink, ~26 g plant based protein
Nancy's unsweetened yogurt.
PRELIMINARY SUMMARY
produce
4 servings veg (9 types), 4 servings fruit (4 types).
ratio could be tweaked to 6 veg & 2 fruit, vs 4 and 4
veg diversity great, fruit diversity good
follow up pending re grains, protein.