My diet 06-25-09

Do you know if what you’re eating is truly healthy for you and fulfulling your daily nutritional needs?

Here’s what I ate today on my vegan diet:

Lunch: Sweet potatoes, sauteed veggies (carrots, zucchini, squash, cabbage, oil for sautee) and tomato brown rice. (9 WW pts.) Also had a serving of mint green tea (1 pt). For a total of 10 WW points.

062509-lunch

Vitamin content:
– These Sweet Potatoes have 769% Daily Value for Vitamin A, 65% DV for Vit. C, 8% DV for iron, 8% DV for calcium, 4 grams for protein, 29% DV for vit. B6, 50% DV for manganese, 14% DV for magnesium, 11% DV for phosphorus, 950 mg or 27% DV for potassium, 4% DV zinc, 15% DV niacin, 14% DV thiamin, 7% DV for Vit. E, 6% DV Vit. K, 14% DV for carbs, 7 g of fiber (26% DV), 8 mg of Omega 3’s, 180 calories, 0 fat and 0 cholesterol.
– 1 serving of mint Green Tea: 100% DV for Vitamin C, 6% DV for iron, 5% DV for carbs, 0 fat and 60 calories.
– brown rice’s vitamins: (2 g fat, 218 calories, 4 g fiber (14%DV), 25.4 g Omega 3’s, 45.8 g carbs (15%dv), calcium 2% DV, iron 6% DV, 5 g protein, pantothenic acid 8%, Vit. B6 15%, niacin 13% DV, Thiamin 13% DV, riboflavin 1%DV, folate 2% DV, magnesium 21% dv, phosphorus 15% dv, potassium 4% dv, zinc 8% dv, copper 8% dv, manganese 107% DV. 4 WW points.)
– veggies: 2 WW pts. Containing cabbage: 23 calories, 0 fat, 2 g fiber, 6 g carb, 1.3 g protein, Vit. A 2% dv, Vit. C 62% dv, calcium 5% dv, iron 1% dv, 14 mg Omega 3, Vit. E 1% dv, Vit. K 136% dv, thiamin 4% dv, riboflavin 2% dv, niacin 1% dv, folate 8% dv, pantothenic acid 2% dv, magnesium 4% dv, phosphorus 3% dv, 196 mg potassium 6%dv, zinc 1%dv, copper 1% dv, manganese 10% dv);
Carrots: 27 calories, 2 g fiber (9% dv), 0 fat, 6 g carbs, 1 g protein, Vit. A 266% DV, Vit. C 5% DV, Calcium 2% DV, iron 1% dv, .8 mg Omega 3, Vit. E 4%, Vit. K 13%, thiamin 3%, riboflavin 2%, niacin 3%, Vit. B6 6%dv, folate 3%dv, pantothenic acid 2% dv, 183 mg potassium 5% dv, zinc 1% dv, copper 1% dv, manganese 6% dv, selenium 1% dv.

Snack: Weight Watchers candy bar. (150 calories, 9 fat, 3 fiber, 60 mg potassium (2% DV), 16 carb (5% dv), Vit. A 2% DV, Calcium 6% Daily Value. 3 WW points).

Dinner:
– 8 oz of almond milk  (3 g. fat, 40 calories, 1 g. fiber, 190 potassium (5% DV), 2 g carbs, 1 g fiber, 1 g protein, Vit. A 10% DV, Calcium 20% DV, Vit. D 25% DV, Vit. E 50% DV, Phosphorus 4% DV, Magnesium 4% DV. 1 WW point.)
– 1 cup of Smart Start cereal in o.a. (190 calories, .5 g fat, Vit. A 25% DV with 10% DV of beta carotene, Vit. C 25% DV, Potassium 90mg (3% DV), iron 100% DV, Vit. D 10% DV, Vit. E 100%, Vit. B6 and B12 100%, thiamin 100%, riboflavin 100%, niacin 100%, folic acid 10%, pantothenic acid 10%, Zinc 100%, phosphorus 8% DV, Magnesium 6% DV. (3 WW points).
-12 ounce glass of organic orange juice. (165 calories, 0 fat, 0 fiber, 675 mg potassium 19.5% dv, 39 g carbs 13.5%dv, 3 g protein, calcium 52.5% DV, Vit. C 180% dv, Vit. D 37.5% dv, niacin 6% dv, thiamine 15% dv, vit. B6 9%dv, folate 22.5% dv.) 3 wW points.

Snacks:
-fruit (3 strawberries. 0 ww pts.).
-1 ounce of almonds (160 calories, 14 g. fat, 3 g fiber, 200mg potassium 6%dv, 6g protein, calcium 6%dv, iron 6% dv, Vit. E 25% dv, riboflavin 15%dv, phosphorus 15% dv, magnesium 20%dv, copper 15% dv, manganese 35% daily value). 4 WW points.

Today’s totals:
Weight Watchers points: 24 points. (right on target)
Calories: 1213
Fat: 28.5 g (I think only 21% of my day’s calories are from fat)
Cholesterol: 0
Protein: 20.3 grams
Fiber: 22 grams
Omega 3’s: 48.2 mg
Vitamin C: 437% Daily Value
Calcium: 101.5% DV
Vitamin A: 1074% DV
Iron: 101.5% DV
Vitamin D: 72.5% DV
Vitamin B6: 159% DV
Manganese: 218% DV
Magnesium: 69% DV
Phosphorus: 56% DV
Potassium: 72.5% DV
Zinc: 114% DV
Niacin: 138% DV
Thiamin: 149% DV
Vitamin E: 142% DV
Vitamin K: 155% DV
Copper: 25% DV
Selenium: 1% DV
Folic acid(folate): 45.5% DV
Panthothetic acid: 22% DV
Riboflavin: 120% DV
Vitamin B12: 100% DV

I basically listed the vitamin values so that I can see what I get or need.

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