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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 10-12-05, 12:20 AM   #1
Machka 
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Detailed analysis of your food intake

Have you ever done a detailed analysis of your food intake?

For my Kinesiology class, we were given a program called evaluEat, and the assignment is to enter absolutely everything we eat and drink each day for 5 days. The program provides an analysis of the information, letting us know what elements we are short on, and what elements we are consuming too much of, given a certain activity level.

So far, I'm having a little bit of trouble getting the program working ... it doesn't seem to like the fact that I eat so many different things in a day, and do so many different things in a day ... but it will be interesting to see what the results are.

However, in preparation to use that program, I wrote down everything I've eaten and drunk over the past 3 days and it is quite interesting ... I snack a tremendous amount. Basically, I eat one actual meal each day, and the rest of the day is spent grazing. I'm not sure if that's a good thing or not.

I would really recommend writing down everything you eat over a few days ... it really is quite revealing!
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Old 10-12-05, 01:07 AM   #2
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OK, so far, I've determined that, on Sunday, I consumed:

4277 calories

Distribution of calories:
Protein: 7.2 %
Fat: 27.9 %
Carbohydrate: 64.9 %


On Sunday, I also rode a century, and if Health Status's calculator http://www.healthstatus.com/calculate/cbc is to be believed, I would have burned: 5236 calories for the whole day.

That's not bad ... 5236 - 4277 = 959 calories burnt or deficit or whatever.

In looking over the other nutritional information, I see I consumed a lot of sodium ... that's good, I need more sodium when I ride ... but my potassium levels were a little low, I guess I should have had a banana or something ... and my iron levels are incredibly high. I don't quite understand that. I'm not sure what food I'm eating with so much iron ...... but I'm thinking it explains something. Hmmmmm ....

Very interesting ... as I said before, it's a revealing exercise!!
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Old 10-12-05, 06:49 AM   #3
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I've used fitday for over a year now, so I have a record of EVERYTHING I've eaten since last September. Fitday lets you look at vitamins and minerals, as well as carbs/fat/protien, and track excercise etc, and then you can do a little bar graph pof eaten vs. burned. I prefer the free version since I can get to it online anywhere instead of having it downloaded on my computer.

As I also weigh everything I can, it's made me very good at knowing what a portion is when I eat out. Without it I would have a hard time keeping macronutrients balanced.
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Old 10-12-05, 12:17 PM   #4
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Quote:
Originally Posted by sjjone
I've used fitday for over a year now, so I have a record of EVERYTHING I've eaten since last September. Fitday lets you look at vitamins and minerals, as well as carbs/fat/protien, and track excercise etc, and then you can do a little bar graph pof eaten vs. burned. I prefer the free version since I can get to it online anywhere instead of having it downloaded on my computer.

As I also weigh everything I can, it's made me very good at knowing what a portion is when I eat out. Without it I would have a hard time keeping macronutrients balanced.
Based on your suggestion I started using FitDay today. Wow - what a great program. I love it. Thanks.
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Old 10-13-05, 12:32 AM   #5
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Machka - to get more potassium in your diet, you can use "Salt Substitute" on your food, instead of salt. Salt Substitute (aka, "No-Salt") is straight potassium chloride. As an alternative (if you find the flavor unappealing), you can use "Low Salt" (a blend of sodium chloride and potassium chloride). Both should be available at your local grocery store.
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Old 10-13-05, 03:30 PM   #6
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Quote:
Originally Posted by Machka
Have you ever done a detailed analysis of your food intake?

However, in preparation to use that program, I wrote down everything I've eaten and drunk over the past 3 days and it is quite interesting ... I snack a tremendous amount. Basically, I eat one actual meal each day, and the rest of the day is spent grazing. I'm not sure if that's a good thing or not.
I am the same way, I graze like cattle all day(really boring job) and only eat one real meal at dinner(only 400-500 calories)
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Old 10-13-05, 08:45 PM   #7
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I also use fitday.com. For those of you just discovering it, don't forget to try some of the sidebars. Under records you can see your day's nutritional breakdown. This is how I discovered I was low on selenium, zinc, phosphorous, and on many days postassium and vitamin K. Made a world of a difference for my diet. Everyday now I know I have to have either spinach or broccoli and I have not just a banana, but also dates, apricots and sweet potatos.

I love fitday.com. love it love it love it.

When I started, I thought it was just about the calories, and then fat, then carbs, then protein. My awareness came in that order. Now I know there is so much more to a healthy and balanced diet.

Sandy
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Old 10-13-05, 09:20 PM   #8
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Another thing about fitday, if you use the activities section you have to enter sleep as an activity. It assumes you're awake 24 hours a day, putting 8 hours of sleep in drops your calorie burn by about 500 calories. Sitting still also must be put in...
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Old 10-14-05, 04:00 PM   #9
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Just one question about fitday ... I've signed up and have had a look around, but they don't seem to list any "processed" or "prepackaged" foods ... you know ... the good stuff, like PizzaPops! If I were to add them in the custom foods, would they still be there the next time I open fitday?

One of the problems I'm having with the other program I've got here is that it tends to lose information.
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Old 10-14-05, 05:01 PM   #10
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Fitday. . . . I really liked it, but it is hard to find prepared foods. If you put them in custom foods today they will still be there next week. It's a lot of bother, though.

I also put whole meals in the custom foods. For example, I added up all the nutrients for 3/4 cup oatmeal, 1 Tbsp. P.B., 1 cup skim milk, 1 banana, and listed it as "Roody's Breakfast." Then every morning, I only had to enter the one item for my whole breakfast.

I discovered that my intake was good, but a little low on vitamin D, K, magnesium, and a little high on sodium. I ate more green vegetables for vit. K and took a supplement for magnesium. I didn't worry about vit. D because I am out in the sunshine a lot.
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Old 10-14-05, 07:54 PM   #11
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Anything you add to custom foods will be there whenever you open fitday. It gets easier the more you use it. Eventually you can go to "all custom foods" or "all recent foods" and just check everything you've eaten . . .then just adjust quantities.

Sandy
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Old 10-14-05, 08:57 PM   #12
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Name brand foods are there, but under generic names, so for pop tarts, you'd look under toaster pastry, and then the quantity drop down will show Pop-Tarts (tm). Same goes for almost all prepared food.

The set meal thing is a good idea too. After over a year my custom foods list is REALLY long.
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Old 10-15-05, 07:00 PM   #13
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Fitday is a good program. Probably the best available for consumers. You can easily build up custome foods from basic ingredients (a ham sandwich, for example) instead of having to enter each ingredient every time.

However, the problem that ALL these programs have is that it is very hard to estimate the nutrition for restaurant meals. While most of the fast food places have released nutrition data in response to extreme public pressure, other restaurants either do not release the data, release incomplete data, or release data only for a selection of their menu.
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Old 10-15-05, 09:31 PM   #14
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I got around that by getting two orders of everything I ate at restaurants; one to-go. Then I'd take it into the bio-lab and do an extraction into separate powdered piles of carbs, fats and proteins... then weigh on drug-scale...

p.s. what was scary was that a lot of gourmet restaurant meals aren't that much better than fast-food as far as fat-content...
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Old 10-16-05, 01:20 PM   #15
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I got curious and signed up for this 3 days ago. Really interesting!

I think I need to do this over a longer period of time, but the way it looks now I am getting a huge % of my Kcal intake from alcohol and even candy! I was suspecting the alcohol of course, just maybe not to this extent. What was surprising though was how much I got from snacks. Those chocolates come back to bite you in the ass!

Gonna keep this up for a few weeks and see what happens. The way it looks now I have a pretty scary deficit in my calorie intake. Thank God there is beer to remedy that ;-)
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Old 10-16-05, 07:10 PM   #16
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I just signed up and put in today's information. I had a brutal day of cycling so at least I'm on the right track. I wish the system had more things loaded but all and all it's pretty good. I have a couple of questions for people who use the site regularly.

there is no place to just put sugar in or am I ignorant of another name for it. 2 how do I put in just vitamins?
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Old 10-29-05, 02:59 AM   #17
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Can you select various "raw material", define how it has been processed, add it up as one meal and then give that meal a custom name? Or do you have to manually add up each item that goes into the recipe, and then make a custom food based on those data (without defining the ingredients seperately)?

On a sidenote I have to say that there is a HUGE difference in how healthy the Norwegian cousine is compared to what I was eating when I was living in the States (took my Masters in Texas).

- We eat a lot more vegetables.
- The food actually expires at some point. Not processed to death.
- Eating out is quite a lot more expensive so it doesn't happen as often.
- Not the same culture for fast food, although this is changing :-(
- Buffets don't attract that many people so few places offer it. As a result there are less days when I eat until I am almost sick.

For everyday meals like breakfast, lunch etc you just can't beat the European way for taste or "healthyness". I missed it like crazy when I was trying to eat cereal in the morning. What we don't have though, and that I miss just as much, is going to the steak house and buying wicked good steaks and grabbing a beer. There is good food when you eat out here as well, but its still not the same.
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