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Okay, we kept a record yesterday, and it was quite the eye opener.

breakfast
2 rice cakes - 0.2g saturated fat
banana - 0.3g saturated fat

green smoothie - 0.8g saturated fat
- innocent smoothie (trace)
- half banana 0.2g
- greens 0.1g
- flaxseed 0.5g

Quinnoa & Prawn Lunch - 2.8g saturated fat
- 50g quinnoa 0.3g
- 5g vegan stock 0.3g
- 100g prawns 0.1g
- 1 onion 0.1g
- 100g mushrooms 0.0g
- tbls evoo 2g

salmon dinner - 9g saturated fat
- 100g salmon 4g *
- 50g smoked salmon 2g
- 15g home made pesto 0.5g
- 20g mushroom 0.0g
- 1 tbls evoo (on pots) 2g
- 250g potatoes 0.3g
- 40g watercress 0.2
- tbls flax 1g

snacks
100g cooked chicken - 0.3g saturated fat
apple - 0.0g
half carton orange juice - 0.2g saturated fat
2 x homemade cookies (0.25g each) - 0.5g saturated fat
4 black coffees

Supplements
2g fish oil - 0.6g saturated fat
1g borage oil - 0.3g saturated fat

* Pack said 2g sat fat another pack in freezer said 4g per salmon fillet so rounded up
** all other things I had to estimate have been rounded up

Total: 15g saturated fat from all sources

So, a little dissapointed really, as that is a lot higher than I imagined further illustrating the importance of this process to get a good idea of just how much saturated fat we are consuming.

A good chunk of this was driven up by the salmon which was actually shown on the pack as 2g of sat fat but another pack in my freezer showed 4g. Now, this was a bit of a treat meal with the salmon and smoked salmon but I still considered it to be safe. My research has since shown that farmed salmon tends to have twice the saturated fat levels of atlantic salmon + a whole other bunch of problems (what it is fed, chemicals to keep it healthy, dies for the flesh etc) so I think our salmon will have to be reduced from now on in and we will just eat the atlantic fish (this diet keeps getting more and more expensive).

If we were to replace the salmon with a chicken breast it would bring this down to about 12g and if I discounted the 2 tablespoons of oil it would be more like 9g so... whilst I am not going to lose any sleep over this meal, I am certainly going to keep this one on the treat list and use the wild salmon to bring it down below 15g.

Hmmm, will report on todays food tomorrow, hopefully with better levels.

Marcus
Gareth wrote: Sunday 28th November[...]I am gonna stop counting total fat because I am doing nothing with that data. It had been my intention to calculate omega 3 & omega 6 but I might have to revisit this data to make those calculations or do a food diary part2 at some point in the future.


Appreciate your postings on this Gareth. And look forward to your Omega 6/3 findings.

Your intake seems so frugal in terms of total energy intake. Have you worked that out? My weight plummeted for the first few months on the program, and I concluded that eliding so much fat and junk had left me way down on energy intake. Since then I pack in far larger portions and have stabilised at just under 11 stone (150lb/68kg for 5'11"/1.82m). But as the bulk of my tukka is whole fruit and veg, I can munch away at kale, sweet pot, leek, onion,cabbage, apples, oranges, etc till the cows come home. In that, I don't think about sat or processed fat.
Somehow meat fell off my radar altogether. In that department, I'm seafood only. Am I missing something nutritionally, or is your meat intake a quality of life issue?
As to processed foods, they've largely fallen by the wayside. I'm sure diversity is important, but beyond that I don't see so much allure in anything plastic packed these days.
Gareth, your diet breakdown is interesting in many ways, one of which for me is quite obscure. That is the style of food. It is as if there's a force behind our eating habits, no doubt a blend of upbringing, experience, the influence of other in the family, the household and work environments. And now morphed by our OMS interests. Tuning into, and cherry picking from, the diets of other OMSers is to me quite interesting. I'd like to see far more of this.
Elsewhere on the web there are all sorts of dietary suggestions targeted at a healthy lifestyle. So many are laced with all sorts of crimes that it can be hard to have much trust in them.

BTW must just mention a food giggle. My better half (the most fantastic ally and support to me in all this, talk about proactive and rock) has taken on much of the OMS diet for herself (maybe I should just call it sensible eating). Visiting family in the US, they were vaguely aware of her dietary changes (she's lost more than 10lb this year and is far fitter), so in anticipation her sister went on a special shopping trip to stock up on vegetarian food for her. First in the special items was a large stuffed cabbage, bought in the specialist vegetarian section of the big supermarket. Stuffed with what, my other half wondered. Reading the packaging small print - "Ground beef"! ... Ya gotta laugh.
Hey Marcus,

Thank you so much for posting a food diary, I was beginning to think that I would be on my own with this. Whereabouts are you getting your data? I note that you have put 0.3g for a banana. The site that I am using suggests only 0.1g for a medium-sized banana:

http://nutritiondata.self.com/facts/cer ... ta/10352/2

The same site also doesn't list any saturated fat for quinoa, which, thinking about it doesn't sound quite right. I'm a little concerned that I am not using accurate data. For example, you have added saturated fat for onions and greens and again that site is telling me that there is none in them You gotta watch the oily fish, definitely. My most expensive meal so far was 6g for a Mackerel salad!

Hey MP,

Choosing meat was, at first, a quality of life issue. I figured that eating meat once per month could be sustained with a low saturated fat diet. I am now convinced that saturated fat will not be the reason that I give up meat completely. I note Marcus's earlier comments about the meat proteins being suspicious. That is gonna have to be something that I read up on in the future.

I lost a fair bit of weight when I started the program but I have levelled off now and I'm pretty constant at about 70kg. I had been about 78kg in the previous life but I don't think that I look unhealthy now.

I agree that it's interesting to view what other people are eating; that is one of the reasons that I started this topic. So post your food diary!

What is it that you find interesting about my "style" of food?

Gareth
It's a little off topic, but whilst we are talking diets the meat thing is the biggest bone of contention for us and mainly because I struggle with the logic behind it.

* China study says no to meat AND fish but seemingly bases this on the back of studies done with milk proteins. I find the leap to tar all animal proteins difficult to accept

* the OMS diet allows fish, even white fish with no omegas in any quantities, I really don't understand the distintion between white fish and organic chicken breast

* swank / best bet diet allows lean meats

I am becomming more and more keen on becomming vegan / vegitarian + some fish and I tend to eat a vegetarian lunch myself but so much food does not work for Emma due to the whole bloody gluten thing. I am hoping that as time wares on and the residual symptoms wane we can relax the gluten ban without the spike in symptoms and other weirdness that we see.

So, plan for the new year is to have three days where we are totally meat & fish free. We are actually introducing legumes as well and whilst historically Emma has not been a big fan of legumes, she is one of those people that leave the kidney beans from a bowl of chilli, I am hoping that I can turn that around. I am currently cooking some chickpeas that I soaked overnight to make a hummous so... once more unto the breach, dear friends, once more.
P.S. Gareth

I was getting my data from either the packets for things like the quinoa and from here: http://caloriecount.about.com/

I kind of figured that none of this is 100% as one pack of salmon stated 2g satfat per portion and another stated 4g sat fat per portion. I guess it gives us an idea though, and helps push the message home. Really gotta watch that oily fish man!

On a side note, I was meaning to buy the good stuff due to the previously stated benefits so went and got some from M&S - Loch Lochmuir salmon. Sounds natural right? Well, actually, it is a fake loch, does not exist, but is just a brand to give their farmed salmon more clout and clearly to mislead consumers like myself who thought that meant it was natural.

More details here: http://www.timesonline.co.uk/tol/news/u ... 614478.ece

Scumbags, back to Asda for that deep red atlantic salmon. (probably from atlantic farm and fed red food die)

Marcus
Breakfast

Smoothie, Apple, Kale, Beetroot, Alfalfa sprouts, Carrots

2 slices of rye toast w almond butter and banana - 1

Rice w marinara sauce - 0.5

Dinner

Spelt spagetti marinara w prawns and griddled courgettes. With rocket salad, dijonaisse dressing and spinach wilted in oil and garlic. Parsley, tomato, garlic and caper salsa/salad type thing. 2-3g (It's hard to say but I reckon its about there. Just the olive oil in here.)

4 teaspoon of fish oil ...... sorry I can't find the fat content of this, does anyone know? I'm thinking around 3g?

So total around 6.5 - 7.5.

I usually have a few snacks too but today's meals were big portions. Gareth I was also thinking a lot of the time it doesn't look like you are eating that much in terms of total energy. I think that might be because I eat so much though! :)
Day 2 - 30th November

Breakfast
2 rice cakes - 0.2g saturated fat
banana - 0.3g saturated fat

green smoothie - 0.8g saturated fat
- innocent smoothie (trace)
- half banana 0.2g
- greens 0.1g
- flaxseed 0.5g

Salad Lunch - 2.3g saturated fat
rocket & watercress 0.1g
100g king prawns 0.1g
lemon & evoo dressing 2g
toms/cue/onion 0.1g

Pasta Dinner - 2.5g
100g organic brown rice pasta 0g
100g loyd grossman sauce 0.2g
133g napolina toms 0g
mushrooms 0g
cherry toms 0g
onion 0.1g
100g cod loin 0.1g
spinach 0.1g
1/2 tblspoon evoo - 1g
1 tblspoon flax - 1g

snacks
apple - 0.0g
half carton orange juice - 0.2g saturated fat
2 x homemade cookies (0.5g each) - 1g saturated fat
4 black coffees

Total: 7.3g saturated fat from all sources

Well, a much better day, and considering we eat pretty much the same breakfast, snacks and a similar lunch most days with the big variation being our evening dinner it just shows how much that oily fish meal bumped things up. Kudos to the prof, the book states that we need to watch the oily fish and take that out of the equasion and staying below the 15g target and including a moderate amount of oil is clearly possible.

This makes me happy, as the swank target was 20g not including oil or saturated fat from sources other than the obvious (prof states the real swank level was likely closer to 30) so to come in so far below 15g all in has me chuffed. :)

I am going to do a full week as it will show the variation in our meals and should cover off a lot of our basic menus so it will provide a useful reference point and confidence booster!

Have a great day all.
Marcus
Tuesday 30th November

0720 200ml Orange Juice
0800 150g Shredded Wheat, 200ml Soy Milk & 1 spoon of Sugar (1g saturated fat)
1100 Wholemeal Vegan Muffin (0.35g saturated fat)
1100 Fruit Smoothie with Orange, Banana, Lemon, Honey & Ginger (0.1g
saturated fat)
1200 1 Pomegranate
1300 100g Wholemeal Pasta dressed in 1/3 tbps EVOO, 200g Marrow
roasted in Garlic, Chilli, Arsley & 1 tbsp EVOO (1.7g saturated fat)
1400 Herbal Tea with 1 tsp Honey
1800 400ml Water
1800 King Prawn, Kale & Potato Curry & 80g Wholemeal Rice (2g saturated fat)
2100 300 ml warm Soy Milk with cocoa powder 1 tsp unrefined sugar (1g
saturated fat)
2100 3 Melba Toast with Homemade Fruit Chutney (I made this a while
ago so I'm not 100% on the values) (<0.2g saturated fat)

< 7g for the day. I think I'm getting enough calories anyway. I feel like the portions are quite big and I eat whenever I'm hungry. My weight is fairly stable. The dinner last night was amazing, I really tried to cut the use of EVOO down to an absolute minimum, usin various cooking techniques and it still turned out wonderful. I might refine the recipe and post it in the recipes section. The problem is that I just threw it together and I don't know if I can remember it!
Breakfast Smoothie - Apple, carrot, alfalfa bean sprouts and Kale w 1tbsp fish oil - 2.7g

Two rye toast w almond butter and sugar free jam - 1g

Lunch

Leftover spelt pasta w marinara sauce 0.25g

Snacks

20 almonds 1g

Natural soya yogurt w 1 banana

Dinner

Chick pea and courgette curry w brown rice and aubergine pickle 1.5g

Snack

4 homemade carrot and walnut biscuits 1.7

TOTAL 8.1g
Day 2 - 1st December

Breakfast
2 rice cakes - 0.2g saturated fat
banana - 0.3g saturated fat

2 x green smoothie - 1.6g saturated fat (2 x 0.8)
- innocent smoothie (trace)
- half banana 0.2g
- greens 0.1g
- flaxseed 0.5g

Pasta Lunch (leftovers) - 2.5g
100g organic brown rice pasta 0g
100g loyd grossman sauce 0.2g
133g napolina toms 0g
mushrooms 0g
cherry toms 0g
onion 0.1g
100g cod loin 0.1g
spinach 0.1g
1/2 tblspoon evoo - 1g
1 tblspoon flax - 1g

Risotto Dinner - 3.1g
100g mushrooms - 0g
100g leeks - 0g
100g arborio rice - 0.7g
10g nutritional yeast flakes - 0.2g
1/2 tblspoon evoo (added after cooking) - 1g
1 tblspoon flax oil (added after cooking) - 1g
stock - 0.2g

Supplements
3g fish oil - 1g sat fat
1g evening primrose - 0.3g sat fat

snacks
apple - 0.0g
banana 0.3g
half carton orange juice - 0.2g saturated fat
3 x homemade cookies (0.5g each) - 1.5g saturated fat
4 black coffees

Total 11g saturated fat all in

Forgot to add the supplements yesterday so that knocked it down a bit and we ate a few more cookies and an extra banana today but still, 11g, inclusive of oil, none of which was heated in any way and flax seed in the cookies and smoothies is not to shabby.

Marcus
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