How i eat - analyzing my food intake after a 4 day food registration

As a part of my university course i have had to do a 4 day food registration and now i have calculated how much ive eaten. I said i would write out the 4 days on here as i needed to write down everything i eat anyway, however on Saturday i didnt do much blogging and wrote what i ate in a post anyway (though not everything i ate), and my intake yesterday was far from a normal day of eating because of moving, so i didnt feel like sharing how i ate - even if i had to log/write down anyway - and then today is my last day to register however i have ended up with so much stomach pain (most likely from the raw carrots i just ate) so i dont know how much more food i will manage to eat the rest of the day (most likely just stick to cashew nuts (i bought 1kg cashews today, haha!) and sweet potatoe.)

I have begun to analyze the data of my food resigtration and first off i can say that there is ALOT of wrongs with the data. 1) I didnt weigh everything i ate, but i used eye measurements or measurement cups... but then translating the measurement cups to gram was much harder and meant alot of googling and i am sure it was wrong in some cases. But also having to make sure that the nutrition i tracked into the program was either the weight before cooked or after cooked as there is of course a difference in nutritional value i.e 100g raw potatoe doesnt have the same nutrition value as 100g cooked potatoes (because water is absorbed into the potatoes i.e so the weight is different after cooked). So there were a few guesses with that... for example i have no idea whether the avocado was 50g or 80g and had to just put in "half a small avocado" or "half a large avocado", but of course it could be a huge difference. And then of course the data system i use isnt the most updated and didnt have all the vegan foods i eat so i just had to make the best of it. But all of this means that the numbers arent accurate and in all honesty there could be a 500kcal+/- difference in what kcal i ate, and the same with the different macronutrients.

But also need to mention (this will all be written in my analysis that i need to do with my diet registration and activity tracking i have done) that i havent eaten "like normal" either. I.e i was craving pasta one day so bought a box of bean pasta and ate that because i bought it, but i wouldnt eat pasta normally because i dont like pasta, but also that Sunday definitely wasnt a normal day of eating for me so that of course had an impact on the results, and then there is today where i have alot of stomach pain and so my calorie intake will most likely be less than normal which once again has an impact.  Of course this registration is just done for my sake so that i can learn to analyze an intake, analyze how i eat myself and learn to use the tracking program as well as different calculations and references and such, and then of course the essay involved with all the tracking. But as someone who will work with nutrition its important to take all these factors into consideration, not everyday is the same and calorie intake varies just like food type varies!

Sooo.... what have i learnt from my analyzes so far.

I eat less than i think i do.... of course i think that has alot to do with the miscalculations, and that i maintain my weight (i think... i dont weigh myself though, but im sure i would notice if i lost weight) so i amnt eating too much or too little.

2) I get enough protein roughly 1,3g per kg body weight. And i am going to do an analysis of the protein quality and the combining of protein sources as well. Thats the next step.

3) I get a whole lot of iron into me from all the dark leafy greens, raisins and fortified soy milk/oat milk i consume, which is a great thing.

4) I get a whole lot of omega 6 into me and not alot of omega 3... but i do take  a vegan omega 3 capsule to balance that out.

5) I get alot of fiber, basically 200% of the recommendation! haha This isnt so strange though.

6) I dont get alot of calcium i.e 50% of what i should be getting, and i should consume even more than the recommendation because of the vegan diet and the calcium not being as easily absorbed. So im going to double check my multivitamin and make sure that i get enough calcium into me through that but also think more about eating foods with a high calcium intake!

So yeah... that was basically my analysis over my 4 days. Though of course these numbers could be very wrong but i guess its something to use as a base for self reflection anyway. I think its a great thing for everybody to go to a dietician or nutritionist every year or so just to check up how you are eating and get blood tests done as well. Its always good to get different tips and advice about what can be done differently for optimal nutrition! Sometimes you might not notice that you are lacking something until symptoms begin to show and then its gone "too far", for example im planning on getting blood tests done sometime soon just to check up and also make sure that my calcium levels are ok because i definitely dont want to end up with low calcium levels as i was in the risk for developing osteoperosis in the past due to my anorexia and low bone density (but then with the help od strength training and the right nutrition i was no longer in the risk zone.)

So.... if you want me to write more about nutrition or have any questions just let me know and i will try my best to answer!!!

Todays lunch


Yesterdays meal prep

Snacking!

Yesterdays lunch

The huge avocado i ate!