Keeping Track of Nutrition

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Dinner I made last week of turkey breast, sweet potatoes, quinoa with peppers and tomatoes, prickly pear cactus fruit.

? ??When you plan your meals, you may find this site useful. "My Calorie Counter" allows you to enter everything you ingest and the site computes the nutritional content of your food.
http://www.my-calorie-counter.com/calorie_counter.asp

Students in my History of Indigenous Food and Health course are required to keep a detailed food log. Many use this site to learn just how much fat, cholesterol and sugar they are eating, as well as vitamins and minerals. This is quite an eye-opening exercise for those who have never chronicled their diets.

See also this page on my big site for sample diets: http://www.aihd.ku.edu/exercise/diet_charts.html
Here is a sample breakfast (note that the carrot juice is Old World and, if I use this during the mini-diet I will cook turkey or goose eggs and substitute coconut milk for cows milk in the coffee)

Breakfast:

Food	Cals1	Pro2	Carbs3	Na4	FAT5	CHOL6	FBR7
1spray of vegetable oil	0	0	0	0	0	0	0
2 eggs	150	12	2	280	5	424	0
½ c mushrooms	9	1	1	1	0.1	0	0
¼ c red pepper	20	1	5	3	0.3	0	3
2 green chilies	36	2	8	3	0.1	0	0
2 corn tortillas	120	2	25	35	0.5	0	2
4 T salsa	40	0	2	320	0.1	0	0
1 c carrot juice	70	2	15	16	0	0	1
3 c decaff coffee	4	0	1	4	0	0	0
1 T skim milk	5	0.45	0.65	6.5	0	0	0
1 pack Stevia	0	0	0	0	0	0	0

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