Weekly Diet Review
Weekly Diet Review for Feb 4 – 10, 2018

Weekly Diet Review for Feb 4 – 10, 2018

Foods for the week

Fruits and meat occupied 74% of total calorie intake while seeds and starchy foods 4%. Raw food ratio was 74% and daily water intake was 4.9 liter in face of the coldest time of the year.

Food Ranking (calorie-based)

Summary by Food Category

Intake of Three Basic Components of ORS (per Day)

See ORS Ratio.

Caloric Balance

There were three meat days and the rest of the week were vegetarian days. The average calorie intake was 2,373 kcal/day.

My burnt calorie was 2,377 kcal/day.

I made my calorie intake and outgo even.

Caloric Balance (kcal/day) and Macronutrient Ratio

Compared with the Estimated Energy Requirement reported by the Ministry of Health, Labour and Welfare (MHLW) for male in my age, which is 2,100 kcal (low activity level), 2,450 kcal (medium) and 2,800 kcal (high), my activity level in last week was a little below medium.

My protein ratio and intake (83.3g/day) of the week satisfied DRI(*) while fat ratio fell short and carb went over.
I don’t know if I should follow DRI or not but it is true that I feel so good and delicious when I eat bananas with oil. I must be lacking oil. Hence we started eating bananas with oil, the fat ratio will increase and possibly fall in DRI range from now on.

* Dietary Reference Intakes for Japanese (DRI) 2015 formulated by MHLW provides the Dietary Goal (DG) of macronutrient ratio: Carbs 50-65%, Fats 20-30%, Proteins 13-20% and Recommended Dietary Allowance (RDA) of proteins intake: 60g/day for males in my age (50-69 years).

Weight Trend

My Weight decreased by 52.7g/day.

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