Food Diary: February 2012

When people first start out on Fit4God, they often wonder, “If I can’t eat grains, industrial oils, or sugar – which means no processed foods – what CAN I eat?” They especially wonder how to feed their kids, especially when they are a family on the go all the time. I can totally relate! We are a busy family, too. My husband, a philosophy professor, works long hours and often works on the weekend. My son “E”, age 6, is in first grade and plays on a soccer team with two practices and a game per week. My daughter “H”, age 3, is in preschool and does gymnastics. I am a stay-at-home mom, and I teach Fit4God and am a L’BRI Pure n’ Natural consultant.

You will notice that there is quite a bit of repetition. We tend to have more variety if you look at a whole month, and less within a given week. That is partly because my kids are creatures of habit and prefer routines in their foods, and partly because I tend to cook in batches. I will cook up 1 or 2 pounds of something and eat off it for several days to minimize time in the kitchen. If I don’t have several hamburgers and a pot of soup in the fridge ready to go, I get a little nervous!

We don’t do it perfectly, but we try our best every day to eat healthfully. Here is a week in our life of everything we ate. (My husband is not included because I don’t always know what he eats when he’s at work!) I hope it helps to give you some ideas, and some inspiration for how you can feed your own family!

For what it’s worth, I tend to run about 2000 calories, about 20-25% protein, about 30-40% carb, and about 35-50% fat, putting me in the neutral minimal body stress range (30-40%). My kids tend to run about 15% protein, about 42% carb, and about 42% fat, putting them just barely out of the neutral range and into slightly carb overfed range that promotes fertility and athleticism (40-50%).

Abbreviations:
E = My 6-year-old first-grade son, who must be gluten-free and dairy-free.

H = My 3-year-old daughter, who goes to preschool 2 days a week, and who is 88% gluten-free (she gets some gluten on school days; I am working toward 100% gluten-free for her by summertime) and is fine with dairy.

GF = Gluten-free

DF = Dairy-free

Notes
All drinks are water, unless otherwise specified. We don’t usually have juice in the house, but we had some leftover from last week when Hannah’s seasonal allergies backed up and gave her an ear infection, so we were still using that up this week.

You’ll notice that the kids have some corn-based cereals sometimes, like Kix. I am planning on phasing out the corn-based cereals to a large degree and replacing them with rice-based cereals, which I think would be healthier. Corn has corn gluten, which can be a problem for people with gluten sensitivity (I can’t eat corn myself…it makes my hand tingle). Corn is also genetically modified, which is something I am becoming more and more concerned about. And it has some anti-nutrients in it.

My kids do get a “treat” from the “Treat Bowl” each day…after nap for H and after school for E. I usually try to keep the treats pretty healthy…things like dark chocolate or natural fruit strips. This week was just after Valentine’s Day so there were some Hershey Kisses and a few lollipops that they had gotten from school. I already threw out some of the Valentine’s candy that was particularly objectionable. I didn’t write down what they chose for each day. Just know that they got one item per day from the Treat Bowl that is not listed below..

Daily Supplements
Kathy: Centrum Multivitamin, Pearls probiotic, B Complex 100, 600 mg calcium, 400 mg magnesium w/ zinc, 5000 IU Vitamin D, 1 g Vitamin C, 2 g fish oil, 400 IU Vitamin E

Kids: Multivitamin (Animal Parade brand); probiotic (Buddy Bears brand); Immunity Complex with Vitamin C, zinc and Echinacea (Lil Critters brand); 1000 IU Vitamin D (total Vitamin D is 1600 IU); 500 mg Calcium for E only b/c he is dairy-free

Sunday, February 19, 2012
Daily Totals for Kathy: 2043 calories, 113 g fat (50%), 158 g carb (30%), 101 g protein (20%)
Breakfast
Kathy: 4 oz grass-fed ground beef hamburger w/ a little ketchup, ½ cup white rice w/ pastured butter, 2 clementines, decaf green tea w/ raw honey
E: Pumpkin Coconut Pancakes, banana, rice cereal with coconut milk
H: Cottage cheese, banana, whole milk

Lunch
Kathy: Sammie Patty, Vegetable Soup
E: nitrate-free turkey lunchmeat, coconut milk yogurt, organic apple slices, spoon of natural peanut butter
H: nitrate-free turkey lunchmeat, plain greek yogurt w/ raw honey, organic apple slices, spoon of natural peanut butter

Dinner
Dinner on Sunday is mixed up because I have to be at the church with the kids in tow by about 4:15 to teach Fit4God and for the kids’ church activities, and we don’t get home until about 7:30. So we have a healthy snack around 4 pm, then something else to round it out when we get home. The kids often have a smoothie in the car on the way to church; I have a smoothie around 6 pm after I finish teaching.

Snack 1 at 4pm
Kathy: Clementine, pumpkin seeds.  I also had a Green Berry Smoothie at 6 pm after teaching.
E & H: GF granola bar, Green Berry Smoothie

Snack 2 at 7:30 pm
Kathy: Grass-fed Weekend Pot Roast, Sweet Potato w/ pastured butter, steamed baby carrots w/ pastured butter
E & H: Pastured hard-boiled eggs, rice cereal with milk (coconut for E, cow’s for H), clementines

Monday, February 20, 2012
Daily Totals for Kathy: 2200 calories, 130 g fat (53%), 130 g carb (22%), 130 g protein (24%)
Breakfast
Kathy: 4 oz grass-fed ground beef hamburger w/ a little ketchup, 2 clementines
E: scrambled eggs, rice cereal w/ coconut milk
H: scrambled eggs, cow’s milk

Snack
K: dried apricots, pumpkin seeds
E & H: GF granola bar, banana

Lunch
Kathy: Tuna Salad, Vegetable Soup
E: nitrate-free turkey lunchmeat, GF/DF Pumpkin Bread, blueberries and blackberries, ½ GF/DF cupcake
H: GF/DF Pumpkin Bread, blueberries and blackberries

Snack
Kathy: blueberries, Sweet Potato w/ pastured butter and ½ teaspoon brown sugar
E: Trail Mix
H: nitrate-free turkey (leftover from lunch), spoon of natural peanut butter, applesauce, pudding

Dinner
Kathy: Grass-fed Weekend Pot Roast, steamed carrots w/ pastured butter, blueberries and blackberries
E: grass-fed hamburger w/ nitrate-free bacon and a little ketchup, Green Berry Banana Smoothie
H: grass-fed hamburger w/ cheese and a little ketchup, Green Berry Banana Smoothie

Tuesday, February 21, 2012
Daily Totals for Kathy: 1916 calories, 112 g fat (52%), 147 g carb (30%), 85 g protein (18%)
Breakfast
Kathy: grass-fed hamburger patty w/ a little ketchup,
E: Pumpkin Coconut Pancakes, banana
H: Cottage cheese, banana

Lunch
Kathy: Green Berry Smoothie, Chicken Livers, a few bites of tuna salad, 2 clementines
E: nitrate-free turkey lunchmeat, coconut milk yogurt, apple slices, Bugles (corn-based snack that is made with coconut oil)
H: peanut butter and jelly sandwich (I hate to give her this, but she is still transitioning to being GF, I am taking it slow with her b/c she shows no signs of gluten intolerance), apple slices, plain greek yogurt w/ raw honey

Snack
Kathy: 1 cup white rice w/ pastured butter, blueberries, blackberries, decaf green tea w/ coconut oil
E: Larabar, spoon of natural peanut butter, Kix w/ coconut milk (to carb up for soccer practice)
H: Raspberry Jello Cream, Kix w/ whole milk, pudding, and something else they gave her at preschool (I don’t know what it was, maybe Cheerios)

Dinner
Kathy: couple of ounces of grass-fed Weekend Pot Roast, 1 chicken liver, ½ Sweet Potato w/ pastured butter and 1 teaspoon brown sugar, steamed broccoli w/ pastured butter, handful raisins for dessert
E & H: nitrate-free hot dogs (yeah, not the healthiest, but post-soccer practice at 7pm, it was all I could do!), Sweet Potato w/ pastured butter and a little bit of brown sugar, strawberries, bananas

Wednesday, February 22, 2012
Daily Totals for Kathy: 1913 calories, 89 g fat (41%), 182 g carb (37%), 100 g protein (22%)
Breakfast
Kathy: grass-fed hamburger w/ a little ketchup
E: scrambled pastured eggs, Kix w/ coconut milk
H: scrambled pastured eggs, Kix w/ whole cow’s milk

Snack
Kathy: decaf green tea w/ coconut oil
H: string cheese, strawberries, cranberry juice

Lunch
Kathy: 2 oz Tuna Salad, 3 Chicken Livers, 1 ½ bowls Vegetable Soup, 1 kiwi, ¾ cup rice w/ pastured butter
E: nitrate-free turkey lunchmeat, nitrate-free bacon, strawberries, GF/DF Pumpkin Bread
H: nitrate-free turkey, kiwi, blueberries, clementine, GF/DF Pumpkin Bread, plain greek yogurt w/ a little raw honey

Snack
Kathy: blueberries, pineapple, nitrate-free bacon
E: Cashews and raisins, banana
H: Banana

Dinner
Kathy, E, H: Maple Mustard Glazed Salmon, white rice w/ pastured butter, steamed organic carrots w/ pastured butter

Thursday, February 23, 2012
Daily Totals for Kathy: 1856 calories, 80 g fat (38%), 191 g carb (39%), 100 g protein (22%)
Breakfast
Kathy: grass-fed hamburger patty w/ a little ketchup and 1 slice bacon, pineapple, Green Berry Smoothie
E: Pumpkin Coconut Pancakes, rice cereal w/ coconut milk, banana
H: cottage cheese, banana, rice cereal w/ whole cow’s milk

Lunch
Kathy: Tuna Salad, Sweet Potato w/ pastured butter, clementines
E: nitrate-free turkey lunchmeat, clementine, coconut milk yogurt, GF/DF Pumpkin Bread
H: peanut butter and jelly sandwich, clementine, greek yogurt w/ raw honey

Snack
Kathy: blueberries in coconut milk, pineapple, bacon
E: Larabar
H: Raspberry Jello Cream at home. Apparently her sweet teacher made homemade doughnut holes and brought them for the class. Hannah told me on the ride home that they had those doughnut holes for snack and that she told her teacher, “Those are unhealthy!” I laughed out loud, in spite of myself, and she responded with, “Well, what if she didn’t know? I had to tell her they are unhealthy!” Of course, she ate them anyway. Sigh. I know the snacks she gets at preschool are not healthy at all, but for now, I let it go as part of the 80/20 rule (eat healthy 80% of the time, and you can fudge up to 20% of the time). I also let it go because I don’t want her to feel so deprived, different, and restricted that she utterly rebels against the healthy foods I serve at home.

Dinner
Kathy: Chicken Vegetable Soup, ½ banana
E & H: Chicken Vegetable Soup, ½ hard-boiled pastured egg, carrots and cucumbers

Friday, February 24, 2012
Daily Totals for Kathy: 1948 calories, 79 g fat (37%), 215 g carb (42%), 98 g protein (21%)
Friday is Family Fun Friday and I usually try to have something special for us. It might be gluten-free pizza, gluten- and dairy-free cupcakes, or some popcorn to watch during a movie. Today it was GF/DF Strawberry Shortcake, which the kids loved.
The last few days have been a bit higher in carb and lower fat than I like to be, thanks to some  splurges of raisins, pineapple, and the Family Fun Friday treat of Strawberry Shortcake. I’ll aim to get my carbs back down to 30-40% tomorrow!

Breakfast
Kathy: grass-fed hamburger patty w/ a little ketchup, Green Berry Smoothie
E: scrambled pastured eggs, banana
H: scrambled pastured eggs, banana

Snack
H: clementine, string cheese, Kix, cranberry juice

Lunch
Kathy: Chicken Vegetable Soup w/ rice, blueberries, ½ banana
E: nitrate-free turkey lunchmeat, apple slices, coconut milk yogurt, spoon of natural peanut butter
H: peanut butter and jelly sandwich, blueberries

Snack
Kathy: pumpkin seeds, raisins
E: pumpkin seeds, cashews and raisins
H: none

Dinner
Kathy: GF Chicken Fried Grass-Fed Steak, DF Mashed Potatoes, steamed broccoli w/ pastured butter, GF/DF Strawberry Shortcake
E & H: grass-fed hamburger w/ a little ketchup, steamed carrots w/ pastured butter, DF Mashed Potatoes, GF/DF Strawberry Shortcake

Saturday, February 25, 2012
Daily Totals for Kathy: 2133 calories, 130 g fat (57%), 108 g carb (20%), 117 g protein (23%)
Breakfast
Kathy: grass-fed hamburger patties w/ a little ketchup, Green Berry Smoothie
E: Pumpkin Coconut Pancakes, banana, corn flakes w/ coconut milk
H: cottage cheese, banana, corn flakes w/ whole cow’s milk

Snack
Kathy: decaf green tea w/ coconut oil
E: After the soccer game today, the coach had brought snacks for the boys. It was a fruit roll-up and a Caprisun. Just like with Hannah’s snacks at preschool, I let him have it under the 80/20 rule and so he can join in with the other boys. Because he must be gluten and dairy free for very real health reasons, he doesn’t partake if the snack that is brought has gluten or dairy (except maybe a tiny bit in a piece of chocolate or a Rice Krispie Treat or something). He understands this and is pretty good about it. I always make sure I bring a fun snack that he can have in case he can’t have what is brought.
H: cranberry juice, banana, Kix, natural fruit strip

Lunch
Kathy: Chicken Vegetable Soup w/ rice, tuna salad, green grapes
E: hard-boiled pastured egg, green grapes, coconut milk yogurt, GF/DF Strawberry Shortcake
H: hard-boiled pastured egg, green grapes, greek yogurt w/ raw honey

Dinner
Kathy: Chicken and Wild Rice Soup
E & H: Chicken and Wild Rice Soup, watermelon, Green Banana Berry Smoothie

 

 

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