The table below shows my calorie intake on a typical day in 2013.
My breakfast on most days is as described. Sometimes I substitute blueberries for the banana. Occasionally Mary Ann will make an Egg Beaters omelet with hash browns and toast.
My lunch is usually a cup of cocoa and a banana sandwich. Occasionally I will eat lunch at Subway. I get a foot long Veggie Delite with wheat bread, no cheese, and all the vegetation except pickles, jalapenos, and banana peppers.
A banana sandwich may seem like an eccentric choice for lunch. The history of this goes back to the Second World War. I was born in 1938, just before the war started. Food was scarce during the war. I always got enough to keep me healthy, but the variety was scant. After the war, trade restarted and more foods became available.
When I was seven or eight I had my first banana. I had never tasted anything like it before. It was love at first bite. Unlike other foods of childhood, I never lost my taste for bananas.
The variety in my diet comes mainly from dinner. Both Mary Ann and I cook and we have a wide range of recipes. My dinners are mostly vegetarian, salads, or based on shellfish or turkey sausage. Mary Ann’s are chicken, pork tenderloin, salads, and fish. We drink water with dinner.
My late night snack is varied. Usually it includes either fat free chocolate pudding or yogurt. There is also one or two servings of fruit. In season, I will have cherries on most nights. Other nights I might have a pear, a plum, an orange or some grapes. I may have three prunes instead of, or as well as, the other fruit.
My alcohol intake is usually a carefully measured 6.4 fl. oz. of red wine. On social occasions, or when I eat out, I may have a light beer also.
If my weight is starting to creep up, I am careful to keep my dinner portion to its proper size, and I give up one of my late night fruit snacks. This, and being extra rigorous with my exercise program, is all I need to get rid of the excess two or three pounds.
|18 fl. oz. skim milk||204||1.4||19.7||0.0||293|
|1.4 oz. All Bran Original||102||1.4||5.6||14.0||102|
|1.35 oz. granola with almonds||162||3.8||6.0||2.7||14|
|1 medium banana||105||0.4||1.3||3.1||1|
|1 heaping teaspoon Metamucil||10||0.0||0.0||3.0||5|
|1 cup tea, no cream or sugar||2||0.0||0.0||0.0||9|
|11 oz. skim milk||114||0.5||10.9||0.0||162|
|2 teaspoons pure cocoa||8||0.5||0.7||1.2||0|
|2 packets Splenda||0||0.0||0.0||0.0||0|
|2 slices whole wheat bread||200||3.0||8.0||6.0||210|
|1 large banana||121||0.4||1.5||3.5||1|
|1||can diet coke||0||0.0||0.0||0.0||40|
|1||sugar free chocolate||32||2.6||0.4||0.8||2|
|35 oz. can tomatoes||125||0.6||3.5||7.0||228|
|two 10 oz. can baby clams||88||1.0||5.0||0.0||725|
|1 teaspoon olive oil||11||2.3||0.0||0.0||0|
|3 cloves garlic||6||0.0||0.0||0.1||1|
|5 oz. red wine, reduced||17||0.0||0.0||0.0||7|
|Spices: (parsley, oregano, pepper)||0||0.0||0.0||0.0||0|
|12 oz. can non-alcoholic beer||60||0.0||0.0||0.0||7|
|7 fl. oz. wine (13% alcohol)||180||0.0||0.0||0.0||10|
|Total after dinner||240||0.0||0.0||0.0||17|
Late night snack:
|.5 cup chocolate pudding||131||3.7||6.1||0.7||192|
|Total late night snack||189||3.7||6.6||2.4||192|
|Total for the day||2,011||24.0||76.2||45.8||2,077|
Chocolate pudding/almond snack
|4 almonds (0.16 oz)||26||2.2||1.0||0.6||0|
|4 oz. skim milk||45||0.3||4.4||0.0||65|
|Chocolate pudding mix||30||0.0||0.0||0.0||110|
|1/6th can Fat free Reddi-wip||30||1.2||0.7||0.1||17|