Is this typical of an extra easy day?

Or is it just me lol!

I just took a look at the nutritional info on MFP for today's food diary, following extra easy.

Straight away I noticed there is

• little fat
• zero cholesterol
• WAY over on the vitamins - 300% vit C !! (superfree foods)
• not much iron
• spot on with the calcium (I had hex a 350ml milk)

Is this typical of a SW extra easy day? Does everyone else eat zero cholesterol and mahooses of vitamins?



Not sure whether to feel saintly for the vits and lack of fat or a sinner for the overkill on carbs and fruit sugars!

You might want to keep an eye on the iron - there is often too little in people's diet.

Other than that, it seems fine to me.

No point in counting cholesterol in food - dietary cholesterol doesn't affect the cholesterol in your blood.

Ooh, I didn't know that about cholesterol. Interesting.

Where do you get iron from? All the iron in the list came from veggies.

Iron in red meat. Yeh my mfp looks like that, don't worry about the sugar it's all from the fruit

I tracked this for the first time last week as I'm doing an online nutrition course.
I imagine there will be some variety in what people have as SW is quite a flexible plan. All I can contribute is how mine worked out!

I was having about 1800 calories a day once I'd exercised, which is slightly above target (due to going well over on my syns mainly) and explains why I've STS the last two weeks!

In terms of macronutrients, I was within range for carbs, proteins and fats (got this from my nutrition course). At the higher end for proteins and the lower end for carbs and fats. This is fine with me - I have PCOS and have read that focusing on slow-release energy and slightly lowering carbs can be helpful for that. When I'm at target I will increase my fats through more HexAs and olive oil, avocado etc.
I guess if it bothers you that your carbs are high, maybe try to have 1/3 superfree, 1/3 carbs, 1/3 protein at some meals? As for fruit sugars it really seems like the jury is out on that!

My cholesterol and transfat were both 0.

My iron was about 23% of RDI so very low - I'm pescetarian so no red meat. I'm now trying to eat more molluscs, sardines, green veggies and pulses and taking a supplement as I've been anaemic in the past. 90% of women in the UK are low on iron (don't know about men).
My calcium was also a bit low which surprised me as I have a lot of fatfree yogurt etc - even with Hexes it was low, which is worrying as calcium is important for weight loss.
My vitamins A&C were very high too.
Sodium was within range, though I forgot to count the salt I put on food at the table.

I really enjoyed doing this analysis, I like how easy it can be to make little healthy tweaks within SW once you're aware.