Ivy's Food Log
Friday May 4:
Breakfast - 1/2 cup Rolled oats made w/ water +added cinnamon
Snack- 1/3 cup blueberries
Lunch- small avocado mashed up w/ nutritional yeast spread on 1 slice of toasted whole grain bread
Snack- 1/2 banana mashed up mixed with 2 tbsp ground flax and 1/4 cup soy yogurt
Dinner- Quinoa pasta w/ "cheese sauce" made from sweet potato, nutritional yeast, flax milk, vegan butter, vegan Daiya cheese, kale, green onion, garlic powder, onion powder, turmeric, ground pepper, and paprika.
Liquid- nursed 4x. Drank 5 ounces water. Multi-vitamin.
Saturday May 5:
Breakfast- 1/2 cup Rolled oats made with water+added cinnamon
Snack/Lunch- 1 cup watermelon
Snack- 1/2 cup blueberries, 2 pieces broccoli with 1 tsp spinach artichoke hummus
Dinner- Veggie patty, 1 small avocado, 1 slice whole grain bread w/ 1/2 tbsp vegan butter, 2 bites quoins pasts w/ "cheese sauce"
Liquid- nursed 3x. Drank 4 ounces water. Multi-vitamin.
(Slept a lot more than usual and Daddy was watching her 1/2 the day while Mommy worked)
Sunday May 6:
Breakfast- 1/2 cup rolled oats made with water +added cinnamon
Lunch- 1/2 mashed banana with 2 tbsp ground flax seed and 1/4 cup soy yogurt
Snack- 1/3 cup blueberries, 2 tbsp cilantro jalapeno hummus
Dinner- 1 vegan Boca burger patty, 2 slices avocado, 1/4 cup blueberries, 1/3 cup watermelon
Liquid- nursed 4x. Drank 4 ounces water. Multi-vitamin.
Monday May 7:
Breakfast- 1/4 cup rolled oats made with water + added cinnamon
Snack- 1 pouch organic applesauce
Lunch- 1/3 cup pureed broccoli carrots and apples
Snack- 1 slice whole grain toast with 1/2 tbsp vegan butter
Dinner- 1/2 cup homemade oil free re-fried pinto beans with avocado, green onion, garlic, cumin powder, and red Chili pepper. 1/4 cup homemade Mexican rice. 3 slices avocado. 3 1x1x1 inch pieces watermelon.
Liquid- 7 ounces water. Nursed 4x. Multi-vitamin.
Tuesday May 8:
Breakfast- 1/4 cup rolled oats made with water +added cinnamon
Snack- 1/3 cup blueberries
Lunch- 3/4 banana mashed up mixed with 2 tbsp flax and 1/4 cup plain soy yogurt
Snack- 1/3 cup purred broccoli carrots and apples
Dinner- 1 cup leftovers 10 bean soup made with low sodium veggie stock, kale, green onion, white onion, tomato, garlic powder, oregano, parsley, and white pepper.
Liquid- 4 ounces water. Nursed 3x. Multi-vitamin.
Wednesday May 9:
Breakfast- 1/3 cup rolled oats made with water +added cinnamon
Snack- 1 pouch organic purred strawberries, black berries, blueberries, and apple.
Lunch- 1 small avocado mashed up spread onto 1 slice whole grain bread and sprinkled with 1 tsp nutritional yeast.
Snack- 1/4 cup pureed broccoli, carrots, and apple.
Dinner- 1 Dr. Praegers veggie patty. 1/4 cup blueberries, 1/4 of a slice of homemade cinnamon molasses bread.
Liquid- 4 ounces water. Nursed 4x. Multi-vitamin.
Thursday May 10:
Breakfast- 1/2 cup rolled oats made with water +added cinnamon
Snack- 1 strawberry, 1/3 cup blueberries
Lunch- 1 banana
Dinner- remaining 2 tbsp broccoli carrots apples puree, 3 oz tempeh, 4 slices avocado, 1/4 cup applesauce, 4 kale chips.
Liquid- 4 ounces water. Nursed 4x. Multi-vitamin.
When I presented this food log to the Dietitian, she was delighted. She went through day by day and punched the foods and amounts into her computer. Once she was finished...wait for it...she said I was doing a great job and only needed to make one small change. She asked that I add either fruit or ground flax seed to her morning oatmeal so she was getting at least two food groups for breakfast. SCORE one for Momma! I walked away with some more valuable information. Bellow is a list of the daily nutritional requirements for all ages:
Here are the daily recommended values:
Protein:
Age 1-3 Male 13g Female 13g
Age 4-8 Male 19g Female 19g
Age 9-13 Male 34g Female 34g
Age 14-18 Male 52g Female 46g
Age 19 + Male 56g Female 46g
Pregnant or Breastfeeding 71g
Iron:
Age 1-3 Male 7mgs Female 7mgs
Age 4-8 Male 10mgs Female 10mgs
Age 9-13 Male 8mgs Female 8mgs
Age 14-18 Male 12mgs Female 15mgs
Age 19-50 Male 8mgs Female 18mgs
Age 51 + Male 8mgs Female 8mgs
Breastfeeding (14-18) 10mgs
Breastfeeding (19+) 9mgs
Age 1-3 Male and Female 500mgs
Age 4-8 Male and Female 800mgs
Age 9-18 Male and Female 1300mgs
Age 19-50 Male and Female 1000mgs
51 + Male and Female 1200mgs
Age 1-18 Male and Female 400 IU
Age 19-70 Male and Female 400-800 IU
Age 71 + Male and Female 600 IU
Pregnant or Breastfeeding 400 IU
Zinc:
Age 1-3 Male 3mgs Female 3mgs
Age 4-8 Male 5mgs Female 5mgs
Age 9-13 Male 8mgs Female 8mgs
Age 14-18 Male 11mgs Female 9mgs
Age 19 + Male 11mgs Female 8mgs
Pregnant (14-18) 12mgs
Pregnant (19 +) 11mgs
Breastfeeding (14-18) 13mgs
Breastfeeding (19 +) 12mgs
B-12:
Age 1-3 Male and Female 0.9mcgs
Age 4-8 Male and Female 1.2mcgs
Age 9-13 Male and Female 1.8mcgs
Age 14 + Male and Female 2.4mcgs
Pregnant 2.6mcgs
Breastfeeding 2.8mcgs
Protein Sources:
1 Cup cooked Quinoa 8g
1 cup cooked Couscous 6g
1 cup cooked brown rice 5g
2 tbsp peanut butter 9g
1/2 cup kidney beans 7g
1/2 cup tofu 20g 1/2 cup tempeh 20g
1 veggie burger 10g
8oz soy milk 10g
Iron Sources:
1/2 cup tofu 6.7 mgs
1 cup lentils 6.6 mgs
1 cup cooked beans 3-5 mgs
1 packet instant oatmeal 3.8 mgs
Calcium Sources:
1 cup cooked collard greens 358 mgs
1 cup soy milk 300 mgs
2 tbsp. black strap molasses 274 mgs
1/2 cup tofu 258 mgs
1 cup cooked kale 180 mgs
Vitamin D Sources:
Sunlight!
1 cup soy milk 100 IU
Zinc Sources:
1/4 cup wheat germ 3.5 mgs
1 cup wild rice 2.2 mgs
1 cup quinoa 2 mgs
1 cup cooked beans 1.8-2.5 mgs
1.5 tbsp nutritional yeast 8 mcgs
1 cup soy milk 1-3 mcgsThis information came straight from a handout given to me by Kaiser Permanente.
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