Time to give a bit about my Nutrition Facts.
First, I get my information from a few different sources:
My own, digital kitchen scale that does nutrition analysis for 999 different foods
The USDA Standard Nutrient Database for Standard Reference
The packages of stuff I buy - like the Greek yogurt, pasta, etc.
I measure my ingredients and use those numbers for my calculations. So, unless you measure and follow the recipe exactly, the nutrition facts are a close estimate. Your tomato may be larger than mine, you may want to use more or less tuna...or chicken.
Some things are just a little strange - like the nutrition facts for an egg include the shell weight: an 85gr egg is in the shell, not out of the shell (the shell is assumed to be 12% by weight)
My recipes are for 2 servings unless otherwise indicated. And they are 2 servings for healthy, active people. If you are very active, it may not be enough; if you are not very active you may have leftovers for lunch.
Our average daily calorie intake is as follows
V: Breakfast - 800 calories; 125 carbs
Lunch - 600 calories; 75 carbs
Snack - 200 calories; 18 carbs
Dinner - 700 calories; 50 carbs
total: 2300 calories; 268 carbs
me: Breakfast - 400 calories; 50 carbs
Lunch - 400 calories; 25 carbs
Snacks - 300 calories; 25 carbs
Dinner - 700 calories; 50 carbs
total: 1800 calories; 150 carbs
The dinner calories include wine.
Note: V is going to be lowering his carbs at breakfast and adding some protein.
I have an addiction to Jolly Ranchers - thus more 'snacks'. Fortunately, V can't stand them so is not tempted.
Another note: In the past we have deviated lots: stops at the bakery, ice cream treats, etc. We are now much more in control....
Finally: I try to be accurate. Alas, I am human.... If you have any questions, disagree with my numbers or find any errors, please let me know.
About the recipes: I try to pack in the maximum good stuff
without loosing the flavor/texture. Thus yogurt-based rather than
mayo-based dressings....
What's summer with out Tuna Salad?
Tuna Pasta Salad
255gr (9oz) tuna, packed in water, drained
2 hard cooked eggs, chopped (130gr, 4.6oz)
100gr (3.5oz) wholewheat pasta (a generous 1 cup)
2 tbs snipped chives
45gr (1.6oz) firm goat cheese, crumbled (about 1/3 cup)
1 large, ripe tomato, cut into chunks (250gr, 8.8oz)
Mustard Yogurt Dressing
Cook pasta according to package directions.
Mix all ingredients for salad (except dressing) in a large bowl. When the pasta is done, drain, rinse
lightly in cool water. Add to bowl. Add as much of the dressing as suits your taste; Stir and eat. The Nutrition Facts include all of the dressing.
Mustard Yogurt Dressing
1/2 cup Greek Yogurt
2 tbs whole grain mustard
1 tbs white balsamic vinegar
1 tbs good olive oil
1 tbs snipped chives
1 tbs snipped basil
Whisk all ingredients together. It will be quite thick.
This makes about 3/4 cup dressing and keeps 4 - 5 days. I use it on pasta, rice, barley salads as well as lettuce and spinach... And as a dip for veggies.
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Nutrition information for: entire recipe / per serving, (2 servings)
Calories: 1287/ 643.5
Carbohydrates: 86.8 / 43.4
Fiber: 10.2 / 5.1
Fat: 52.6 / 26.3
Saturated: 21 / 10.5
Cholesterol: 731 / 365.5
Calcium: 703 / 365.5
Protein: 116 / 58
Sodium: 1616 / 808
Glycemic Index: medium - low
I try to be accurate, but I do not guarantee it. I use 'grams' as the unit of weight; with an approximate conversion to ounces.
