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From: Bethany (
Subject:         Re: Calorie Density - mentioned on Q & A
Date: August 12, 2007 at 3:09 pm PST

In Reply to: Re: Calorie Density - mentioned on Q & A posted by Jeff Novick, MS, RD, LD, LN on August 12, 2007 at 6:03 am:


Thank you for the explanation of the calorie density issue.

>>I am not sure what specific health issues you would be eating sunflower and pumpkin seeds for, but if your willing to elaborate, so will I.

I eat them as an alternative to taking pain medication on a monthly basis. Since I have begun eating them, I have not been pain free but it is reduced enough that I have not taken any medication now for five months.

>>However, again, you diet sounds very healthy overall. And, if they are not effecting your weight, your healthy, and your not going feeling
hungry , than I have no problem with them.

Thank you. I have been vegan now for eight years (starch-based until a little over a year ago -- now vegetable-based, with the focus on greens). I weigh 98 lbs at 5' 1.5" and am 25 yo. I eat two-three meals a day and do not get hungry/weak in between these. I try to eat when only truly hungry but sometimes my schedule demands differently.

>>Here is a simple process. Enter the foods you eat in a nutrition analysis program, (there are many for free on the internet and to be downloaded) and see if you are getting in at least all the recommended amounts for all your nutrients. Let me know how it comes out.

I began a account to see how the nutritional analysis came out. I don't really do alot of measuring but I feel that my estimations are really close. Today's calories were 38% from fat (pumpkin and sunflower seeds along with handful of cashews and one Brazil nut to get the required selenium intake), 47% carbohydrate (watermelon, steamed veggies,...), and 15% protein (steamed vegetables). My total calorie intake was 1100 calories. The saturated fat percentage was 6% - is that too high? Also, on the detailed analysis a few items were below the RDA -- Vitamin D, Riboflavin, Vitamin B12, Nicin, Folate, Zinc, and Calcium. I am not really concerned about any of these (because I take Dr. Fuhrman's Gentle Care daily vitamin) except for the calcium. I would have thought that with the mixed vegetables (carrots, snap peas, and green beans) and the broccoli that the calcium would have been at least 500 mg - it calculated my intake to be 362 mg. Is the RDA (1000mg) too high or am I not eating enough greens?

Thank you for your suggestions,

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