View Single Post
Old 04-02-2013, 07:55 PM   #3 (permalink)
episode2011
FitDay Member
 
Join Date: Jan 2011
Posts: 189
Default

Hi, Zura! I took the liberty of making a recipe based loosely on the ingredients you listed. It came out to about 335 calories for one serving. I say "loosely" because I couldn't find the exact ingredients on the site I looked at and because I wasn't sure if you put ALL those things in one bowl. For example, do you use the grapes AND banana AND raspberries or do you use one OR the other OR the other?

To be on the safe side, I used ALL the ingredients to give a worst-case scenario.

I also had to make a few guesses with regard to ingredients and quantities. The site I used didn't have All Bran bran flakes or Quaker Quick Oats, so I substituted the best I could to come close to what you use. Nor did the site have the oatmeal by the tablespoon so I had to make a few guesses about how many tablespoons are in a half cup. I didn't add in the water since it doesn't add or subtract calories.

In any event, below is what I came up with and below that is a nutrition list of how that recipe turns out. It may not be accurate to your exact recipe but I hope it helps get you in the ballpark.

Recipe:
  • 1/2 cup Soy milk
  • 1/2 "serving" Old Fashioned Quaker Oatmeal (serving = 1/2 cup dry)
  • 1/4 "serving" Kellogg's Complete Wheat Bran Flakes (serving = 3/4 cup)
  • 3 Green Grapes
  • 1 small banana (small = 6"-6-7/8" long)
  • 3 raspberries
  • .25 servings Walnuts (serving = 1 oz or 14 halves)
  • 3 almonds
  • .10 "serving" Pistachios (serving = 47 kernels)

Nutrition:

Calories = 334.4
Total Fat = 11.7g
Sat Fat = 1.5g
Poly = 5.9g
Mono = 3.6g
Cholest = 0.0g
Sodium = 120.6mg
Potassium = 717.9g
Total Carb = 53.5g
Diet Fiber = 8.2g
Sugars = 19.6g
Protein = 10.0g

Vit A = 15.7%
Vit B-12 = 58.3%
Vit B-6 = 68.6%
Vit C = 54.2%
Vit D = 18.3%
Vit E = 17.3%
Calcium = 25.8%
Copper = 18.0%
Folate = 46.2%
Iron = 46.1%
Magnesium = 22.4%
Manganese = 49.8%
Niacin = 38.1%
Pant Acid = 37.2%
Phosphorus = 17.0%
Riboflavin = 56.4%
Selenium = 4.1%
Thiamin = 47.6%
Zinc = 37.9%

Hope that helps!
__________________
~ Epixi, a work in progress

50-something female, 5'6"
Overall Goal = Lose 75 pounds
  • Feb 1: Restarted... again... for the umpteenth time
  • Status as of July 15 = 20.5 pounds released (even though this body is quite reluctant to give them up)
episode2011 is offline   Reply With Quote