Dietary Reference Intake

Another Weight Loss Breakfast Food And Healthy Snack!

weight loss food

Here is another breakfast that is loaded with nutrients, a nice alternative to smoothies for those who want a change. Or, turn it into a smoothie!

Shared at Gluten Free Wednesdays!

Besides the many nutritional benefits each one of these ingredients has, they also contribute to weight loss, or keeping a trim figure. This dish makes a great portable food for a snack or meal re placer and great for kids too. You can feed it to your little ones as long as they are able to eat solid foods, the chia and coconut (as long as there are no allergies to coconut) are great additions for growing kids and adults too.

At the end of this post, you will find nutritional content for the ingredients listed.

Ingredients:

Blueberries

Strawberies

Banana

2 tsp. Coconut Flakes:

1 – 3 tsp. EV Coconut oil (melted):

1 tsp. Chia seed:

Instructions:

In a small bowl, combine equal amounts of blueberries, strawberries and bananas, then the rest of the ingredients. Mix and enjoy!

Blueberries
1.00 cup
148.00 grams
84.36 calories
Nutrient Amount DV
(%)
Nutrient
Density
World’s Healthiest
Foods Rating
vitamin K 28.56 mcg 35.7 7.6 excellent
manganese 0.50 mg 25.0 5.3 very good
vitamin C 14.36 mg 23.9 5.1 very good
fiber 3.55 g 14.2 3.0 good
Strawberries
1.00 cup
144.00 grams
46.08 calories
Nutrient Amount DV
(%)
Nutrient
Density
World’s Healthiest
Foods Rating
vitamin C 84.67 mg 141.1 55.1 excellent
manganese 0.56 mg 28.0 10.9 excellent
fiber 2.88 g 11.5 4.5 very good
folate 34.56 mcg 8.6 3.4 very good
iodine 12.96 mcg 8.6 3.4 very good
potassium 220.32 mg 6.3 2.5 good
magnesium 18.72 mg 4.7 1.8 good
vitamin K 3.17 mcg 4.0 1.5 good
omega-3 fats 0.09 g 3.8 1.5 good
Banana
1.00 each
118.00 grams
105.02 calories
Nutrient Amount DV
(%)
Nutrient
Density
World’s Healthiest
Foods Rating
vitamin B6 0.43 mg 21.5 3.7 very good
vitamin C 10.27 mg 17.1 2.9 good
manganese 0.32 mg 16.0 2.7 good
fiber 3.07 g 12.3 2.1 good
potassium 422.44 mg 12.1 2.1 good
Nutrition Facts

Coconut Oil

Amount Per 1 tbsp (14 g)

Calories 117
% Daily Value*
Total fat 14 g 21%
Saturated fat 12 g 60%
Polyunsaturated fat 0.2 g
Monounsaturated fat 0.8 g
Cholesterol 0 mg 0%
Sodium 0 mg 0%
Total Carbohydrate 0 g 0%
Dietary fiber 0 g 0%
Sugar 0 g
Protein 0 g 0%
Vitamin A 0% Vitamin C 0%
Calcium 0% Iron 0%
Vitamin B-6 0% Vitamin B-12 0%
Magnesium 0%
Nutrient Facts; Chia Seeds
Serving Size1 Tbsp (13g)
Servings Per Container34.00
Amount Per Serving % Daily
Value

Calories
60.00
Calories from Fat
40.00

Total Fat
4.50 g
7 %
     Saturated Fat
0.50 g
3 %
     Trans Fat
0 g
0 %
Cholesterol
0.00 mg
0 %
Sodium
0.00 mg
0 %
Potassium
10.00 mg
0 %
Total Carbohydrate
5.00 g
2 %
     Dietary Fiber
5.00 g
20 %
     Sugars
0.00 g
N/A
Protein
3.00 g
6 %
Phosphorus
12.00 mg
1 %

Vitamin A
0.00 %
Vitamin C
0.00 %
Calcium
6.00 %
Iron
4.00 %

Sources: http://www.whfoods.com/http://www.bobsredmill.com/chia-seed.html

Super Snacks; dates walnut, coconut flakes

photo 4

 

I usually make some sort of power ball or energy ball with dates and/or other dried fruits along with nuts/seeds, powered herbs, and honey. I never make it the same twice, but always comes out good every time 🙂  I am in the works of compiling a formula to serve as a base for any kind so you too can create your own. Be patient, it is a work in progress and I have many projects going on. I will share when complete, I promise 🙂

For now, I wanted to share this delicious super snack loaded with protein and  energy (along with other nutrients).

Each one contains approx. 96 calories. (see nutrition facts below) Don’t be scared by the calories, you will burn them with the energy they will give you minus the come down from a chocolate bar.

The ingredients are simple; dates, walnuts, and coconut flakes

What I did here was pit the dates, stuff with walnuts and dip it in the shredded coconut flakes. That’s it!

These snacks are great to enjoy in the afternoon with green or herbal tea, or put in snack packs for on the go. Just 2 or 3 of these will keep you going for hours.

 

Walnuts 

per 1 tbsp – 7 g (approx. 16 calories per tsp.)

Nutrient Value %DV
Nutrient Class: Basic Nutrition Facts
Calories (%DV based on daily intake of 2,000 kcal) 48.2 kcal 2.4%
Calories from Fat (italics if estimated) 41.4 kcal 207.1%
Kilojoules 201.6 kj
Pts (computed by CalorieLab; italics if fiber unknown) 1.5
Total Fat (DRI 65 g) 4.6 g 7.1%
Saturated Fat (DRI 20 g) 0.3 g 1.3%
Trans Fat NA
Cholesterol (DRI 300 mg) 0 mg 0%
Sodium (DRI 2,400 mg) 0.2 mg 0%
Total Carbohydrate (DRI 300 g) 0.8 g 0.3%
Dietary Fiber (DRI 25 g) 0.5 g 2.1%
Sugars (WHO recommended maximum daily intake 50 g) 0.1 g 0.2%
Net Carbs (italics if sugar alcohol content unknown) 0.2 g
Protein (DRI 50 g) 1.9 g 3.8%
Vitamin A (DRI 5000 IU) 3.1 IU 0.1%
Vitamin C (DRI 60 mg) 0.1 mg 0.2%
Calcium (DRI 1000 mg) 4.8 mg 0.5%
Iron (DRI 18 mg) 0.2 mg 1.4%

Coconut meat, dried (desiccated), not sweetened

per 1 oz – 28 g (approx. 15 calories per 1/2 tsp.)

Nutrient Value %DV
Nutrient Class: Basic Nutrition Facts
Calories (%DV based on daily intake of 2,000 kcal) 187.4 kcal 9.4%
Calories from Fat (italics if estimated) 164.9 kcal 824.7%
Kilojoules 784.1 kj
Pts (computed by CalorieLab; italics if fiber unknown) 4.5
Total Fat (DRI 65 g) 18.3 g 28.2%
Saturated Fat (DRI 20 g) 16.2 g 81.2%
Trans Fat NA
Cholesterol (DRI 300 mg) 0 mg 0%
Sodium (DRI 2,400 mg) 10.5 mg 0.4%
Total Carbohydrate (DRI 300 g) 6.7 g 2.2%
Dietary Fiber (DRI 25 g) 4.6 g 18.5%
Sugars (WHO recommended maximum daily intake 50 g) 2.1 g 4.2%
Net Carbs (italics if sugar alcohol content unknown) 2.1 g
Protein (DRI 50 g) 2 g 3.9%
Vitamin A (DRI 5000 IU) 0 IU 0%
Vitamin C (DRI 60 mg) 0.4 mg 0.7%
Calcium (DRI 1000 mg) 7.4 mg 0.7%
Iron (DRI 18 mg) 0.9 mg 5.2%
3R (Ratio of Recommended to Restricted Food Components – What’s this?) 0.3

Dates, medjool Nutrition Facts

1 date, pitted – 24 g 

Nutrient Value %DV
Nutrient Class: Basic Nutrition Facts
Calories (%DV based on daily intake of 2,000 kcal) 66.5 kcal 3.3%
Calories from Fat (italics if estimated) 0.3 kcal 1.6%
Kilojoules 278.4 kj
Pts (computed by CalorieLab; italics if fiber unknown) 1.5
Total Fat (DRI 65 g) 0 g 0.1%
Saturated Fat (DRI 20 g) NA NA
Trans Fat NA
Cholesterol (DRI 300 mg) NA NA
Sodium (DRI 2,400 mg) 0.2 mg 0%
Total Carbohydrate (DRI 300 g) 18 g 6%
Dietary Fiber (DRI 25 g) 1.6 g 6.4%
Sugars (WHO recommended maximum daily intake 50 g) 16 g 31.9%
Net Carbs (italics if sugar alcohol content unknown) 16.4 g
Protein (DRI 50 g) 0.4 g 0.9%
Vitamin A (DRI 5000 IU) 35.8 IU 0.7%
Vitamin C (DRI 60 mg) 0 mg 0%
Calcium (DRI 1000 mg) 15.4 mg 1.5%
Iron (DRI 18 mg) 0.2 mg 1.2%
3R (Ratio of Recommended to Restricted Food Components – What’s this?) NA

http://www.calorilab.com