White wine and almonds

Well didn't resist the wine, but kept it to one glass and ended the day well under target for calories, but still with some work to do on the optimal nutrition aspect. I can see it may take some time to fine tune things.

I did a little bit of research about the mineral content in wine and most seem to be of the opinion that wine contributes little of value in terms of vitamins and minerals although this site states:

"The mineral composition of wine is special as it contains potassium, calcium, magnesium, sodium, iron, sulfates, phosphoruses, all of which necessary to cover daily needs of human beings."

Other sites state that wine is a good source of potassium but that it may imbalance electrolytes so I guess this would negate any potential advantage.

Here is an interesting article about the difference between red and white wine from a health perspective, and it appears although white wine has less antioxidants then red, the antioxidants it does contain are more effective. The article concluded that it doesn't matter which type of wine is consumed, so this is good news to me. I really do prefer to drink white and it feels more harmonious to me with the type of diet that I generally consume.

I am already noticing some patterns in my dietary intake. I tend to be low on vitamin E especially, and calcium, iron and zinc are also something I am going to pay extra attention to.

I discovered if I add an ounce of almonds to my diet every day this provides almost half the daily requirement for vitamin E so it seems like this would be a great food to include in my diet on a regular basis.

Yesterday's food:
I felt like I ate a lot but the calories were quite low and especially considering I had a glass of wine!

Breakfast:
Soy latte
Watermelon bluberry juice

Lunch:
125 g Cottage cheese, 2 T mustard,100g baby carrots, 1/2 cup cucumber, medium mandarin

Dinner:
100g seared tuna, 1 t olive oil, 1 clove garlic, 100g baby green beans, 1 italian tomato, 1 cup arugula, 2 t red wine vinegar, squeeze of lime.
5 oz dry white wine.

Dessert:
Fat free prune yogurt

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Nutrition Summary for 26 April 2007
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General (54%)
===========================================
Energy 886.3 kcal 49%
Protein 61.2 g 55%
Carbs 99.7 g 40%
Fiber 15.9 g 64%
Fat 18.9 g 38%
Water 2135.4 g 79%

Vitamins (78%)
===========================================
Vitamin A 21744.9 IU 932%
Folate 198.4 µg 50%
B1 (Thiamine) 0.9 mg 84%
B2 (Riboflavin) 0.9 mg 85%
B3 (Niacin) 12.5 mg 89%
B5 (Pantothenic Acid) 4.4 mg 88%
B6 (Pyridoxine) 1.4 mg 104%
B12 (Cyanocobalamin) 12.8 µg 535%
Vitamin C 88.4 mg 118%
Vitamin D 34.3 IU 17%
Vitamin E 6.2 mg 41%
Vitamin K 73.0 µg 81%

Minerals (75%)
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Calcium 527.3 mg 53%
Copper 1.0 mg 114%
Iron 7.9 mg 44%
Magnesium 234.8 mg 73%
Manganese 2.3 mg 125%
Phosphorus 744.0 mg 106%
Potassium 2055.0 mg 44%
Selenium 71.6 µg 130%
Sodium 1298.5 mg 87%
Zinc 3.7 mg 47%

Lipids (40%)
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Saturated 4.1 g 20%
Omega-3 2.0 g 184%
Omega-6 2.8 g 23%
Cholesterol 47.0 mg 16%