#39 Nutrition

1) Nutrition Data

What do I find useful in the Nutrition Data website?

- I find the ability to search for foods with specific nutients useful. I typed in Vitamins A and K and was able to learn of several foods that have high contents of them.



- Include something surprising that you learned about the food you have been eating.

I learned that several nuts and seeds I eat contain Vitamin K.



2) Enter a favorite recipe into Recipes.Sparkpeople.com, and calculate its nutritional information. Post the recipe on your blog, along with its nutrition facts. If your recipe is high calorie, experiment with substituting lighter ingredients and see how the bottom line changes.

Lentil-rice-

1/2 cup lentils
water
1/2 cup long grain white rice
2 tablespoons oil (marjarine)
2 teaspoons salt

1 chopped onion, optional (not calculated in Nutrition Facts)


Rinse lentils, cover with water, add 1 teaspoon of salt, bring to a boil. Boil for 5 minutes.
Add rice, another teaspoon of salt, cover with more water. Return to boiling again. Cook 8-10 minutes longer at boiling. Stir occasionally.

Option if you have 10 minutes time:
Fry onion, chopped, in marjorine or oil. Use as much as desired.
Add fried onion to rice and lentils. Stir. Simmer for 5 minutes covered.
You can use the marjorine listed in the ingredients to fry onion instead of adding it directly to the lentils and rice.

(Salt and oil are according to your taste.)


Nutrition Facts
User Entered Recipe
1 Serving
Amount Per Serving
Calories
421.5
Total Fat
23.5 g

Saturated Fat
8.2 g

Polyunsaturated Fat
4.8 g

Monounsaturated Fat
9.4 g
Cholesterol
25.0 mg
Sodium
14,215.1 mg
Potassium
406.1 mg
Total Carbohydrate
42.4 g

Dietary Fiber
8.1 g

Sugars
0.0 g
Protein
11.3 g
Vitamin A
20.5 %
Vitamin B-12
0.3 %
Vitamin B-6
12.6 %
Vitamin C
2.5 %
Vitamin D
0.0 %
Vitamin E
11.5 %
Calcium
4.8 %
Copper
16.6 %
Folate
56.4 %
Iron
24.3 %
Magnesium
12.1 %
Manganese
44.9 %
Niacin
11.1 %
Pantothenic Acid
9.5 %
Phosphorus
21.9 %
Riboflavin
5.4 %
Selenium
12.6 %
Thiamin
19.9 %
Zinc
11.2 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs