Journal entry for 10/16/15

Breakfast
7:15 AM
Large Banana
Calories: 121

Snack 1
7:20 AM
Boost Glucose Shake-Creamy Strawberry
Calories: 250

Lunch
11.30 AM
Subway 6" Sub - Italian sub with black olives and ranch dressing on 9-grain bread
Sun Chips-Cheddar, 1.5 oz
Calories: 620

Snack 2
3:20 PM
PET Vanilla Ice Cream, 0/75 cup
Hazelnut spread, 1.5 tsp.
Calories: 210

Snack 3
3:30 PM
Large Banana
Calories: 121

Dinner
7:50-8:00 PM
Ham and pepperoni sandwich with cheese on honey oat bread
Large banana
Calories: 681

Total calories: 1994

I realize that fattening foods are things that I should either limit or cut out completely.  I realize that for every piece of fruit there are a large quantity of processed foods that I consume.  I do wonder how, with my PCOS diagnosis do I limit or eliminate those foods.  I also consume trigger foods such as crackers and cheese.  I love dairy a lot, especially milk and cheese.  I realize that for every dairy food and cup of caffeinated coffee, there are alternatives.  I have read through this book that I received earlier and it has been a godsend.  I really believe that I can do this and be consistent with my weight loss.  I have grown tired and still do, of my weight going up and down and continue to do so.  I want and desire, not just need to lose weight.  Today, I have learned that I need to measure food and to look for meats that are not processed.  I admit to consuming too many processed meats and ice cream as well.  When it comes to losing weight, I have learned that 1/2 cup of food is actually quite a bit of food.  I tend to consume more than that of course, but measuring out my food yesterday has been of great help for me.

FRIDAY, OCTOBER 16, 2015
BREAKFAST
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12	Fatty acids, total saturated	Vitamin D	Water	Iron, Fe
Creamy Strawberry / High Protein / Boost, 8 oz	240	6	33	15	400	35	200	25	0	10	35	1	20	0	25
	240	6	33	15	400	35	200	25	0	10	35	1	20	0	25
LUNCH
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12	Fatty acids, total saturated	Vitamin D	Water	Iron, Fe
Subway 6 inch Cold Cut Combo Sub on Italian bread, cheese, 1 serving	410	16	44	21	0	45	1,240	0	0	60	0	6	0	0	25
Sun Chips Harvest Cheddar, 1.5 oz	210	10	29	3	105	0	310	6	0	0	0	2	0	0	2
	620	26	73	24	105	45	1,550	6	0	60	0	8	0	0	27
DINNER
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12	Fatty acids, total saturated	Vitamin D	Water	Iron, Fe
Sub, Subway Roast Beef (6"), 2 serving	560	10	88	38	0	0	0	0	0	0	0	0	0	0	0
Banana, fresh, 1 large (8" to 8-7/8" long)	121	0	31	1	487	1	2	10	6	0	0	0	0	101	2
	681	10	119	39	487	1	2	10	6	0	0	0	0	101	2
SNACK
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12	Fatty acids, total saturated	Vitamin D	Water	Iron, Fe
Banana, fresh, 1 large (8" to 8-7/8" long)	121	0	31	1	487	1	2	10	6	0	0	0	0	101	2
	121	0	31	1	487	1	2	10	6	0	0	0	0	101	2
SNACK 3
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12	Fatty acids, total saturated	Vitamin D	Water	Iron, Fe
PET ice cream - vanilla, 0.75 cup	210	11	26	3	0	12	90	0	0	45	0	7	0	0	0
	210	11	26	3	0	12	90	0	0	45	0	7	0	0	0
SNACK 4
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12	Fatty acids, total saturated	Vitamin D	Water	Iron, Fe
None
SNACK 5
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12	Fatty acids, total saturated	Vitamin D	Water	Iron, Fe
None
SNACK 2
	Calories	Fat	Carbohydrates	Protein	Potassium, K	Calcium, Ca	Sodium, Na	Magnesium, Mg	Folate, total	Cholesterol	Vitamin B-12	Fatty acids, total saturated	Vitamin D	Water	Iron, Fe
Banana, fresh, 1 large (8" to 8-7/8" long)	121	0	31	1	487	1	2	10	6	0	0	0	0	101	2
	121	0	31	1	487	1	2	10	6	0	0	0	0	101	2
	1,994	54	313	84	1,966	94	1,845	61	19	115	35	16	20	303	59
	1500 - 1800	50 - 60	188 - 225	75 - 90	4500 - 6000	120 - 200	0 - 2300	105 - 175	100 - 250	0 - 300	100 - 200	0 - 25	100 - 150	0 - 800	100 - 150