Wednesday, October 21, 2015

Spark people journal entry and weekly progress for 10/21/15


WEDNESDAY, OCTOBER 21, 2015

BREAKFAST

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12Fatty acids, total saturatedVitamin DWaterIron, Fe
Protein Bar, Supreme Protein Chocolate Peanut Butter Wafer Crunch (1 Bar), 120 gram(s)558283642195172796282828170017
Meal Totals558283642195172796282828170017

LUNCH

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12Fatty acids, total saturatedVitamin DWaterIron, Fe
Whole Wheat Spaghetti, cooked (pasta), 1 cup174137762241120000948
Beef & Broccoli Stir Fry, 1 serving23215174200000000000
Panda Express Orange Sauce, 4 tbsp14003600046000000000
Soy Sauce, 0.13 cup180327211,869410000234
Soy Sauce, 0.13 cup180327211,869410000234
Meal Totals58116955420534,202184000014115

DINNER

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12Fatty acids, total saturatedVitamin DWaterIron, Fe
Lays - Wavy, 2 serving30020304660036000002004
PEANUT BUTTER & JELLY SANDWICH ON WHEAT BREAD, 1 serving27000000000000000
Meal Totals57020304660036000002004

SNACK

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12Fatty acids, total saturatedVitamin DWaterIron, Fe
Oranges, 2 fruit (2-5/8" dia)123031247410072000002271
Meal Totals123031247410072000002271

SNACK 3

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12Fatty acids, total saturatedVitamin DWaterIron, Fe
Bread, wheat (including toast), 5 slice3124571221113596142400103723
Meal Totals3124571221113596142400103723

SNACK 4

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12Fatty acids, total saturatedVitamin DWaterIron, Fe
None

SNACK 5

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12Fatty acids, total saturatedVitamin DWaterIron, Fe
None

SNACK 2

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12Fatty acids, total saturatedVitamin DWaterIron, Fe
Soy Sauce, 0.13 cup180327211,869410000234
Beef & Broccoli Stir Fry, 1 serving23215174200000000000
Whole Wheat Spaghetti, cooked (pasta), 1 cup174137762241120000948
Meal Totals42316575213431,873143000011712
Daily Totals2,568843061651,879467,3105879282820052272
Daily Goal1500 - 180050 - 60188 - 22575 - 904500 - 6000120 - 2000 - 2300105 - 175100 - 2500 - 300100 - 2000 - 25100 - 1500 - 800100 - 150

NUTRIENTS:GOALTHU 10/15FRI 10/16SAT 10/17SUN 10/18MON 10/19TUE 10/20TODAY
Calories1,500 - 1,8002,3861,9942,3871,9281,8182,5932,568
Fat50 - 60g68549754546184
Carbohydrates188 - 225g319313290202269434306
Protein75 - 90g11384829161146165
Potassium, K4,500 - 6,000mg9871,9661,0401,1341,2391,5171,879
Calcium, Ca120 - 200%389481138797246
Sodium, Na0 - 2,300mg1,6241,8453,3232,9352,0798227,310
Magnesium, Mg105 - 175%20611246305958
Folate, total100 - 250%1319161549911579
Cholesterol0 - 300mg285115336123601528
Vitamin B-12100 - 200%-3520---28
Fatty acids, total saturated0 - 25g2816281210520
Vitamin D100 - 150%-20258838380
Water0 - 800g2023031382313518522
Iron, Fe100 - 150%75968106757172


On average, the amount of calories I have consumed could be far more than 1800 calories.  That amount of calories, 1800, or approximately 1800 calories, is or at least should be the maximum number of calories I am supposed to consume today.  I admit that I don't eat healthy, but that is my desire to.  I normally don't like to consume more than 2000 calories per day since I am trying to lose weight.  How can I do that with large portions of foods and seemingly no idea how to eat foods in moderation?  That is the problem that I have.  Losing weight and keeping it off are very important to me.  I have multiple health issues and there are times where I feel like my health is in decline.  I don't wish to diet or jump into diet or anything like that.  I have noticed that lowering my sodium intake and increasing my potassium count would help me greatly.  It is obvious that that particular information is a result of too much sugar and salt in my diet.  Now the question is how do make just small changes to my diet because I don't want to redo my diet immediately.  I wish to change my sodium intake for now and to measure foods.  As it seems, it is obvious that eating smaller portions or eating in moderation are not something that I am skilled that.  I don't mean to put myself down, but there are times when I felt my health was in decline.  My goal is to not let my health be in decline.  I don't want to just need fruits, vegetables, and whole grains, I want to have and consume enough fruits, vegetables, and whole grains for the day.  That would go a long way into living a healthy lifestyle.