Saturday, November 28, 2015

Journal entry for 11/28/15

Happy belated Thanksgiving.  Well, I spent my Thanksgiving with food...lots of food.  I pretty much broke most, if not all of the "rules".  Thanksgiving dinner was a "free" dinner.  Now I was thinking, maybe I should not have any more free days and eat healthier.  I complain too much and I write too much even for my own good.  Taking action is what is most important.

6
add a glass of water
subtract a glass of water
At least 8 glasses of water a day is recommended.

SATURDAY, NOVEMBER 28, 2015

BREAKFAST

CaloriesFatCarbohydratesProteinCholesterolSodium, NaPotassium, KVitamin A, IUVitamin CVitamin DCalcium, CaIron, FeFiber, total dietaryPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterol
Turkey, diced, 3 oz11751164772326400009026407234147
Meal Totals11751164772326400009026407234147

LUNCH

CaloriesFatCarbohydratesProteinCholesterolSodium, NaPotassium, KVitamin A, IUVitamin CVitamin DCalcium, CaIron, FeFiber, total dietaryPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterol
Turkey, diced, 3 oz11751164772326400009026407234147
Ham, regular (11% fat), 3 slice (6-1/4" x 4" x 1/16")1559315481,12028200015028211,1204148
Homemade Baked Macaroni & Cheese, 1 serving287113612232580708012002580023
Meal Totals5592540431192,101546708114254612,10182119

DINNER

CaloriesFatCarbohydratesProteinCholesterolSodium, NaPotassium, KVitamin A, IUVitamin CVitamin DCalcium, CaIron, FeFiber, total dietaryPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterol
Homemade Baked Macaroni & Cheese, 1.5 serving43116541835387011012022003870035
Meal Totals43116541835387011012022003870035

SNACK

CaloriesFatCarbohydratesProteinCholesterolSodium, NaPotassium, KVitamin A, IUVitamin CVitamin DCalcium, CaIron, FeFiber, total dietaryPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterol
None

SNACK 2

CaloriesFatCarbohydratesProteinCholesterolSodium, NaPotassium, KVitamin A, IUVitamin CVitamin DCalcium, CaIron, FeFiber, total dietaryPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterol
None
Daily Totals1,1074695772003,21281018021125481013,212113200
Daily Goal1220 - 157041 - 52153 - 19661 - 790 - 3000 - 24002000 - 3500100 - 110100 - 500100 - 150100 - 150100 - 15025 - 354500 - 6000120 - 2000 - 2300105 - 175100 - 2500 - 300

Tuesday, November 24, 2015

Journal entry for 11/24/15

I need to stop buying and thus stay away from the processed foods.  Maybe the and the calcium has been higher, but so that I can learn to eat healthy.  I need to learn to eat healthy to lose weight.  My weight tends to go up and down.  It has gotten tiring.  Trigger foods include chips, crackers, chocolate, and ice cream.  I need to be careful not to buy these foods.  Now I am concerned that I have gained weight.

6
add a glass of water
subtract a glass of water
At least 8 glasses of water a day is recommended.

TUESDAY, NOVEMBER 24, 2015

BREAKFAST

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12Fatty acids, total saturatedVitamin DIron, Fe
Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)550150114101100001
Silk Pure Almond Milk - Unsweetened Vanilla Almond Milk, 0.75 cup232112634120300380193
Frosted Shredded Wheat - Great Value, 1 cup20014241800010250250090
Meal Totals278357532035120142606301994

LUNCH

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12Fatty acids, total saturatedVitamin DIron, Fe
Chicken Breast, with skin, fried, 0.25 breast, bone removed109411612713741443103
Potato Salad, 1 cup3582128763551,323941700409
Meal Totals46625292276261,36013521435012

DINNER

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12Fatty acids, total saturatedVitamin DIron, Fe
Chicken Breast, with skin, fried, 0.25 breast, bone removed109411612713741443103
Potato Salad, 1 cup3582128763551,323941700409
Meal Totals46625292276261,36013521435012

SNACK

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12Fatty acids, total saturatedVitamin DIron, Fe
Lays Wavy Ranch Potato Chips (12 chips), 5 oz7505080101,70001,00000008010
Meal Totals7505080101,70001,00000008010

SNACK 3

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

SNACK 4

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

SNACK 5

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

SNACK 2

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12Fatty acids, total saturatedVitamin DIron, Fe
Blue Bunny Brownie Sundae Ice Cream, 6 cup1,0800276361,8001208400060000120
Meal Totals1,0800276361,8001208400060000120
Daily Totals3,040103471965,3441664,6794036487681719249
Daily Goal1200 - 160040 - 53150 - 20060 - 804500 - 6000120 - 2000 - 2300105 - 175100 - 2500 - 300100 - 2000 - 25100 - 150100 - 150