Sunday, November 15, 2015

Journal entry for 11/15/15

I realize that I need to examine my food intake daily.  I have been trying to eat healthy so that I can lose weight.  My weight is of great concern for me.  I don't have any cravings for unhealthy food.  I am glad of that.  However, I would like to know what is good for me and what is not good for me. I have polycystic ovarian syndrome and I know that there are foods that I eat that I am supposed to either cut back on or cut out completely.  I had no business consuming an entire can of pineapples at one time.  I know that I am the only one who consumed pineapples in one sitting and the only one who consumes pineapples in the house.  I also have no reason to consume two chicken legs at one time either.  I realize that this is a food and diet blog, but I have been treating it like a journal, which is okay.  I also realize that more than 2 snacks during the day don't hurt either.  In short, I have learned a lot today.  However, I have trouble with consuming healthy foods, despite the healthy foods that I have in the house.  That should be where the creation of a meal plan should come in.  I have laid the ground work to complete a menu of healthy meals.  The problem is, I have difficulty following those plans I have created because I often change my mind.  Now it seems like I have to start over and create a set of new plans and such.  Maybe or not, but going to tutorial sites and videos would be a good idea for me.  Finally, I would know about these things so that I can lose weight.

Breakfast  9:00 AM Boost Glucose Control Shake

Snack 12:16 PM  Boost Glucose Control Shake

Lunch 3:30 PM  1 cup collard greens, 2 slices of honey wheat bread, and 2 small chicken drumsticks

Dinner 8:15-8:20 PM Can of pineapple chunks in pineapple juice

Total calories: 1120, which would be too few calories that I have consumed today.  According to many sources, I am supposed to consume at least 1200 calories.  A 1200 calorie diet would help me to lose weight faster, but I would not be able to consume 1200 calories per day.  It would be a struggle however.  The best I could do is to consume smaller portions of food for the day.  I have wondered what a menu of 1200 calories would be like and how many calories would I consume per day.  Here is a sample:

Breakfast 300 calories

Lunch   400 calories

Dinner 300 calories

Snack 1 80 calories

Snack 2 70 calories

Snack 3 50 calories

Maybe I should write down the number of calories I would consume.  Eating healthy and consuming either too few or too many calories per day have been my weaknesses.  I don't always eat or drink in moderation as well.  I also don't measure foods.  The best thing I could do is to take it one day at a time and do things gradually.

NUTRIENTS:GOALMON 11/9TUE 11/10WED 11/11THU 11/12FRI 11/13SAT 11/14TODAY
Calories1,205 - 2,2052,8472,0192,9601,9582,9941,6991,120
Fat40 - 74g11862146811285819
Carbohydrates151 - 276g338317279265397266178
Protein60 - 110g1194912870974850
Potassium, K4,500 - 6,000mg1,7731,7411,582-1,8962,2831,550
Calcium, Ca120 - 200%541084416255986
Sodium, Na0 - 2,300mg5,7232,1077,1832,6354,0782,503830
Magnesium, Mg105 - 175%344416-154350
Folate, total100 - 250%1516012-17280
Cholesterol0 - 300mg218733621161281055
Vitamin B-12100 - 200%5012559--3570
Fatty acids, total saturated0 - 25g312057232194
Vitamin D100 - 150%45100---2040
Iron, Fe100 - 150%87156446447676

Water Tracker

8
add a glass of water
subtract a glass of water
At least 8 glasses of water per day.

SUNDAY, NOVEMBER 15, 2015

BREAKFAST

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12Fatty acids, total saturatedVitamin DIron, Fe
Creamy Strawberry / High Protein / Boost, 8 oz2406331540035200250103512025
Meal Totals2406331540035200250103512025

LUNCH

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12Fatty acids, total saturatedVitamin DIron, Fe
Nature's Own Honey Wheat Bread, 24 oz. sandwich loaf, 1 slice, 2 oz1401266002700000008
Collard Greens, 1 cup60064016600000008
Baked Chicken Drumstick, 1 serving9060100010000350200
Meal Totals29073220016430003502016

DINNER

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12Fatty acids, total saturatedVitamin DIron, Fe
Dole Pineapple Chunks in 100% Pineapple Juice, 2.5 cup35008007500000000010
Meal Totals35008007500000000010

SNACK

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12Fatty acids, total saturatedVitamin DIron, Fe
Creamy Strawberry / High Protein / Boost, 8 oz2406331540035200250103512025
Meal Totals2406331540035200250103512025

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
None
Daily Totals1,12019178501,55086830500557044076
Daily Goal1205 - 220540 - 74151 - 27660 - 1104500 - 6000120 - 2000 - 2300105 - 175100 - 2500 - 300100 - 2000 - 25100 - 150100 - 150