Thursday, November 19, 2015

Weekly Progress, how much water I drank, and overall journal entry for 11/19/15

NUTRIENTS:GOALFRI 11/13SAT 11/14SUN 11/15MON 11/16TUE 11/17WED 11/18TODAY
Calories1,200 - 1,6002,9941,6991,1201,3091,4412,2101,574
Fat40 - 53g128581930548143
Carbohydrates150 - 200g397266178215137254196
Protein60 - 80g974850509810340
Potassium, K4,500 - 6,000mg1,8962,2831,5502,2961,0901,8791,094
Calcium, Ca120 - 200%255986305512991
Sodium, Na0 - 2,300mg4,0782,5038309293,6433,1452,325
Magnesium, Mg105 - 175%15435037333045
Folate, total100 - 250%1728-3021795
Cholesterol0 - 300mg128105519354742223
Vitamin B-12100 - 200%-357028543550
Fatty acids, total saturated0 - 25g2194616267
Vitamin D100 - 150%-20405201735
Iron, Fe100 - 150%44767677555258

Water Tracker

12
add a glass of water
subtract a glass of water
At least 8 glasses of water a day is recommended.


THURSDAY, NOVEMBER 19, 2015

BREAKFAST

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12Fatty acids, total saturatedVitamin DIron, Fe
Great Value Extra Raisin Raisin Bran Cereal, 1 serving200143432042901500001025
Silk Pure Almond Milk - Unsweetened Vanilla Almond Milk, 1 cup303113545160400500254
Meal Totals23044453554945019005003529

LUNCH

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12Fatty acids, total saturatedVitamin DIron, Fe
French Fries: Ore-Ida Extra Crispy Fast Food Fries (27 pieces), 1.5 serving240935337506600000200
Wrap sandwich, ham and cheese, 1 serving2004261206900002002012
Meal Totals44013611537561,560002004012

DINNER

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12Fatty acids, total saturatedVitamin DIron, Fe
Kemps Fat Free Chocolate Frozen Yogurt, 0.5 cup900193010650000000
ham and salami sandwich (light wheat bread/fat free miracle whip), 1 serving2500000000000000
Meal Totals3400193010650000000

SNACK

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
Meal Totals550150114101100001

SNACK 3

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12Fatty acids, total saturatedVitamin DIron, Fe
Arnold Healthy Multi-Grain Bread, 1 slice1002205041500200006
Salted caramel hazelnut spread (jif), 1 tbsp115712102350030201
Meal Totals2159326061850230207

SNACK 4

CaloriesFatCarbohydratesProteinPotassium, KCalcium, CaSodium, NaMagnesium, MgFolate, totalCholesterolVitamin B-12Fatty acids, total saturatedVitamin DIron, Fe
Almonds, 0.25 cup, whole20418882509024300109
Meal Totals20418882509024300109

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
Kemps Fat Free Chocolate Frozen Yogurt, 0.5 cup900193010650000000
Meal Totals900193010650000000
Daily Totals1,57443196401,094912,325455235073558
Daily Goal1200 - 160040 - 53150 - 20060 - 804500 - 6000120 - 2000 - 2300105 - 175100 - 2500 - 300100 - 2000 - 25100 - 150100 - 150