Full entry for 9/19/15

Met My Goals

Calories My Goal – 1836-2136 Today – 2025

• Eating the right amount of calories can help you manage your weight and get the nutrients you need to stay healthy.

Fatty acids, total saturated My Goal – 0-25 Today – 21

Water My Goal – 0-1200 Today – 555

Past 7 Days - See MoreWent Over My Goals

Fat My Goal – 61-71 Today – 74

• While some dietary fat is essential for good health, too much fat—especially the wrong kinds—can increase your risk of lifestyle diseases and weight problems.
• Look at your portions. You can reduce fat and calories, without giving up your favorite foods. Read our Portion Distortion Guide for tips.

Protein My Goal – 92-107 Today – 119

• A high-protein diet can lead to kidney problems, weight gain, constipation, intestinal disorders, and the excretion of calcium from your bones. Like most things in life, too much of a good thing—including protein— can lead to problems.
• Know your serving sizes. One serving of meat, fish or tofu is just 2-3 ounces, which is about the size of a deck of cards. If the serving on your plate is larger, you're eating too much.

Sodium, Na My Goal – 0-2300 Today – 3895

• Occasionally going over your sodium recommendation isn't a big deal for healthy people, whose bodies excrete excess sodium. But consuming large amounts of sodium over a long period can promote high blood pressureand fluid retention. The recommended level for sodium is less than 2,300 milligrams daily.
• Can the canned foods! Choose fresh or frozen veggies over canned varieties, which often contain added salt to help increase shelf life. If you can't find sodium-free varieties of canned vegetables, rinse the can's contents in a colander under water to remove excess salt.

Cholesterol My Goal – 0-300 Today – 724

• Consistently consuming a high cholesterol diet can lead to health problems, such as heart disease and artery blockage. As a general precaution, individuals should eat no more than 300 mg of dietary cholesterol each day. If you have heart disease or heart-related risk factors, then that number is even lower: no more than 200 mg each day. Learn more about reducing your daily cholesterol intake.
• Concerned about eggs? Eggs are excellent sources of protein, but their yolks contain most of the fat and cholesterol that eggs are known for. Although high in dietary cholesterol, most people can enjoy up to 4-5 whole eggs per week as part of a healthy diet. Although a single egg can sometimes put you over your daily cholesterol limit, look a little closer at the rest of your diet. If you subtract the cholesterol of your daily egg(s) from your total cholesterol for the day, are you still within your 200-300 mg guideline? If so, then you're probably doing OK. If not, bring your cholesterol numbers back in line by switching to egg whites or egg substitutes on occasion. Also remember to watch your intake of other high-cholesterol foods like high-fat meat and full-fat dairy products, both of which are high in cholesterol, fat and saturated fat (important cholesterol risk factors).

Past 7 Days - See MoreWent Under My Goals

Carbohydrates My Goal – 230-267 Today – 221

• When it comes to carbs, it's important to avoid extremes. Too few carbs could bring about an abnormal blood sugar resulting in weakness, fatigue, dizziness and lack of energy. Carbs have gotten an unfounded bad rap in recent years, but they are actually the best source of fuel for your body and your brain. Aim for no less than 120 grams of carbohydrates each day (unless otherwise directed by your medical provider) while selecting foods that provide healthy carbs for your body.
• Eat your vegetables. Vegetables are good sources of carbohydrates, vitamins, minerals, and fiber while being low in calories. Aim for 1/4 of your plate to be filled daily with fresh, frozen, or canned vegetables each day.

Potassium, K My Goal – 4500-6000 Today – 1075

• On average, the potassium intake in the United States is well below the recommended intake level. This may be a contributing factor in high blood pressure. A long-term potassium deficiency can result in weakness, appetite loss, nausea, and fatigue.
• Go fish! Many varieties of fish are rich in potassium. The best ones include halibut, yellow fin, tuna, rockfish and cod. Learn more about fish consumption and safety.

Calcium, Ca My Goal – 120-200 Today – 90

• Calcium strengthens bones and helps muscle and nerves function properly. If you don't eat enough of it, your body will pull calcium from your bones to cover its needs. This can lead to osteoporosis if it goes on too long, which is why an adequate calcium intake is essential to good health.
• Enjoy a bone-building breakfast. Use milk (or fortified soymilk) instead of water when cooking oatmeal, and drink a glass of calcium-fortified orange juice.

Magnesium, Mg My Goal – 105-175 Today – 20

• Magnesium deficiencies are rare, but can lead to weakness, nausea, irregular heartbeat, and mental confusion. Keep in mind that packaged food labels aren't required to show magnesium content, so reading food labels won't always help you make high-magnesium choices.
• Switch to whole grains. These products contain the magnesium-rich germ and bran while refined grain products do not.

Folate, total My Goal – 100-250 Today – 31

• Although it's important for pregnant women too, folate (folic acid) is an essential nutrient for everyone. A lack of folic acid produces poorly formed blood cells that cannot carry as much oxygen. A deficiency can affect normal cell division and impair growth.
• Grab an orange. Oranges and orange juice are good sources of folate. Drink a glass of juice in the morning and snack on an orange in the afternoon.

Vitamin B-12 My Goal – 100-200 Today – 0

• A lack of vitamin B-12 may lead to anemia, fatigue, nerve damage, stomach problems, or very sensitive skin. Adult males and females need 2.4 micrograms of vitamin B-12 daily.
• Vegetarian? Consider taking a vitamin B-12 supplement to meet your needs.

Vitamin D My Goal – 100-150 Today – 0

• Food isn't the only way to get vitamin D. Also known as "the sunshine vitamin," your body makes enough vitamin D when your skin is exposed (without sunscreen) to the sun for 1-2 hours each week. Because your body stores vitamin D for long periods of time, a diet low in vitamin D doesn't necessarily mean that you're deficient (only a blood test can determine that). If you're concerned about your vitamin D intake, talk with your doctor.
• Choose fish! Salmon, mackerel, sardines and tuna are naturally high in vitamin D.

Iron, Fe My Goal – 100-150 Today – 26

• Iron is an essential mineral for good health. An iron deficiency can lead to anemia, fatigue, weakness, and increased risk for infections, but keep in mind that your body stores iron. A low iron intake doesn't necessarily mean that you're deficient—only a blood test can determine if your body's iron stores are low.
• You'll find small amounts of iron in lean meats, shellfish, egg yolks, nuts, dried fruit, green leafy vegetables,whole grains, poultry, and fish.

SATURDAY, SEPTEMBER 19, 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
Hormel Black Label - Applewood Smoked Thick Sliced Bacon, 1.5 serving	165	14	0	11	0	0	675	0	0	38	0	6	0	0	0
Hormel Canadian Style Bacon, 0.67 serving	46	2	1	6	105	0	381	2	0	18	0	1	0	27	2
Sausage, Butterball, Everyday Turkey Smoked Sausage, 1 serving	100	6	4	8	0	2	610	0	0	30	0	2	0	0	2
2 egg cheese omelet, 1 serving	342	28	1	20	0	0	216	0	0	454	0	8	0	0	0
	653	50	6	44	105	2	1,882	2	0	540	0	17	0	27	4
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
Oven baked french fries, 16 pieces, 1.5 serving	180	4	32	3	0	0	480	0	0	0	0	0	0	0	6
oven fried chicken (1/4 chicken with bones), 1 serving	261	8	13	32	0	35	365	0	0	92	0	2	0	0	2
Ketchup, Heinz, 1 tbsp	20	0	5	0	0	0	160	0	0	0	0	0	0	0	0
	461	12	50	35	0	35	1,005	0	0	92	0	2	0	0	8
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
Ketchup, Heinz, 1 tbsp	20	0	5	0	0	0	160	0	0	0	0	0	0	0	0
oven fried chicken (1/4 chicken with bones), 1 serving	261	8	13	32	0	35	365	0	0	92	0	2	0	0	2
Oven baked french fries, 16 pieces, 1.5 serving	180	4	32	3	0	0	480	0	0	0	0	0	0	0	6
	461	12	50	35	0	35	1,005	0	0	92	0	2	0	0	8
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
baked apple, 1 serving	128	1	34	0	0	0	0	0	0	0	0	0	0	0	0
	128	1	34	0	0	0	0	0	0	0	0	0	0	0	0
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
Pineapple, canned, 0.5 cup, crushed, sliced, or chunks	75	0	20	1	152	2	1	4	2	0	0	0	0	104	2
Oranges, 1 large (3-1/16" dia)	87	0	22	2	333	7	0	5	14	0	0	0	0	160	1
	161	0	41	2	485	9	1	9	15	0	0	0	0	264	3
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
Oranges, 1 large (3-1/16" dia)	87	0	22	2	333	7	0	5	14	0	0	0	0	160	1
Pineapple, canned, 0.5 cup, crushed, sliced, or chunks	75	0	20	1	152	2	1	4	2	0	0	0	0	104	2
	161	0	41	2	485	9	1	9	15	0	0	0	0	264	3
	2,025	74	221	119	1,075	90	3,895	20	31	724	0	21	0	555	26
	1836 - 2136	61 - 71	230 - 267	92 - 107	4500 - 6000	120 - 200	0 - 2300	105 - 175	100 - 250	0 - 300	100 - 200	0 - 25	100 - 150	0 - 1200	100 - 150