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

WEDNESDAY, OCTOBER 21, 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
Protein Bar, Supreme Protein Chocolate Peanut Butter Wafer Crunch (1 Bar), 120 gram(s)	558	28	36	42	195	17	279	6	28	28	28	17	0	0	17
	558	28	36	42	195	17	279	6	28	28	28	17	0	0	17
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
Whole Wheat Spaghetti, cooked (pasta), 1 cup	174	1	37	7	62	2	4	11	2	0	0	0	0	94	8
Beef & Broccoli Stir Fry, 1 serving	232	15	17	42	0	0	0	0	0	0	0	0	0	0	0
Panda Express Orange Sauce, 4 tbsp	140	0	36	0	0	0	460	0	0	0	0	0	0	0	0
Soy Sauce, 0.13 cup	18	0	3	2	72	1	1,869	4	1	0	0	0	0	23	4
Soy Sauce, 0.13 cup	18	0	3	2	72	1	1,869	4	1	0	0	0	0	23	4
	581	16	95	54	205	3	4,202	18	4	0	0	0	0	141	15
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
Lays - Wavy, 2 serving	300	20	30	4	660	0	360	0	0	0	0	2	0	0	4
PEANUT BUTTER & JELLY SANDWICH ON WHEAT BREAD, 1 serving	270	0	0	0	0	0	0	0	0	0	0	0	0	0	0
	570	20	30	4	660	0	360	0	0	0	0	2	0	0	4
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
Oranges, 2 fruit (2-5/8" dia)	123	0	31	2	474	10	0	7	20	0	0	0	0	227	1
	123	0	31	2	474	10	0	7	20	0	0	0	0	227	1
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
Bread, wheat (including toast), 5 slice	312	4	57	12	211	13	596	14	24	0	0	1	0	37	23
	312	4	57	12	211	13	596	14	24	0	0	1	0	37	23
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
Soy Sauce, 0.13 cup	18	0	3	2	72	1	1,869	4	1	0	0	0	0	23	4
Beef & Broccoli Stir Fry, 1 serving	232	15	17	42	0	0	0	0	0	0	0	0	0	0	0
Whole Wheat Spaghetti, cooked (pasta), 1 cup	174	1	37	7	62	2	4	11	2	0	0	0	0	94	8
	423	16	57	52	134	3	1,873	14	3	0	0	0	0	117	12
	2,568	84	306	165	1,879	46	7,310	58	79	28	28	20	0	522	72
	1500 - 1800	50 - 60	188 - 225	75 - 90	4500 - 6000	120 - 200	0 - 2300	105 - 175	100 - 250	0 - 300	100 - 200	0 - 25	100 - 150	0 - 800	100 - 150

NUTRIENTS:	GOAL	THU 10/15	FRI 10/16	SAT 10/17	SUN 10/18	MON 10/19	TUE 10/20	TODAY
Calories	1,500 - 1,800	2,386	1,994	2,387	1,928	1,818	2,593	2,568
Fat	50 - 60g	68	54	97	54	54	61	84
Carbohydrates	188 - 225g	319	313	290	202	269	434	306
Protein	75 - 90g	113	84	82	91	61	146	165
Potassium, K	4,500 - 6,000mg	987	1,966	1,040	1,134	1,239	1,517	1,879
Calcium, Ca	120 - 200%	38	94	81	138	79	72	46
Sodium, Na	0 - 2,300mg	1,624	1,845	3,323	2,935	2,079	822	7,310
Magnesium, Mg	105 - 175%	20	61	12	46	30	59	58
Folate, total	100 - 250%	13	19	16	154	99	115	79
Cholesterol	0 - 300mg	285	115	336	123	60	15	28
Vitamin B-12	100 - 200%	-	35	20	-	-	-	28
Fatty acids, total saturated	0 - 25g	28	16	28	12	10	5	20
Vitamin D	100 - 150%	-	20	25	88	38	38	0
Water	0 - 800g	202	303	138	2	313	518	522
Iron, Fe	100 - 150%	7	59	68	106	75	71	72

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.