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:	GOAL	MON 11/9	TUE 11/10	WED 11/11	THU 11/12	FRI 11/13	SAT 11/14	TODAY
Calories	1,205 - 2,205	2,847	2,019	2,960	1,958	2,994	1,699	1,120
Fat	40 - 74g	118	62	146	81	128	58	19
Carbohydrates	151 - 276g	338	317	279	265	397	266	178
Protein	60 - 110g	119	49	128	70	97	48	50
Potassium, K	4,500 - 6,000mg	1,773	1,741	1,582	-	1,896	2,283	1,550
Calcium, Ca	120 - 200%	54	108	44	16	25	59	86
Sodium, Na	0 - 2,300mg	5,723	2,107	7,183	2,635	4,078	2,503	830
Magnesium, Mg	105 - 175%	34	44	16	-	15	43	50
Folate, total	100 - 250%	15	160	12	-	17	28	0
Cholesterol	0 - 300mg	218	73	362	116	128	10	55
Vitamin B-12	100 - 200%	50	125	59	-	-	35	70
Fatty acids, total saturated	0 - 25g	31	20	57	23	21	9	4
Vitamin D	100 - 150%	45	100	-	-	-	20	40
Iron, Fe	100 - 150%	87	156	44	6	44	76	76

Water Tracker

8

At least 8 glasses of water per day.

SUNDAY, NOVEMBER 15, 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	Iron, Fe
Creamy Strawberry / High Protein / Boost, 8 oz	240	6	33	15	400	35	200	25	0	10	35	1	20	25
	240	6	33	15	400	35	200	25	0	10	35	1	20	25
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	Iron, Fe
Nature's Own Honey Wheat Bread, 24 oz. sandwich loaf, 1 slice, 2 oz	140	1	26	6	0	0	270	0	0	0	0	0	0	8
Collard Greens, 1 cup	60	0	6	4	0	16	60	0	0	0	0	0	0	8
Baked Chicken Drumstick, 1 serving	90	6	0	10	0	0	100	0	0	35	0	2	0	0
	290	7	32	20	0	16	430	0	0	35	0	2	0	16
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	Iron, Fe
Dole Pineapple Chunks in 100% Pineapple Juice, 2.5 cup	350	0	80	0	750	0	0	0	0	0	0	0	0	10
	350	0	80	0	750	0	0	0	0	0	0	0	0	10
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	Iron, Fe
Creamy Strawberry / High Protein / Boost, 8 oz	240	6	33	15	400	35	200	25	0	10	35	1	20	25
	240	6	33	15	400	35	200	25	0	10	35	1	20	25
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	Iron, Fe
None
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	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	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	Iron, Fe
None
	1,120	19	178	50	1,550	86	830	50	0	55	70	4	40	76
	1205 - 2205	40 - 74	151 - 276	60 - 110	4500 - 6000	120 - 200	0 - 2300	105 - 175	100 - 250	0 - 300	100 - 200	0 - 25	100 - 150	100 - 150