Journal entry for 11/20/15

Water Tracker

16

At least 8 glasses

FRIDAY, NOVEMBER 20, 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
Bolthouse Farms Amazing Mango Fruit Smoothie, 4 oz	75	0	19	1	220	0	8	0	0	0	0	0	0	0
Silk Pure Almond Milk - Unsweetened Vanilla Almond Milk, 1 cup	30	3	1	1	35	45	160	4	0	0	50	0	25	4
Shredded Wheat Cereal, 50 grams	174	1	40	5	196	2	0	16	4	0	0	0	0	7
	279	4	60	7	451	47	168	20	4	0	50	0	25	11
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
ham and salami sandwich (light wheat bread/fat free miracle whip), 1 serving	250	0	0	0	0	0	0	0	0	0	0	0	0	0
Green Beans French style canned, 1 cup	40	0	10	0	200	4	680	0	12	0	0	0	0	4
	290	0	10	0	200	4	680	0	12	0	0	0	0	4
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
Silk Pure Almond Milk - Unsweetened Vanilla Almond Milk, 1 cup	30	3	1	1	35	45	160	4	0	0	50	0	25	4
ham and salami sandwich (light wheat bread/fat free miracle whip), 1 serving	250	0	0	0	0	0	0	0	0	0	0	0	0	0
	280	3	1	1	35	45	160	4	0	0	50	0	25	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	Iron, Fe
French Fries: Ore-Ida Extra Crispy Fast Food Fries (27 pieces), 1.5 serving	240	9	35	3	375	0	660	0	0	0	0	2	0	0
	240	9	35	3	375	0	660	0	0	0	0	2	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	Iron, Fe
Fiber One 90 calorie Brownies, Chocolate Fudge Brownie (1 bar=25g), 1 serving	90	3	18	1	0	0	100	0	0	0	0	2	0	4
Natural Peanut Butter (Dry Roasted Ground Peanuts), 0.25 tbsp	26	2	1	1	0	0	15	0	0	0	0	0	0	0
	116	5	19	2	0	0	115	0	0	0	0	2	0	4
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
Natural Peanut Butter (Dry Roasted Ground Peanuts), 0.67 tbsp	70	5	2	3	0	0	40	0	0	0	0	1	0	1
	70	5	2	3	0	0	40	0	0	0	0	1	0	1
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
Banana, fresh, 1 medium (7" to 7-7/8" long)	105	0	27	1	422	1	2	9	6	0	0	0	0	2
Almonds, 0.25 cup, whole	204	18	8	8	250	9	0	24	3	0	0	1	0	9
	310	18	35	9	673	9	2	33	8	0	0	2	0	11
	1,585	43	161	24	1,734	106	1,824	57	24	0	100	6	50	34
	1341 - 1741	45 - 58	168 - 218	67 - 87	4500 - 6000	120 - 200	0 - 2300	105 - 175	100 - 250	0 - 300	100 - 200	0 - 25	100 - 150	100 - 150