Journal entry for 11/22/15

12

At least 8 glasses of water a day is recommended.

SUNDAY, NOVEMBER 22, 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
Cream Cheese, 1 tbsp	50	5	1	1	20	1	43	0	0	16	1	3	0	1
Arnold Healthy Multi-Grain Bread, 1 slice	100	2	20	5	0	4	150	0	2	0	0	0	0	6
Bolthouse Farms Amazing Mango Fruit Smoothie, 4 oz	75	0	19	1	220	0	8	0	0	0	0	0	0	0
	225	7	40	7	240	5	200	0	2	16	1	3	0	7
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
Green Beans (snap), 1 cup	34	0	8	2	230	4	7	7	10	0	0	0	0	6
Barbecue Wings (1 wing), 3 serving	225	0	0	0	0	0	0	0	0	0	0	0	0	0
	259	0	8	2	230	4	7	7	10	0	0	0	0	6
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 cashew milk unsweetened, 8 oz	25	2	1	0	25	45	160	4	0	0	50	0	25	2
Shredded Wheat Cereal, 150 grams	522	3	121	16	587	7	0	49	13	0	0	0	0	20
	547	5	122	16	612	52	160	53	13	0	50	0	25	22
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
Banana, fresh, 1 medium (7" to 7-7/8" long)	105	0	27	1	422	1	2	9	6	0	0	0	0	2
Silk cashew milk unsweetened, 8 oz	25	2	1	0	25	45	160	4	0	0	50	0	25	2
	130	2	28	1	447	46	162	13	6	0	50	0	25	4
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
Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb)	55	0	15	0	114	1	0	1	1	0	0	0	0	1
	55	0	15	0	114	1	0	1	1	0	0	0	0	1
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), 2 tbsp	210	16	6	8	0	0	120	0	0	0	0	3	0	2
	210	16	6	8	0	0	120	0	0	0	0	3	0	2
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
Almonds, 0.25 cup, whole	204	18	8	8	250	9	0	24	3	0	0	1	0	9
	204	18	8	8	250	9	0	24	3	0	0	1	0	9
	1,630	48	225	42	1,893	116	649	98	35	16	101	7	50	51
	1200 - 1600	40 - 53	150 - 200	60 - 80	4500 - 6000	120 - 200	0 - 2300	105 - 175	100 - 250	0 - 300	100 - 200	0 - 25	100 - 150	100 - 150