Journal entry for 11/24/15

I need to stop buying and thus stay away from the processed foods.  Maybe the and the calcium has been higher, but so that I can learn to eat healthy.  I need to learn to eat healthy to lose weight.  My weight tends to go up and down.  It has gotten tiring.  Trigger foods include chips, crackers, chocolate, and ice cream.  I need to be careful not to buy these foods.  Now I am concerned that I have gained weight.

6

At least 8 glasses of water a day is recommended.

TUESDAY, NOVEMBER 24, 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
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
Silk Pure Almond Milk - Unsweetened Vanilla Almond Milk, 0.75 cup	23	2	1	1	26	34	120	3	0	0	38	0	19	3
Frosted Shredded Wheat - Great Value, 1 cup	200	1	42	4	180	0	0	10	25	0	25	0	0	90
	278	3	57	5	320	35	120	14	26	0	63	0	19	94
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
Chicken Breast, with skin, fried, 0.25 breast, bone removed	109	4	1	16	127	1	37	4	1	44	3	1	0	3
Potato Salad, 1 cup	358	21	28	7	635	5	1,323	9	4	170	0	4	0	9
	466	25	29	22	762	6	1,360	13	5	214	3	5	0	12
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
Chicken Breast, with skin, fried, 0.25 breast, bone removed	109	4	1	16	127	1	37	4	1	44	3	1	0	3
Potato Salad, 1 cup	358	21	28	7	635	5	1,323	9	4	170	0	4	0	9
	466	25	29	22	762	6	1,360	13	5	214	3	5	0	12
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
Lays Wavy Ranch Potato Chips (12 chips), 5 oz	750	50	80	10	1,700	0	1,000	0	0	0	0	8	0	10
	750	50	80	10	1,700	0	1,000	0	0	0	0	8	0	10
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
Blue Bunny Brownie Sundae Ice Cream, 6 cup	1,080	0	276	36	1,800	120	840	0	0	60	0	0	0	120
	1,080	0	276	36	1,800	120	840	0	0	60	0	0	0	120
	3,040	103	471	96	5,344	166	4,679	40	36	487	68	17	19	249
	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