Nutritional data for 11/13/15

Weekly Progress

NUTRIENTS:	GOAL	SAT 11/7	SUN 11/8	MON 11/9	TUE 11/10	WED 11/11	THU 11/12	TODAY
Calories	1,200 - 2,200	2,280	868	2,847	2,019	2,960	1,958	2,994
Fat	40 - 73g	98	27	118	62	146	81	128
Carbohydrates	150 - 275g	254	121	338	317	279	265	397
Protein	60 - 110g	91	40	119	49	128	70	97
Potassium, K	4,500 - 6,000mg	2,222	201	1,773	1,741	1,582	-	1,896
Calcium, Ca	120 - 200%	116	7	54	108	44	16	25
Sodium, Na	0 - 2,300mg	4,213	996	5,723	2,107	7,183	2,635	4,078
Magnesium, Mg	105 - 175%	24	5	34	44	16	-	15
Folate, total	100 - 250%	127	2	15	160	12	-	17
Cholesterol	0 - 300mg	145	85	218	73	362	116	128
Vitamin B-12	100 - 200%	81	-	50	125	59	-	0
Fatty acids, total saturated	0 - 25g	33	5	31	20	57	23	21
Vitamin D	100 - 150%	45	-	45	100	-	-	0
Iron, Fe	100 - 150%	110	7	87	156	44	6	44

FRIDAY, NOVEMBER 13, 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
Snacks, WOW doritos, 2 serving	240	3	50	6	0	12	660	0	0	0	0	0	0	0
	240	3	50	6	0	12	660	0	0	0	0	0	0	0
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
LaRosa's Spaghetti & Meatballs (640 g), 0.75 serving	653	21	89	26	0	0	1,491	0	0	64	0	5	0	0
	653	21	89	26	0	0	1,491	0	0	64	0	5	0	0
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
LaRosa's Spaghetti & Meatballs (640 g), 0.75 serving	653	21	89	26	0	0	1,491	0	0	64	0	5	0	0
	653	21	89	26	0	0	1,491	0	0	64	0	5	0	0
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
Orange Juice, 1 cup	110	1	25	2	473	2	2	7	11	0	0	0	0	2
	215	1	52	3	896	3	4	15	17	0	0	0	0	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
Planters Dry Roasted lightly salted peanuts, 5 oz	850	70	25	35	1,000	10	400	0	0	0	0	10	0	40
	850	70	25	35	1,000	10	400	0	0	0	0	10	0	40
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
*FRUIT (DRIED) - Cranberries, Orange Flavored, Dried Fruit - Trader Joe's , 1 cup	384	12	92	0	0	0	32	0	0	0	0	0	0	0
	384	12	92	0	0	0	32	0	0	0	0	0	0	0
	2,994	128	397	97	1,896	25	4,078	15	17	128	0	21	0	44
	1200 - 2200	40 - 73	150 - 275	60 - 110	4500 - 6000	120 - 200	0 - 2300	105 - 175	100 - 250	0 - 300	100 - 200	0 - 25	100 - 150	100 - 150

Water Tracker

10

At least 8 glasses of water a day is recommended.