Weekly Progress, how much water I drank, and overall journal entry for 11/19/15

NUTRIENTS:	GOAL	FRI 11/13	SAT 11/14	SUN 11/15	MON 11/16	TUE 11/17	WED 11/18	TODAY
Calories	1,200 - 1,600	2,994	1,699	1,120	1,309	1,441	2,210	1,574
Fat	40 - 53g	128	58	19	30	54	81	43
Carbohydrates	150 - 200g	397	266	178	215	137	254	196
Protein	60 - 80g	97	48	50	50	98	103	40
Potassium, K	4,500 - 6,000mg	1,896	2,283	1,550	2,296	1,090	1,879	1,094
Calcium, Ca	120 - 200%	25	59	86	30	55	129	91
Sodium, Na	0 - 2,300mg	4,078	2,503	830	929	3,643	3,145	2,325
Magnesium, Mg	105 - 175%	15	43	50	37	33	30	45
Folate, total	100 - 250%	17	28	-	30	21	79	5
Cholesterol	0 - 300mg	128	10	55	193	547	422	23
Vitamin B-12	100 - 200%	-	35	70	28	54	35	50
Fatty acids, total saturated	0 - 25g	21	9	4	6	16	26	7
Vitamin D	100 - 150%	-	20	40	5	20	17	35
Iron, Fe	100 - 150%	44	76	76	77	55	52	58

Water Tracker

12

At least 8 glasses of water a day is recommended.

THURSDAY, NOVEMBER 19, 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
Great Value Extra Raisin Raisin Bran Cereal, 1 serving	200	1	43	4	320	4	290	15	0	0	0	0	10	25
Silk Pure Almond Milk - Unsweetened Vanilla Almond Milk, 1 cup	30	3	1	1	35	45	160	4	0	0	50	0	25	4
	230	4	44	5	355	49	450	19	0	0	50	0	35	29
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
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
Wrap sandwich, ham and cheese, 1 serving	200	4	26	12	0	6	900	0	0	20	0	2	0	12
	440	13	61	15	375	6	1,560	0	0	20	0	4	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
Kemps Fat Free Chocolate Frozen Yogurt, 0.5 cup	90	0	19	3	0	10	65	0	0	0	0	0	0	0
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
	340	0	19	3	0	10	65	0	0	0	0	0	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
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 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
Arnold Healthy Multi-Grain Bread, 1 slice	100	2	20	5	0	4	150	0	2	0	0	0	0	6
Salted caramel hazelnut spread (jif), 1 tbsp	115	7	12	1	0	2	35	0	0	3	0	2	0	1
	215	9	32	6	0	6	185	0	2	3	0	2	0	7
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
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
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
Kemps Fat Free Chocolate Frozen Yogurt, 0.5 cup	90	0	19	3	0	10	65	0	0	0	0	0	0	0
	90	0	19	3	0	10	65	0	0	0	0	0	0	0
	1,574	43	196	40	1,094	91	2,325	45	5	23	50	7	35	58
	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