Copied from www.sparkpeople.com a great way to track you food intake and get all the nutritional info just by inputting what you eat. It is free and a very cool website.
Here is the breakdown of my food tracking from Jan 9, 2014
Breakfast | Calories Carbs Fat Protien |
| kale, raw, 1 cup ⊗ | 33 | 7 | 1 | 2 |
| Cucumber (with peel), 0.5 cucumber (8-1/4") ⊗ | 20 | 4 | 0 | 1 |
| Apples, fresh with skin, 1 small (2-1/2" dia) (approx 4 per lb) ⊗ | 55 | 15 | 0 | 0 |
| Strawberries, frozen, unsweetened, 1 cup, unthawed ⊗ | 52 | 14 | 0 | 1 |
| Yogurt, plain, low fat, 1 cup (8 fl oz) ⊗ | 154 | 17 | 4 | 13 |
| Regular Coffee, brewed from grounds, 10 fl oz ⊗ | 3 | 0 | 0 | 0 |
| Half and Half Cream, 1 tbsp ⊗ | 20 | 1 | 2 | 0 |
| BREAKFAST TOTALS: | 336 | 57 | 7 | 18 |
| BREAKFAST GOALS: | 350 - 438 | 44 - 55 | 12 - 15 | 18 - 22 |
Lunch |
| Collards, 2.5 cup, chopped ⊗ | 27 | 5 | 0 | 2 |
| Brown Rice, medium grain, 0.5 cup ⊗ | 109 | 23 | 1 | 2 |
| Chicken Breast (cooked), no skin, roasted, 4 ounces ⊗ | 137 | 0 | 3 | 26 |
| Kellogg's Special K Red Berries cereal (1 cup), 1 cup ⊗ | 110 | 27 | 0 | 2 |
| Milk, 3.25%, 0.5 cup ⊗ | 73 | 6 | 4 | 4 |
| LUNCH TOTALS: | 457 | 61 | 8 | 36 |
| LUNCH GOALS: | 350 - 438 | 44 - 55 | 12 - 15 | 18 - 22 |
Dinner |
| Freihofer Hearty Double Fiber 100% Whole Wheat Bread, 2 slice ⊗ | 200 | 42 | 3 | 8 |
| Bar S Premium Deli Turkey Breast Lunch Meat, 2 serving ⊗ | 70 | 4 | 1 | 10 |
| American Cheese, 2 slice (3/4 oz) ⊗ | 158 | 1 | 13 | 9 |
| Iceberg Lettuce (salad), 1 leaf, large ⊗ | 2 | 0 | 0 | 0 |
| Tomatoes, red, ripe, raw, year round average, 2 slice, thin/small ⊗ | 6 | 1 | 0 | 0 |
| Onions, raw, 1 slice, thin ⊗ | 3 | 1 | 0 | 0 |
| Mayonnaise, regular (mayo), 0.5 tbsp ⊗ | 45 | 0 | 5 | 0 |
| DINNER TOTALS: | 484 | 49 | 22 | 28 |
| DINNER GOALS: | 350 - 438 | 44 - 55 | 12 - 15 | 18 - 22 |
Snack |
| Ashdon Farms (Girl Scouts) Cranberry Nut Mix (1 serving = 1/4 cup = 33g), 0.25 cup ⊗ | 150 | 17 | 9 | 4 |
| SNACK TOTALS: | 150 | 17 | 9 | 4 |
| SNACK GOALS: | 175 - 219 | 22 - 27 | 6 - 7 | 9 - 11 |
Snack 2 |
| Pork Rinds(Pork Skins)(1/2 oz), 1 serving ⊗ | 80 | 0 | 5 | 9 |
| Coca-Cola Classic, 8 oz ⊗ | 100 | 27 | 0 | 0 |
| SNACK 2 TOTALS: | 180 | 27 | 5 | 9 |
| SNACK 2 GOALS: | 175 - 219 | 22 - 27 | 6 - 7 | 9 - 11 |
| CALORIES | CARBS | FAT | PROTEIN | |
| Totals: | 1,607 | 211 | 51 | 95 |
| Your Daily Goal: | 1,400 - 1,750 | 175 - 219 | 47 - 58 | 70 - 88 |
| Remaining Today: | 0 - 143 | 0 - 8 | 0 - 7 | 0 |
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