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 10, 2014
Breakfast | Calories Carbs Fat Protien |
| Milk, 3.25%, 0.5 cup ⊗ | 73 | 6 | 4 | 4 |
| Regular Coffee, brewed from grounds, 10 fl oz ⊗ | 3 | 0 | 0 | 0 |
| Half and Half Cream, 1 tbsp ⊗ | 20 | 1 | 2 | 0 |
| Special K Cereal Bar (23g), Red Berries, 1 serving ⊗ | 90 | 18 | 2 | 1 |
| BREAKFAST TOTALS: | 185 | 24 | 7 | 6 |
| BREAKFAST GOALS: | 350 - 438 | 44 - 55 | 12 - 15 | 18 - 22 |
Lunch |
| Chicken Breast (cooked), no skin, roasted, 4 ounces ⊗ | 137 | 0 | 3 | 26 |
| Collards, 2.5 cup, chopped ⊗ | 27 | 5 | 0 | 2 |
| Brown Rice, medium grain, 1 cup ⊗ | 218 | 46 | 2 | 5 |
| Butter, salted, 1 tbsp ⊗ | 102 | 0 | 12 | 0 |
| LUNCH TOTALS: | 485 | 51 | 17 | 33 |
| LUNCH GOALS: | 350 - 438 | 44 - 55 | 12 - 15 | 18 - 22 |
Dinner |
| Tuna Casserole (1/6 of casserole), 1.5 serving ⊗ | 362 | 43 | 13 | 28 |
| Cabbage, fresh, 1.5 cup, shredded ⊗ | 26 | 6 | 0 | 2 |
| Olive Oil, 1 tbsp ⊗ | 119 | 0 | 14 | 0 |
| Delmont Fresh Cut Sweet Peas, 1 serving ⊗ | 60 | 13 | 0 | 3 |
| DINNER TOTALS: | 567 | 62 | 27 | 33 |
| DINNER GOALS: | 350 - 438 | 44 - 55 | 12 - 15 | 18 - 22 |
Snack |
| Chips - Doritos - Nacho Cheesier, 1 oz ⊗ | 140 | 16 | 8 | 2 |
| SNACK TOTALS: | 140 | 16 | 8 | 2 |
| SNACK GOALS: | 175 - 219 | 22 - 27 | 6 - 7 | 9 - 11 |
Snack 2 |
| Tea, brewed, 12 fl oz ⊗ | 4 | 1 | 0 | 0 |
| Cottage Cheese, 2% Milkfat, 0.5 cup (not packed) ⊗ | 97 | 4 | 3 | 13 |
| Peaches, canned, extra light syrup, 0.5 cup, halves or slices ⊗ | 52 | 14 | 0 | 0 |
| SNACK 2 TOTALS: | 152 | 19 | 3 | 14 |
| SNACK 2 GOALS: | 175 - 219 | 22 - 27 | 6 - 7 | 9 - 11 |
| CALORIES | CARBS | FAT | PROTEIN | |
| Totals: | 1,529 | 172 | 61 | 87 |
| Your Daily Goal: | 1,400 - 1,750 | 175 - 219 | 47 - 58 | 70 - 88 |
| Remaining Today: | 0 - 221 | 3 - 47 | 0 | 0 - 1 |
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