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Lifetime Weight Control and Nutritional Balance

28 Days to Better Health

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lmatavamember since February 2009

With My Man
female, 39 years old
Eastern Shore, MD
Empowerment 28
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Food Journal for Tuesday, March 6, 2012

Breakfast

Eggs (Eggland's Best) — 0.5 each, 30 calories
Chia Seeds (Shiloh Farms) — 0.5 tablespoon, 25 calories
English Muffin, Sprouted Grain (Ezekiel) — 1 piece, 160 calories
Coffee, brewed from grounds — 8 fluid ounce, 2 calories
Avocado — 1 ounce, 45 calories

Lunch

Basmati rice, cooked (Mahatma) — 0.15 cup, 32 calories
Lentil soup, savory, organic (Muir Glen) — 1 cup, 130 calories
Spinich and Mushroom Quiche (Trader Joe's) — 0.75 each, 345 calories

Dinner

Clams, cooked, moist heat — 3 ounce, 126 calories
Provençal Bok Choy — 1 serving, 81 calories
Oregano, Fresh — 3 tablespoon, 12 calories
Cashews, Raw Whole (Trader Joe's) — 13 gram, 74 calories
Chicken broth, organic, free range, low sodium — 0.75 cup, 15 calories
Onion, Red — 0.15 cup, 10 calories
Diced Tomatoes, organic (Muir Glen) — 0.25 cup, 15 calories
Quinoa, uncooked — 0.33 cup, 210 calories
Butter, salted — 1 teaspoon, 34 calories

Snacks

Apples, with skin, fresh — 7 ounce, 103 calories
Nutrition Facts
1449
Calories
%DV
 
122%*
Total Fat 50 g
110%
   Saturated Fat 18 g
   Trans Fat 0 g
103%
Cholesterol 308 mg
98%
Sodium 2258 mg
143%*
Total Carbs 184 g
142%
   Dietary Fiber 29 g
   Sugars 36 g
49%*
Protein 72 g
582%
Vitamin A 4073 µg
222%
Vitamin C 166 mg
106%
Calcium 1061 mg
251%
Iron 45 mg

%DV numbers are based on Dietary Reference Intake standards for this NutriMirror member.

*Relative to user-specified targets for source of calories from carbs (35%), fats (25%), and protein (40%).

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