Servings Calories Total Fat (g) Saturated Fat (g) Cholesterol (mg) Sodium (mg) Potassium Carbohydrates (g)

hydrates (g) Fiber (g) Sugar (g) Protein (g) Vit A % Vit C % Calcium % Iron % Food Groups Comments:
Breakfast
cereal-Honey Bunches of Oats 1 bowl 170 3g 0g 0mg 180mg 150mg 33g 2g 9g 3g 40% 0% 0% 90% grains Same cereal every morning.
milk 1/2 cup 110 2g 1g 10mg 130mg 0mg 13g 0g 12g 8g 10% 4% 30% 0% dairy Milk is added to the cereal.

Snacks
granola bar-Quaker Oats Chewy 1 bar 100 3.5g 1.5g 0mg 70mg 94mg 17g 1g 7g 1g 0% 0% 6% 2% grains One of my school snacks.

Lunch
ham sandwitch 1 sandwichbread-100,ham-60
bread-1.5g, ham-2g
bread-0g, ham-0.5gbread-0mg, ham-30mg
bread-190mg, ham-480mg
bread-45mg, ham-57mg
bread- 19g, ham-1g bread-0.8g,
bread-3g,
ham-0.73g
ham-0g
bread-4g,ham-10g
bread-0%,ham-0%
bread-0%,ham
bread-0%,ham-0%
0% bread-6%,ham-2%
bread-grain, ham-protein Lunch during the week.
fruit- blueberries 8 129 0.8g 0.1g 0mg 2.3mg 175mg 33g 5.4g 23g 1.7g 2.40% 37% 1% 3.50% fruit I sometimes alternate fruits.
water (4 fl oz) 1/2 cup 0 0g 0g 0mg 4.7mg 0mg 0g 0g 0g 0g 0% 0% 0% 0% none I drink less water during the school day so that I do not have to leave class.
salted pistachios 6 24 1.8 g 0g 0mg 0mg 42mg 1.2g 0.6g 0.6g 0.6g 0% 0% 0% 0% protein Is another type of protein other than meat.

Dinner
grilled chicken 1 small piece 284 6.5g 1.9g 204mg 413mg 806mg 0g 0g 0g 57g 1.20% 0% 0.90% 4.60% protein Meat is the main protein I eat when having dinner.
water (8 fl oz) 1 cup 0 0g 0g 0mg 9.5mg 0mg 0g 0g 0g 0g 0% 0% 1% 1% none I drink more water during the later hours of the day.
rice pilaf 1/3 cup 250 7g 1.5g 0mg 790mg 120mg 42g 1g 0g 5g 0% 0% 2% 10% carbohydrate A common carbohydate that I often have as a side dish.
left-over chocolate cake 1 slice 506 22.6g 6.6g 58mg 461mg 276mg 75.3g 3.9g 10.9g 1.7g 1% 0% 5% 8% sweets This was the same cake from the night before.

TOTAL CALORIC INTAKE 1573 0 0 0 0 0 0 0 0 0 55% 41% 46% 119%

DAILY VALUE

Subtract exercise -lifting lighter weights for 25 minutes.93

NET CALORIC INTAKE 1480 Reflection notes: Typical day, school and homework. Taking a break to talk to family, eat, and exercise for a few minutes.

Amount of water (servings) 7 servings

Amount of sleep (hours) 6