DAY: Wednesday, May 15, 2001

Breakfast

Calories

Fat (gms)

1 small plain bagel

170

0

1 Tbsp. reduced-calorie margarine

54

6

3 Tbsp. reduced-calorie jelly

18

0

6 oz. orange juice

83

0

1 whole kiwi fruit

46

0.3

Lunch

2 sl. whole wheat light bread

90

1

2 Tbsp. mustard

22

1.4

3.5 oz. smoked turkey

120

4

3 sl. tomato

12

0

1/2 c. lettuce

5

0

4 sl. pickle

18

0.1

2 oz. Swiss cheese

190

14

1 oz. low-fat potato chips

110

2

1 diet Coke

0

0

1 small apple

81

0.5

Dinner

2 c. spaghetti (cooked)

318

2

3 oz. meatballs

234

18

1/2 c. spaghetti sauce (meat flavor)

100

6

1 c. broccoli in butter sauce

80

4

2 small breadsticks

46

0.4

1 c. low-fat sherbert

270

4

1 c. 1% milk

102

3

Snacks

1 c. fruit low-fat yogurt

225

3

4 pieces melba toast

60

0.8

2 c. light popcorn

50

1

Total

Total

2504 calories

71.5 grams

Water Consumption: document the amount of water consumed throughout the day

Most health professionals recommend between 8 and 12 cups per day!

Check off the boxes as you drink your water.

Notes: Jogged for 60 minutes

You can also place any notes about how you felt thoughout the day (e.g., tired, lots of energy, etc.).

This is the place to compare you caloric goal (the calories you need to maintain or lose weight)

with the calories you actually consumed during the day. Please be aware that the "Weight

Maintenance Calculator" has already accounted for exercise if you chose the correct activity level.

You should also know that this is not an exact science -- your body burns calories

through normal bodily processes, such as breathing, working at your desk, sleeping, etc.

Calories Consumed Today:

2504 calories

(compare this number with your calorie goal -- or the number of calories needed to maintain or

lose weight)

Overall Calorie Goal:

2485 calories