12/14/13 Katie's Healthy Eating Journal: Thursday

by Katie (Jenny Craig 2009 Poster Girl) 10. December 2012 19:39

I thought with the holidays right around the corner it may be a good time to review some of the esesntials:

1.  2 oz. of protein for breakfast, serving size of a starch, fruit, cup of fat-free milk

2.  2 oz. of protein for lunch, serving size of a starch, veggie, yogurt or cup of fat-free milk

3.  Fruit

4.  4 oz. of protein for dinner, serving size of a starch, veggie, PLUS an added fat (ie. light dressing, margarine, low-fat natural peanut butter, handful of nuts)

5.  100 - 130 calorie snack


Other key components:

1.  Try to stay under 700mg of sodium per meal

2.  Try not to go over 9g fat for dinner and 3g - 8g for lunch as well as breakfast

3.  When looking at sugar avoid anything over approximately 12g

4.  Cardio, cardio, cardio (3-4 times a week)

5.  Drink lots of water

6.  Avoid eating out and drinking alcohol

Hope these little reminders helped!

Weight - 119.2 lbs.

Exercise - 35 mins. Billy Blanks Cardio DVD


Breakfast -

2 Kashi Waffles

1/4 cup sugar-free syrup


1 cup fat-free milk

Lunch -

Jenny Craig Turkey Panini

Carrots with fat-free ranch

sugar-free jello

fat-free yogurt

Snack -

2 clementines

Dinner -

2 oz. whole wheat pasta with 1/2 cup Healthy Choice Marinara

 Broccoli with 1 tbsp. margarine

Snack -

Diet pop

100 calorie pack 


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Katie's Healthy Eating

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