Food | Calories | Sodium content, mg | Potassium content, mg |
Breakfast |
English muffin, white | 129 | 242 | 62 |
Low-calorie margarine, 2 teaspoons | 58 | 65 | 4 |
Puffed corn cereal (non-sweetened), 1.5 cups | 135 | 247 | 45 |
Eggs, 2 medium fresh | 126 | 123 | 118 |
Coffee, 1.25 cups | 3 | 6 | 145 |
Artificial sweetener (Splenda, any amount) | 0 | 0 | 0 |
Non-dairy, fat-free coffee creamer, 1 ounce | 20 | 3 | 0 |
Snack |
Cheddar cheese (reduced fat), 1 ounce | 49 | 270 | 19 |
Apple, 1 medium | 72 | 1 | 148 |
Lunch |
White bread, 2 slices | 108 | 234 | 44 |
Turkey breast, 3 ounces | 119 | 189 | 236 |
Mayonnaise (low fat), 1 tablespoon | 25 | 140 | 2 |
Cheddar cheese (reduced fat), 1 ounce | 49 | 270 | 19 |
Egg, hard boiled | 78 | 62 | 63 |
Lettuce (iceberg; shredded), 1 cup | 8 | 6 | 80 |
Cucumber, peeled, 1/2 medium | 12 | 2 | 137 |
Water chestnuts, canned & drained, 5 pieces | 17 | 5 | 54 |
Salad dressing (Italian, low fat), 1 tablespoon | 27 | 192 | 4 |
Snack |
Clementine, 1 | 35 | 1 | 131 |
Dinner |
Chicken breast (skin removed, baked with breadcrumb coating and no fat), 4 ounces | 221 | 87 | 287 |
Green beans, cooked, no salt added, 1 cup | 60 | 46 | 184 |
Margarine, low fat, 1 teaspoon | 29 | 33 | 2 |
Rice, white, cooked in unsalted water, 1 cup after cooking | 234 | 3 | 89 |
Olive oil, 2 teaspoons | 40 | 0 | 0 |
Snack |
Oatmeal cookies (reduced fat), 2 small | 56 | 58 | 22 |
TOTALS | 1710 | 2285 | 1895 |