Project 2 Calorie Intake

Based on my 7 day record of caloric intake, I realized how unbalanced my diet is. The
majority of my diet consisted of carbohydrates with a scarcity of any vegetables or fruit. A diet
based on carbohydrates is one that has a high calorie content. rom the bread to the macaroni
and cheese, I inundated my body with sugars. As you can see on the chart, my diet was already
being adjusted as the days went on since I recognized the carbohydrate!rich meals I was
consuming was just too much calories. or e"am#le, on $onday, %e# &&nd, I ate a turkey
sandwich and 'reek #asta salad instead of #izza. As for dinner I switched to Asian salad and
Beef cabbage roll the subse(uent days. I learned a lot about my eating habits and as such I have
made it a goal to add fruits and vegetables to my diet and to decrease my carbohydrate
consum#tion. I will now try to add a fruit to com#lement my yogurt or cereal for breakfast. or
e"am#le, I would add a cu# of )antalou#e *+, calories- to my breakfast. I would include
#inea##le and strawberries as well since they are a favorite of mine. Ideally, I would like to add
blueberries but I find them a bit too e"#ensive for my budget. I will continue eating the cereal or
yogurt for breakfast because I find it (uick and convenient to eat #rior to leaving for work early
in morning. As for lunch, I am going to focus on making myself sandwiches to get my
vegetables, #rotein from lean meats such as turkey and my grains from wheat bread. A turkey
sandwich *&., )alories- is a good substitute for #izza and macaroni and cheese. In addition, I
would add a Tuna sandwich */0, calories- and chicken salad*&&, calories- to my lunch, since
eating the same meal everyday would be cumbersome. 1inner would be a challenge since I
work most of the days and coming back home tired does not hel# me with the obstacle of
actually cooking my meals. I realized I am more likely to order carry out than to cook my meals.
I #lan to sto# by my local 2hole oods market and select my dinner there from the myriad of
o#tions available at the food bar. 3astly, I discovered that I get a lot of my calories are from
snacks that I eat. The cookies alone can be u# to nearly +,, calories since I eat so many of them.
I know ate more snacks than I listed above in the chart because there were some kit kat bars,
cheez!its and even 4reos thrown into the mi". The only reason I did not include them is because
I could not remember the day and time I ate them since it was at work. The above mentioned
menu change is something that I believe will address my three nutrition goals5 /.- add fruits to
my diet &.- add vegetables to my diet and 6.- 7educe my carbohydrate intake. 8ow that I have
my menu and #lan in #lace, it is u# to me to be consistent with my eating habits.
9ere is my revised menu:
Breakfast 3unch 1inner %nack Total )alories
ace ;ogurt <*/6,-
=inea##le *0+-
Turkey %andwich
*&.,-<
)hicken stirfry
with noodles and
vegetables *6&,-
uji A##le */&/-
>eggie straws
*/6,-
)rackers */6,-
//?7
<These can be interchanged with the Tuna %andwich and whole grain cereals.