Justine Del Rosario

Professor Moore
Health 044
October 4, 2015
Project 2: Calorie Intake Final Submission
DAY
Sunday 9/30

BREAKFAST
Egg, toast,
turkey bacon
(385)
Banana (100)

LUNCH
Ham
sandwich
(300)
X

Tuesday 10/1

Special K
cereal, milk
(200)

Turkey
sandwich
(200)

Wednesday
10/2

Banana (100)

Thursday
10/3

Cereal bar
(90)

Friday 10/4

Egg, fish,
brown rice
(250)

Saturday 10/5

Salmon
teriyaki,
vegetables,
shrimp (280)
Roast beef
sandwich
(520)

Monday 9/31

DINNER
Ramen, beef,
veggies (360)
Chicken,
vegetable
rolls (390)
Grilled mahi
mahi,
zucchini,
brown rice
(250)
Fish and
brown rice
(380)
Vegetable
soup, pasta
(450)
Pork rib soup,
brown rice
(160)
Pork loin,
zucchini,
mushrooms
(300)

SNACK (S)
banana
(52)
Apple (65)
X

TOTAL CAL
1,162

banana
(52)
Pita chips
(130)

872

Tangerine
(47)

527

540

Mocha coffee
(320)

1,010

820

490

Reflection
After logging and counting my caloric intake for the past seven days, I noticed that there
are areas of my daily food consumptions that could use healthy improvements. Not planning my
food a day ahead of time has caused me to skip meals which puts my body in starvation mode;
not good of fat loss. From now on, I will try my best to set out time each day to prepare my next
days meals to bring to school with me. Ive gathered information about what are suggested meal
options to support healthy eating habits and here is a one-day menu:
Breakfast
cup oatmeal
1 cup low-fat yogurt
1 cup orange juice

Lunch
2 slices whole wheat
bread
cup tuna
Salad

Dinner
Grilled chicken breast
1 cup broccoli
cup brown rice

Snack
1 banana

Total calories: 1,156

Ive learned that a balanced, healthy diet consists of regulating the amounts of water,
protein, fats, carbohydrates, vitamins and minerals, all essential for our bodies to function
properly. Although it is important to reach a certain amount of calories each day, it is easy to pick
and eat foods that are rich in taste, sugar and sodium as well as containing high calories but hold
no nutritional value. By reducing the amount of flavored beverages to just water intake saves
calories. Another helpful change would be to switching dairy products to nonfat. Upon learning
nutritional information, Ive set 3 nutritional goals to reach.
There are few times in the week when I drink coffee with creamer heavy in calories and
sugar so my first goal is to substitute the creamer with nonfat creamer and to use less. My second
goal is to make sure to pack a healthy lunch to bring to school and to include vegetables, protein,
and carbs. My third goal is to include more grains into my nutritional diet by substituting the
bread I eat for whole wheat bread, eating more oatmeal, and substituting white rice for brown
rice.