Phuong Luu

Health Nutrition
November 24th 2015
Project 2

From this assignment, I learned that small portions of food can total more than a bigger
portion of healthy greens. Comparing from a small fries and a bowl of salad, the numbers are
vastly different. I included a healthy menu chart below that should be what Im consuming and I
will start to follow a routine that I can eat something similar to the menu at least twice a week.
Having oatmeal with fruits at the start of the day can fill you up, lowers cholesterol, and burns
fat. I usually do not eat much for breakfast because I have a sensitive stomach that will react
poorly to fatty foods, therefore a bowl of light oatmeal may be a fix to the problem. A bowl of
salad for lunch with vegetables and lean meat is one of the healthiest options. Its easy to make,
low in cost, provides vitamin, fibers, and protein that has anti-aging ingredients and preventing
many types of diseases. For dinner, I included brown rice, grilled chicken, and a boiled egg.
Replacing white rice to brown rice can reduce diabetes with its low glycemic rating. Chicken and
boiled egg provides protein and energy to fuel the body. Lastly, I included almonds because there
are many health benefits such as lowering cholesterol, reducing risk of heart disease, risk of
gaining weight and its a healthy unsaturated fat. My three nutritional goals are to replace white
rice to brown rice, reduce my consumption of fast food, and eat oatmeal for breakfast. Although
brown rice and white rice arent much difference in the numbers of calories, brown rice is much
a healthier option because of its health benefits. After looking at my chart, I noticed that I ate
four meals of fast food within the week therefore Ill need to reduce my consumption of fast food
of only once a week or none if possible. As for breakfasts, I will start eating oatmeal before

school to give me energy throughout the day and fill me up quickly. These are my three goals as
of now that I will surely follow through. The numbers consumed is not important, but the
nutritional benefits they have to offer.

CALORIE INTAKE

DAY

BREAKFAST

LUNCH

DINNER

SNACKS

TOTAL

SATURDAY
NOVEMBER 21

N/A

CHIPOTLE CHICKEN
SALAD BOWL (950)
-CHIPS & GUAC
(800)
1750

RICE (206)
BEEF (213)
FRIED EGG
(90)
509

DQ OREO
BLIZZARD
380

2639

HEALTHY
SUNDAY
MENU
NOVEMBER
22

MONDAY
NOVEMBER 23

BREAKFAST
OATMEAL W/
PEANUT
STRAWBERR
BUTTER
SANDWICH
Y AND
(189)
BANANAS
MILK (103)
(158)
292 + (49)
+ (90)
MILK (103)
297
GRANOLA BAR
(132)
235

TUESDAY
NOVEMBER 24

ORANGE JUICE
39

WEDNESDAY
NOVEMBER 25

SUGARED
DONUT (121)
COFFEE W/
CREAM (101)
222

THURSDAY
NOVEMBER 26

N/A

LUNCH
DINNER
SALAD W/
BROWN RICE
MCDONALDS
RICE (206)
ROMAINE
(216)
YOGURT
N FRUIT
SPAM
(174)
PARFAIT
(150)
LETTUCE
(5)
LETTUCE,
GRILLED
HOT POCKETS
CHICKEN
TOMATOES,
CHICKEN
CHEESE N HAM
(335)
GRILLED
(200)
(300)
720
450
CHICKEN,
BOILED EGG
BURRITO W/
PHO BEEF
BOILED
EGG,
(78)
CHEESE, BEANS,
BOWL (450)
CELEREY,
494ROLLS
BEEF
(632)
2 EGG
7-UP
CAN
(140)
(314)
BROCOLLI
772
764
(NO
DRESSING)
WENDYS
CRISPY
FRIED RICE
CHICKEN
SANDWICH
(228)
290
(350)
WENDYS MEDIUM
FRIES (427)
777
SOFT TACO W/
STEAK, CHEESE,
SOUR CREAM, GUAC
(458)
TORTILLA CHIPS
(293)
751

MCDONOLDS
MEDIUM FRIES (340)
MCDONOLDS
SWEET TEA (160)
500

FRIDAY
NOVEMBER 27

SATURDAY
NOVEMBER 29

PANCAKE W/
BUTTER AND
SYRUP (520)
HASHBROWN
(470)
SCRAMBLED
EGG (282)
1272
N/A

BLUEBERRY MUFFIN
(426)
STARBUCKS VANILLA
BEAN GRANDE (400)

CAMPBELLS
CHICKEN
SOUP (120)
358
RAMEN
NOODLE
SOUP (188)
5 POPCORN
CHICKEN
(110)
RAMUNE (90)
388
TURKEY
(413)
PUMPKIN PIE
(323)
MAC N
CHEESE
(326)
CORNBREAD
(250)
BISCUIT (98)
GRAVY (236)
COKE (140)
SPAGHETTI
(740)
2526
PINEAPPLE
FRIED RICE
(575)
MILK TEA
BOBA (317)

826

SNACKS
1 OZ
APPLE (95)
ALMONDS
GRAPES
CUP
(31) (163)

1588

126

CASHEWS
157

1928

HOT CHEETOS
(160)

1334

KELLOGGS
EGGO
BUTTERMILK
WAFFLES (195)
CANTALOUPE
(186)
381

1742

SNAPEA CRISPS
150

3176

HARIBO
GUMMY BEARS
(220)
BIN BIN RICE
CRACKERS
(170)

3380

892
WHEAT TURKEY
BREAK SANDWICH
(180)
ORANGE JUICE 2
CUPS (78)
258

ORANGE
CHICKEN
(420)
WHITE RICE
(206)
SALAD BOWL
(250)

390
MCDONALDS
MCFLURRY
(556)
556

1690

TOTAL
1244