Miriam Rodriguez

Health Ed
Professor John Knott
July 11 2016

DATE

JULY 5 2016

BREAKFAST

Starbucks - White Chocolate Mocha Nonfat, 1 Grande(350 cal)

LUNCH

Zankou Chicken - Roasted Chicken Wrap, 1 wrap (487 cal)

Generic - Glass of Filtered Tap Water, 3 large glass

DINNER

Water - Water, 1 cup,Sashimi - Yellowtail, 2 oz.(82 cal),

Sushi Rolls salmon 2pcs (61 cal), Tuna Poke (64 cal)

SNACKS
TOTAL CALORIES

1,044 calories

DATE

JULY 6 2016

BREAKFAST

Glass of water (0 cal),Avocado 1 slice out of half (16 cal), 1 slice of

toast-whole grain (110cal) ,1 medium boiled egg (68 cal)

LUNCH

Water 3 cups(0 cal), Tostada with guacomole 2 pcs (360 cal )

DINNER

Salmon sashimi 6 pcs (180 cal),Water 1 cup( 0 cal),Homemade

Grilled Salmon and Brown rice (410cal)

SNACKS
TOTAL CALORIES

1,144

DATE

JULY 7 2016

BREAKFAST

Water I cup (0 cal), Toast 1 slice whole grain (110cal)

omelette - Spinach & Feta cheese (410 cal)

LUNCH

Water 2 cups
B.L.T Sandwich (115 cal)

DINNER

Water- 1 Cup, 1 Chile Relleno (110cal)

Margarita 1 cocktail glass (168cal)

SNACKS

Water 1 cup, chicken soup 1 cup (140cal), 1 Banana (121cal)

TOTAL CALORIES

1,174 calories

DATE

JULY 8 2016

BREAKFAST

Banana Nutella Crepe (238 cal), Water -1 cup

LUNCH

Chicken tostadas 4 160 (cal)

Water 16 oz

DINNER

Brown rice (219 cal), baked teriyaki chicken2 pcs (272

cal), Water 8 oz

SNACKS

Honewdew-melo 1 cup (10cal),watermelon 1 cup (46

cal) pineapple 1 cup (86cal) water 8 oz

TOTAL CALORIES

1,031

DATE

JULY 9 2016

BREAKFAST

Water 16 oz,1 banana (121cal),Pineapple

Smoothie(homemade 245 cal)

LUNCH

1 slice of pizza (168 cal),8 0z of water

DINNER

Yardhouse-Poke Stack (431 cal),Pyramid Hefeweizenbeer 12 oz (147cal)

SNACKS
TOTAL CALORIES

1,112

DATE

JULY 10 2016

BREAKFAST

Mango 1 cup (99cal), Banana 1 (121cal), Water 8 oz

LUNCH

Quinoa Salad Homemade (194 cal),Water 16 oz

DINNER

Ceviche tostadas 2 servings (350 cal),Shrimp tacos 2

(261cal)

SNACKS

Blueberries 1 cup (85 cal),water 8 oz

TOTAL CALORIES

1,110

DATE

JULY 11 2016

BREAKFAST

Fig cereal bar (120 cal),water 8 oz

LUNCH

2 hard boiled eggs (34cal),water 8oz

DINNER

Shrimp tostadas 3- (525 cal),Avacado (117cal)

SNACKS

Mango milkshake (237cal),Chicken soup 1 cup

TOTAL CALORIES

1,173

Reflection:

Looking at my food diary I realized Im still not eating quite healthy enough.My
daily calorie goal is 1200 calories. Checking back and looking at my food diary and
report I had to eat a little more to reach at least 1,100cal. I definitely need to improve
adding more fruits and vegetables to get all the nutrients my body needs. Also I need to
work harder and have healthier breakfast meals. For example one of my breakfast
meals that I would change would be an spinach & feta cheese omelette(410 cal). I can
make an all 2 egg white omelette(34 cal) with cup of spinach (3.5 cal. )A cup of
watermelon instead of bread and water or freshly squeezed orange juice. . Also instead
of having a frappuccino(350 cal ) in the mornings on my way to work I could have tea or
just regular coffee. Small substitutions should be easier for me to accomplish. My menu
for one day with low calorie meal would be having Grilled Tilapia with couscous for
dinner or braised chicken and vegetables.From this project I also learned that I need to
eat healthier snacks and drink more water. Im not really a fan of juices or sodas but I
dont drink as much water as I should. Although Im close to reaching my daily calorie
intake I feel I have a lot of room for improvement. I like to have a drink with my meals
every now and then.So I think I need to make sure its not often and have a limit as well.
Also I can substitute drinks for skinny cocktails and smaller portions.Overall I want to
focus on having a healthier breakfast, Its the one meal of the day that pretty much fuels
my day and no matter how hard I try I sometimes I still skip it or have a very small non
nutritious one. To make sure I dont skip this meal one of my goals is to be well rested
so I can be up early and have breakfast before I get ready for work. A second goal

would be to count calories and substitute for low-calorie meals a way of doing this is by
having a recipe book and a meal plan for the week. I think my third goal would be to
indulge myself and have good snacks so that my calorie intake wont be low and so I
wont over eat.