Frankie Guevara

Professor Knott-Silva

Health Education 044

February 4, 2018

Project 2: Calorie Intake Assignment

7-day table detailing what I ate during the week of 01/27/2018-02/02/2018:

Day 1: Saturday, January 27

Breakfast Lunch Dinner Snacks
Cheese-filled Steak (363) Chicken wings
pupusas (264) Cooked white rice (620) Total Calories
Orange juice (204) Large French Eaten: 2331
(122) Homemade red fries (363)
Granola bar (405) salsa (17) Water (0)
Water (0)
Day 2: Sunday, January 28
Breakfast Lunch Dinner Snacks
Pepperoni pizza, Four chicken Lay’s potato
one slice (255) tacos w/ lettuce, chips (150) Total Calories
Kool-Aid (88) and homemade Strawberry pie, Eaten: 1268
red salsa (317) one slice (386)
Water (0) Apple (72)

Day 3: Monday, January 29

Breakfast Lunch Dinner Snacks
Two small Cooked white rice Apple (72)
Breakfast burritos (306) Total Calories
(590) Stewed chicken Eaten: 1462
Orange juice breast (285)
(122) Kool-Aid (88)
Day 4: Tuesday, January 30
Breakfast Lunch Dinner Snacks
Pepperoni pizza, Cooked white rice Cheetos (158)
one slice (364) (367) Total Calories
Kool-Aid (88) Chicken breast Eaten: 1038
(138)

Day 5: Wednesday, January 31

Breakfast Lunch Dinner Snacks
Two cheese-filled Cooked white rice Orange (62)
pupusas (527) (367) Handful of Total Calories
Cooked beef (33) almonds (160) Eaten: 1934
Granola bar (405)
Strawberry pie
(386)
Day 6: Thursday, February 1
Breakfast Lunch Dinner Snacks
Two cheese-filled Cooked white rice Six mini buffalo Apple (72)
pupusas (527) (244) chicken wings Orange (62) Total Calories
Water (0) Salmon (403) (465) One bag of Eaten: 2849
Water (0) Large French Popcorn (310)
fries (546) Margarita (220)
Water (0)
Day 7: Friday, February 2
Breakfast Lunch Dinner Snacks
Two small Teriyaki chicken Ramen noodle Orange (62)
breakfast burritos and rice w/ soy soup (234) Croissant (231) Total Calories
(590) sauce (776) Doritos (132) Eaten: 2249
Orange juice Lemonade (112)
(112)
 After keeping a log of my food and drink consumption for one week I was able to learn

about how many calories were in each food I ate the most, and what I need to improve to

maintain a healthy lifestyle. I learned that my calories vary day-by-day, depending on whether I

eat breakfast, lunch and dinner. On average a male is supposed to consume 2500 calories per

day, but when I consider my age, gender, weight, height and amount of physical activity, it is

recommended that I will need to consume on average 1,800 calories per day to maintain my

weight. Based on my food log, my food choices are pitted against each other; good calories

versus bad calories. For example, on Day 7 I had two breakfast burritos, teriyaki chicken and rice

with soy sauce, and ramen noodle soup. All these foods are high in calories and are considered

bad calories. Bad calorie foods are those that don’t provide your body with the necessary

nutrients. I concluded that to achieve the recommended amount of good calorie food intake I

must adjust my meals throughout the day such as eating lunch more often to limit my hunger

throughout the day, and consider healthier options that are good calories such as lean protein and

healthy fats. Another thing that I learned is that when I have snacks throughout the day I eat

unhealthier to healthy snacks on an average day. Taking into consideration what I just learned I

created a meal plan for one day that includes healthier alternatives to what I usually consume.

A 'menu' for one day that will include healthy, low-calorie meal options:
Breakfast Lunch Dinner Snacks
Strawberry Sandwich w/ Cooked white rice Apple (72)
banana smoothie turkey, ham, roast (244) Orange (62) Total Calories
(138) beef, lettuce, Roasted chicken Grapes (104) 1823
Breakfast burrito tomato, and mayo (206)
(504) (438) Cooked carrots
Water (0) (55)

Making healthier food choices is difficult especially if you live in a low-income

community because food that is considered unhealthy is heavily marketed than the healthier
options. To maintain a healthy lifestyle based on my needs three nutritional goals that I will set

for myself are to consider healthier snack options such as fruits and vegetables, and include more

water throughout the day, instead of drinking Kool-Aid or Lemonade during a meal or snack.

The last nutritional goal I’d like to set for myself is to limit the number of calories I consume in

one meal. For example, on Day 6 I ate buffalo chicken wings (465 calories) and large French

fries (546 calories) which is a total of 1,011 calories for one meal. Based on my knowledge, food

needs proper time to digest and if you consume to many calories, the excess calories are stored as

fats. When there are elevated levels of fat in the body it can lead to heart problems. Heart

problems affect any one despite age, and gender. In the end, this assignment really helped me

understand what I need to improve especially since over the past couple of month I noticed some

weight gain, consumption of high calorie foods and lack of physical activity. I hope that I use

what I learned from this assignment and adjust my lifestyle to help prevent any future health

problems.