Professional Documents
Culture Documents
Calorie Intake
Day Breakfast Lunch Dinner Snack(s) Total
(Calories)
Monday In-N-Out 2 cups of rice 1 large 2410
March 13 Double (408) chocolate
Double (670) Beefsteak chip cookie
French fries (546) (196)
(395)
16oz Coke
(195)
Tuesday Banana Spaghetti 2 slices of 2163
March 14 (121) with bbq chicken
meatballs pizza (522)
(856) Can of Pepsi
2 slices of (136)
garlic bread
(562)
Wednesday Costco caesar 2 cups of 2024
March 15 salad combination
(756) fried rice
16oz Coke (695)
(195) Pressed duck
(428)
Thursday Frosted 20 chicken 1 cups of 2567
March 16 Flakes with Mcnuggets rice
milk (920) (306)
(376) Large fries Vienna
(510) sausage
16oz Coke (260)
(195)
Friday Frosted KFC Famous 2 cups of rice Small bag of 2345
March 17 Flakes with Bowl (408) cookies
milk (710) Beefsteak (110)
(376) 16oz Coke (546)
(195)
Saturday Frosted Cup Noodles Steak Diane 2400
March 18 Flakes with Chicken & Herb
milk (290) Crusted
(376) Salmon w/
Mashed
Potatoes
(1734)
Sunday Banana Beef Brisket 1 cup of rice 2321
March 19 (121) (726) (204)
2 cups of rice 2 fried eggs
(408) (198)
Mashed Spam
potatoes (359)
(170)
Can of Coke
(136)
A menu that has healthy low calorie options include the following things: Breakfast 1
cups shredded wheat cereal and 1 cup 1% milk (413), Lunch - 6 in. whole white pita, cup
reduced fat cottage cheese, 4oz canned tuna, 1 tsp olive oil, tomato, cucumber (470), Dinner
8oz skinless boneless grilled chicken breast, 1 cup broccoli, 1 cup brown rice (579), Snacks
1 banana, raw almonds, 1 apple (305). The total calories for this meal totals about 1737, so
some things can still be added to reach 2000 calories. However, this meal is already good overall
since it is healthy and gives the eater all the nutrients that they need daily.
There are three nutrition goals that I have set for myself that are easy to reach. Although
easy to reach, they will make a huge impact to my health and improve it overall. The first goal is
to drink less soda and replace it with water. I would be able to replace the 16oz soda (195
calories) with water (0 calories). Soda is not beneficial and is just taking up the calories that I eat
each day. The second goal that I have is to decrease the amount of fast food that I eat. Rather
than eating a 20 piece chicken nugget meal (1625), I can balance the calories out throughout my
day and eat something more healthier in place of this meal. The third and final goal that I made is
to eat breakfast on Mondays and Wednesdays. Although I get enough calories on those days, I
should balance it out and eat something for breakfast. Food that is considered to be breakfast
gives a lot of nutrients that are needed daily. Also, breakfast would provide energy, making me
After doing this assignment, I was able to learn a lot about my eating habits. Some of the
things I saw were my eating patterns and the number of calories that I get each day. Something
that I noticed was that I dont eat breakfast on Mondays and Wednesdays. The reason that I do
not eat breakfast on those days are because I go to classes on those days and cant find the time
to eat something. I also saw that I did not eat enough vegetables, fruits, and dairy in this week. I
plan on improving that by planning my meals and making sure that I get the necessary nutrients
needed.