Tang, Crystal

HED 44 (#31379)
Professor Moore
21 March 2017
Project 2: Calorie Intake Final Submission
DAY BREAKFAST LUNCH DINNER SNACKS TOTAL
Friday, 1 cup of Spicy Spicy Banana (105) 2,049
March 17 oatmeal (150) Chicken yakisoba (640)
1 tsp of honey Deluxe
(64) Sandwich
17 ounces of
(570)
water (0)
Large Waffle
Potato Fries
(520)
32 ounces of
water (0)
Saturday, 2 homemade Turkey wrap White rice Robeks Acai 1,991
March 18 sunny side up (440) (206) Especial Bowl
eggs (140) Chipotle Sauted Ong (367)
Iced Caramel Chicken Choy (88) Flamin Hot
Macchiato Loaded Griller Cheetos (160)
(250) (340)
Sunday, March Iced Caramel 3 al Pastor Thai - Pad See 1,314
19 Macchiato tacos w/ Ew w/ Chinese
(180) onions, broccoli (660)
cilantro, green 12 ounces of
salsa (394) water (0)
Gatorade (80)
Monday, 1 cup of Chicken White rice Robeks 1,800
March 20 oatmeal (150) Caesar Salad (206) Mahalo
1 tsp of honey w/ Caesar Beef salad Mango
(64) dressing & (256) Smoothie
12 ounces of croutons (756) 32 ounces of (368)
water (0) 17 ounces of water (0)
water (0)
Tuesday, 1 cup of White rice White rice Thrifty 1,337
March 21 oatmeal (150) (206) (206) birthday cake
1 tsp of honey Beef salad Grilled ice cream
(64) (128) chicken (335) (150)
12 ounces of 24 ounces of Steamed
water (0) water (0) broccoli (98)
Wednesday, 1 homemade Veggie Pesto pasta Robeks Polar 1,342
March 22 sunny side up Lasagna (282) (480) Pineapple
 egg (70) Wild Cherry 16 ounces of Smoothie
White rice Caprisun (60) water (0) (347)
(103)
Thursday, 1 cup of White rice Farfalle w/ Tiramisu 2,495
March 23 oatmeal (150) (206) Chicken and Cheesecake
1 tsp of honey Roast duck Roasted Garlic (800)
(64) (180) (1095)
12 ounces of 17 ounces of 24 ounces of
water (0) water (0) water (0)

If I were to make a menu that includes healthy, low-calorie meal options for one day, I

would include food rich in vegetables, fruits, and protein. I would not include junk food such as

potato chips. For breakfast, I would choose a bowl of oatmeal with fresh chopped strawberries,

blueberries, shredded coconut flakes, and a drizzle of organic honey. Along with the oatmeal, I

would drink water instead of coffee. Next, I would include a turkey wrap with whole wheat

tortilla, lettuce, tomatoes, pickles, red onions, banana peppers, salt, pepper, and avocado. As a

beverage, I would include green juice in this lunch menu. The green juice would be made of

kale, spinach, lemon, cucumber, granny smith apples, celery, and ginger. The dinner menu

consists of baked salmon with a side of broccoli, peas, carrots, and spinach. Water would be

chosen to drink instead of any other beverage. An acai bowl would be an excellent choice for a

snack. The acai bowl will include acai puree, strawberries, bananas, blueberries, kiwi, granola,

organic honey, chia seeds, and coconut flakes. The foods in every meal contain a great amount of

fruits and vegetables.

After completing this project about calories, I learned two things. The first thing I learned

is that I need to incorporate more fruits and vegetables into my diet. Although I include some

fruits and vegetables in my meals, I believe that I can improve by including more servings of

them. The second thing I learned from this project is that I need to eat more during meals. Out of

the 7 days, Friday and Thursday were the only days where I ate a total of 2,000 or more calories.
I am aware that an individual should consume about 2,000 calories a day. The other 5 days I

tracked my calories show that I eat a little more than 1,000 calories. Tracking the amount of

calories I consumed throughout the week made me realize what kind of food I put into my

system. Some of food choices I made are not the best, but by tracking and looking at what I eat,

it makes me want to improve my diet by choosing healthier alternatives.

Three nutritional goals I have for myself are substituting sugary drinks for healthier

drinks, avoid eating junk food, and increasing the amount of fruits and vegetables I eat in a day.

For the past 7 days that I logged in calories I have consumed, I drank an iced Caramel Macchiato

from Starbucks twice for breakfast (Saturday, Sunday). Instead of drinking those beverages, I

should substitute the macchiatos for water, black coffee, fresh squeezed orange juice, or 2%

milk. I think these substitutions would be better alternatives because they would contain lower

calories compared to the iced Caramel Macchiatos. My second goal is to avoid junk food. On

Saturday, I ate a bag of Flamin Hot Cheetos, which is a very unhealthy snack. On Thursday, I ate

a Tiramisu Cheesecake as a snack. The cheesecake contained 800 calories, which is way too

much for a snack. Instead of eating potato chips or pastries, my goal is to eat fresh fruit

(strawberries, blueberries, mangoes, pineapple, oranges). The fresh fruit will have lower calories.

Along with the lower calories, fruit contains nutrients that are beneficial to the human body. My

third goal is to increase the amount of fruits and vegetables I eat in a day. Based on what I

tracked during the 7 days, I ate small amounts of fruit in one meal each day. My goal is to eat 2-3

servings of fruits and vegetables per day. A great way to incorporate more fruits and vegetables

into my diet is to juice them and drink them along with just eating them.