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Project 2: Calorie Intake

Health Education Professor Bill Moore May 27, 2018

Project 2: Calorie Intake Health Education Professor Bill Moore May 27, 2018

SEVEN DAY CALORIE INTAKE

DAY

BREAKFAST

LUNCH

DINNER

SNACK

CALORIES

MONDAY

2

Eggs(147)

None

None

None

188

May 14, 2018

8

oz Coffee (2)

2

Creams(39)

TUESDAY

8

oz Coffee(2)

½ steak with

½ steak and

Lean cuisine

768

May 15, 2018

2

Creams (39)

macaroni and

mash potatoes

steak panini

 

cheese lean

Lean cuisine

(330)

cuisine (135)

(115)

WEDNESDAY

2

Eggs (147)

6

pieces of

Lean Cuisine

Lean Cuisine

1248

May 16, 2018

8

oz Coffee (2)

chicken wing

chicken pecan

chicken

2

Creams (39)

portions (420)

(320)

panini(320)

THURSDAY

3

Eggs (147)

1

cup of Chilli

Turkey

None

978

May 17, 2018

8

oz Coffee (2)

(256)

Burger (180)

2

Creams(39)

1

cup spinach

¼ cup

(74)

shredded

I slice of

cheddar

cheese (84)

cheese(28)

½ avocado

(161)

2

slices of

tomato (7)

FRIDAY

2

Eggs (147)

None

Turkey

None

760

May 8, 2018

8

oz Coffee (2)

Burger (180)

2

Creams (39)

1

cup

¼ cup

spinach(74)

shredded

1

cup of

cheddar

brussel

cheese (28)

sprouts(38)

1

slice of

cheddar

cheese(84)

SATURDAY

2

slices of

Picnic/Zoo

None

None

2259

May 19, 2018

turkey bacon

(9am til 5pm)

 

(50)

2

chicken leg

2

eggs (147)

(423)

 

⅛ shredded

2

thigh (270)

     

cheddar

½ cup

cheese (28)

Macaroni

8

oz coffee (2)

salad (179)

2

Creams (39)

½ cup Pasta salad (125) Potato salad

 

(179)

1

cup

Watermelon

 

(46)

5

mini

candies(190)

3

small sugar

cookies (128)

Popsicle (40)

Potato chips

(153)

Doritos (260)

SUNDAY

8

oz Coffee(2)

1

cupcake

2

fried fish

1

cupcake

971

May 20, 2018

2

Creams (39)

(178)

fillets(533)

(178)

 

8

oz Coffee (2)

2

Cream (39)

 

Reflection

 

DAY

BREAKFAST

LUNCH

DINNER

SNACK

CALORIES

HEALTHY

Oatmeal (145)

Ready PAC

4

oz Baked

12 Almonds

1499R

DAY

Dannon

Chicken

Salmon(157)

 

(85)

Greek yogurt

Caesar

1

cup

1

oz

 

(80)

salad(230)

Asparagus

cheese(83)

Ready PAC

Angel Food

 

(27)

1

cup

Fruit Bowl

Cake (72)

1

garden

blueberries

 

(80)

3/4 cup Fresh

salad (123)

 

(83)

Coffee black

Berries(60)

1

cup yams

 

(2)

Skim Milk

(177)

 

(86)

Unsweetened Ice Tea (2 )

* I do not drink sodas and I love water. During the week I drink a lot of water and coffee and occasional crystal light.

Going about our busy lives we are sometimes unaware of how much we consume on a daily basis. Before starting this assignment, I had a preconceived notion that the quantity of food

that I consumed was more. I learned that my quality of food was inadequate and that there was a large variation in the amount of calories. The biggest revelation I have gained from this assignment is the importance of maintaining quality nutrition everyday. My nutritional intake varied everyday. When the assignment started my entire family became ill with an intestinal virus. Monday after breakfast I was unable eat and my appetite had decreased. As the week progressed my appetite returned, but when I was busy throughout the

day I still did not eat.

I went to a picnic on Saturday, in a relaxed environment, I consumed a

larger amount of food in a short span of time

After that weekend I started fighting carbohydrate

.. cravings especially sugary foods. That following Sunday I had 2 cupcake and did not have an appetite for anything else. I am still having cravings almost a week later. Although my calorie consumption was not as extreme as previously anticipated, I struggle with weight loss. I am obese but have maintained the same weight for years without

weight gain but cannot lose the extra pounds. After evaluating my diet, I believe I am starving myself on some days and binge eating on others. Neither situation gives me enough nutritionally dense foods to maintain a normal weight, health and the longevity I desire. After completion of the assignment, I want to become more consistent with my diet. I

want to eat foods that give me energy that will maintain me throughout the day.

There was a

noticeable difference in the way I felt when eating healthier foods. High calorie foods with limited nutritional value drained. I want to also figure out what healthy food items have a taste

that will satisfy those food cravings and give my body the nutrition it needs. The empty calorie foods are unable to supply the body with the minerals and vitamins needed by the body and contribute to chronic diseases and an unhealthy future.

Nutritional Goals

  • 1. Decrease the amount of fat in the diet. For example, instead of frying fish I can save hundreds of calories by baking. I can eat fruit instead of cupcakes and candy when I get that sweet tooth.

  • 2. I want to maintain consistent calories during the week. I can have healthy snacks available when I am busy instead of not eating. For example, I can have a bag of almonds in the car with water.

  • 3. Eat less prepared food and cook more. On my days off I can prepare my own foods and freeze them for later.