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.