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Day

Tues 7/21

Breakfast
Honey nut
Cheerios
(105)

Lunch
Fried
Chicken
(328)
Water (0)

Wed 7/22

Vanilla Latte
(130)

Macaroni
and Cheese
(326)

Peach (59)

Thurs 7/23

Vanilla Latte
(130)
Honey Nut
Cheerios
(105)

Fri 7/24

None (0)

Iced tea
(89)
Turkey
Sandwich w/
mustard
(350)

Dinner
Broccoli (1)

Water (0)
Palabok Filipino
noodles
(305)
Water (0)
Half of
Steak
Chipotle
Bowl w/
Guac (722)

Raisin Bread
(140)
Orange Juice
(112)

Sun 7/26

Mon 7/27

2 waffles
(250)

Steak
Quesadilla
(520)

Water (0)

Egg (90)

Water (0)
Carls Jr

1,079

String
cheese (80)
Java Chip
Grande
Frappuccino
(470)

Coke (140)
1lb Boiling
Crab Shrimp
(448)

Mango
Slushie
(276)

Coke (140)

Frozen
Yogurt (114)

1/2 Corn
(303)
Half of BJ's
Shrimp
Scampi
(748)

Water (0)

Half of BJ's
Shrimp
Scampi
(748)

Fiber one
bar (90)

Chips &
Salsa (330)

Water (0)

Sat 7/25

Total
1,563

Spaghetti w/
meatballs
(969)

Carrots (30)
Water (0)
Half of
Steak
Chipotle
Bowl (722)

Snacks
Lime Potato
chips (160)

Dr. Pepper
(230)
Chicken
Tamale
(240)
Dr. Pepper
(230)
6 Chicken

Pretzels
(110)

2,277

2,003

1,940

String
Cheese (80)

Lime Potato
Chips (160)

1,728

Watermelon
(100)
Watermelon

1,498

Wheat Toast
(70)
Orange Juice
(112)

Grilled
Chicken
Salad (280)

Wings (610)

(100)

Broccoli (1)

Fiber one
bar (90)

Water (0)

Pico de
Gallo (5)
Coke (140)

Noelle Pablo
Professor Silva
Health Education
31 July 2015
Keeping up with the Calories
On Tuesday, July 21, 2015, I started doing something that I have never attempted beforecounting calories. The task seemed daunting at first. I was already aware that my diet is not
optimal, but I never stopped to analyze exactly how many calories I consume every day. I
realized that getting food from restaurants or fast food places really adds a lot of calories to my
diet. Snacking on chips or drinking sugary sodas also added to my daily total. Even when I only
ate half of my Chipotle bowl or half of my pasta from BJ's restaurant during a meal, the calories
were still significantly higher on that day than when I just ate a salad or homemade food.
To keep my calorie intake from getting too high, I created a healthy menu that I could eat
for a day. The breakfast meal consists of wheat toast (70 calories), one egg (90 calories), a peach
(59 calories), and water (0 calories). The lunch meal will be a grilled chicken salad from Carls Jr.
(280 calories) and water (0 calories). For dinner, there will be a mango grilled tostada from El

Pollo Loco's under 500 calorie menu (470 calories), broccoli (1 calorie), and water (0 calories).
In total, that healthy menu is only 970 calories. If I get hungry throughout the day, fruit is always
a good low-calorie option. To avoid unnecessary calories, water is the only beverage I included
in the healthy menu. I noticed that my favorite treat, a java chip frappuccino from Starbucks, has
almost 500 calories. From now on, I will be more hesitant to order that at Starbucks due to its
high-calorie content. Instead, I will try to drink more water instead or drink a iced vanilla latte
(130 calories) if I really want something sweet and caffeinated. I plan on substituting potato chip
with vegetables such as carrots, and I will try to order a healthier option at Chipotle such as a
burrito bowl with brown rice, chicken, fajitas, salsa, and lettuce.
Counting calories has helped me become more conscious about what I choose to eat and
drink. I will now think twice before I order a frappuccino or a large french fry. While it may be
difficult to let go of some of my favorite items, it will be beneficial for my health in the long run.
I know that eating better will make me feel better and give me more energy in my life.