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Jenny Lam

July 31, 2015


HED44
Project 2: Caloric Intake

Table: 7-Day Caloric Intake


Day/Date
s

7/20/15:
Monday

Breakfas
t

N/A

Lunch
2 Scrambled
Eggs with
Orange Bell
Peppers, 1
Slice of Spam
(355 cal)

Dinner

Snack

Total
Calori
es

Caribbean
Passion
Smoothie,
Jamba Juice
(360)

1,030

N/A

1,221

3 Slices of
Sausage and
Pepperoni Pizza
(750)

9 Pieces of
Hershey Milk
Chocolate
Kisses (200)

1,400

Gyros Plate
Entre, Luna Grill
(600)

Lunchables
Nachos (360)

1,606

Barbacoa (180)
Iceburg Lettuce
(32)

White Rice
(103)

7/21/15:
Tuesday

Cinnamo
n Toast
Crunch
Cereal +
2% Milk
(395)
Banana
(105)

Pesto Pasta
(380)
Skinless
Chicken Breast
(46)
Cesar Salad, 5
oz (180)

7/22/15:
Wednesd
ay

N/A

7/23/15:
Thursday

N/A

7/24/15:
Friday

7/25/15:
Saturday

N/A

N/A

Banana Berry
Smoothie,
Jamba Juice
(290)
2 Beef
Enchiladas
(646)
Asian Salad
(160)
Strawberry
Banana
Smoothie,
Naked (250)
Large Iceburg
and Romaine
Salad (90)

Japanese Beef
Curry (292)
White Rice (103)

5 Dumplings
(240)

Orange
Mango Juice
(120)

White Rice (103)

Lunchables
Nachos (360)

Garlic Mashed
Potatoes (228)

Red Wine
(126)

1,233

1,495

Jenny Lam
July 31, 2015
HED44
4 oz steak (260)
4 Salmon
Cakes (760)

7/26/15:
Sunday

N/A

4 Salmon
Tacos (690)

Raw Broccoli (31)


Instant Chicken
Ramen Noodle
with 1 Egg, 1
Slice of Spam,
Seaweed, and
Romaine Lettuce
(567)

N/A

1,257

For my age, weight, height, and goal of maintain my current weight, 1550
calories are recommended for my diet.

After doing this project, I realized that I

actually do not eat as much as I had believed. Evidently, the table above shows
that there was only one day where I ate more than the recommended calories
(Thursday, at 1606 calories). The rest of the week, I did not meet the 1550 caloric
intake.

A breakfast meal can help me achieve the caloric goal.

Another thing I

learned from this project is that there are some food items that contain more
calories than I thought. For example, I ate about 9 pieces of Hershey kisses, and
that tallied up to 200 calories! I was very surprised by how quickly the numbers
add up. On the other hand, there were foods that I thought would contain more
calories but turned out to be the opposite. The skinless chicken breast I ate was
only 46 caloriesI expected at least double this amount. Also, from this project, I
learned that my caloric intake is based on my level of physical activity. On days
where I played tennis, I tend to increase my food consumption. This makes sense
because my body has burned off calories and needs more energy after a workout.
The first nutritional goal I would set for myself would be to have a salad as
the main course for one meal a day.

Eating vegetables is a very difficult eating

habit to adapt to, so with this goal, I will be able to include more fiber in my diet.
The second goal I will set for myself would be replacing my snacks, such as Hershey

Jenny Lam
July 31, 2015
HED44
kisses, with healthier snacks, such as grapes and apples. I have already increased
my fruit intake in the form of smoothies. However, eating whole, fresh fruits is also
beneficial for the body as well, and will have lesser calories than chocolate. My
third nutritional goal is to eat breakfast. Since cereal is the easiest to prepare in the
morning, I will have a small bowl of that to start out with every day. Once I am
accustomed to eating breakfast, I will increase my breakfast and lunch portions so
that I do not eat as much for dinner.
My ideal menu for one day that includes healthy, low-calorie meal options
would start with a bowl of cereal and 2% reduced fat milk for breakfast. Consuming
2% or low fat milk is a lower calorie food alternative for whole milk, which has a
high fat content.

For lunch, I would have an iceberg salad with avocado and

skinless chicken breast (no dressing). The iceberg lettuce is often mistaken to be
the least nutritious of the lettuce family, but this is not true.

Because iceberg

lettuce is low in calories, the amount of nutrition (which is similar for all lettuces) is
divided into even smaller amounts.

Therefore, an individual who consumes one

romaine lettuce piece may have to consume 4 iceberg lettuce pieces just to match
the amount of nutrition of the romaine. As a result, eating iceberg lettuce is a lowcalorie meal option for a salad. For dinner, I would have brown rice with an ovenbaked salmon filet along with raw broccoli that is simply blanched in boiling water.
Fish is a better alternative for red meats, and brown rice has fewer calories than
white rice.

Although I have eaten like this before, I do not do it often enough.

Therefore, I plan to try this menu again to gain a healthier lifestyle.