Agnes Garcia

Health class- online

Project 2: Calorie Intake Final Submission

Day

Breakfast

Lunch

Dinner

Snack(s)

Total

April 1

Oatmeal 150 cal

Blueberries cup
(42 cal)
Coffee( 0 cal)
Coffee creamer
(70 cal)

Quest bar
(180 cal)

Tilapia 4 oz
(100 cal)
Broccoli 1 cup (25
cal)
Red potato 120 g
(84 cal)

Nut mix
892 calories
30g (180
cal )
String
cheese (60
cal)

April 2

Starbucks protein
box (380 cal )
Tall soy iced latte
with 1 pump of
white mocha
(125 cal)

Quest bar
(180 cal)

Tilapia 4 oz
(100 cal)
Broccoli 1 cup (25
cal)
Red potato 120 g
(84 cal)

April 3

2 egg white (50

cal)
1 whole egg
(70cal)
Spinach (10 cal
for 1 cup)
Sf ketchup 3tbsp
(18 cal)
Strawberry (26
cal)
Coffee
Creamer 2 tbsp
(70cal)

Quest bar
(180 cal)

Beans 1 cup 200

cal
Brown rice
serving (
78 cal)
Avocado 150 g
(85 cal)
Mexican cheese 1
oz (70 cal)

Fiber bar
130 cal

975 cal

April 4

3 egg white(75
calories)
1 whole egg
(70 cal )
Siracha
Sf Ketchup 3tbs
(18 cal)
1 fiber toast (90
cal) with pb (70
cal)
Starbuck tall iced
caramel

Fiber bar
(130 cal)

Salmon 4 oz (100
cal)
Large Sweet
potato baked (162
cal )
Broccoli 1 cup (25
cal)

Protein
shake
(90
calories)
With
almond
milk
unsweeten
ed (30 cal)

1,040 cal

894 cal

macchiato soy
latte (180 cal)

April 5

2 egg white (50

cal)
1 whole egg (70
cal)
Spinach
Sf ketchup 2tbs
(12 cal)
Strawberries (26
cal )
Coffee
Creamer 2 tbsp
(70 cal)

Quest bar
(190 cal)

-Lettuce mix (30

cal )
Soy chicken (veg)
(150 cal)
-Low fat shredded
cheese
-Trader joe's low
fat parmesan
ranch dressing 3
tbsp (45 cal)

Greek
Yogurt 100
cal ice
cream
cookie
dough

743 cal

April 6

-Lettuce mix (30

cal )
Soy chicken (veg)
(150 cal)
-Low fat shredded
cheese
-Trader joe's low
fat parmesan
ranch dressing 3
tbsp (45 cal)

Quest bar
(190 cal)

Salmon 4 oz (100
cal)
Large Sweet
potato baked (162
cal )
Broccoli 1 cup (25
cal)

2 scoop of
ben and
jerry
tonight
show( 620
cal)

1,322 cal

April 7

Oatmeal 150 cal

Blueberries cup
(42 cal)
Coffee( 0 cal)
Coffee creamer
(70 cal)

Medium
Apple (80 cal)
String cheese
(60 cal )

Beans 1 cup 200

cal
Brown rice
serving (
78 cal)
Avocado 150 g
(85 cal)
Mexican cheese 1
oz (70 cal)

Quest bar
(180 cal)

1,015

Agnes Garcia
Health class- online
Project 2: Calorie Intake Final Submission

After completing and recording what I ate for seven days straight on my fitness pal
and already knowing RDA Standards and having a bit more knowledge in health.
Something I learned from this assignment was that I'm not eating enough. Though I use
to do macros and count my carbs, fats, protein and calories but ever since getting sick
i stop counting and just ate when I was hungry. As to that it ain't going so well since i'm
not eating enough. By the way i tend to eat the same thing because it easier for me to
stay healthy and sometime i meal prep so it more time consuming to me. But as to my
three nutrition goals it would be to one to eat more food as in calories wise SLOWLY till i
reached my goal intake. I will start slowly by adding more calories each week by 100200 cal every week. right now i am only eating about 870-1,000 calories when a normal
person who is dieting should be eating at least 1,200 and a normal woman who is active
about 1,200- 1,500 . As to my second and third goal would be to increase my protein
and more healthy carbs such as fruit or veggies and to keep using my fitness pal so I
know I'm eating enough. Something I can also do for my health is by changing my
snack like quest bars to more real food such as fruit or more Protein sources like
salmon or Talapia of vegan supplement. As to well as maybe changing peanut butter to
almond butter since almond butter is way much healthier fats. Another thing I can do is
to decrease my sugar intake. For example ordering less sugary drink from Starbucks to
sf syrups instead. Over all I enjoyed doing this assignment and knowing my mistakes

and where to fix it so I can be a healthier me and making sure i'm getting every nutrient i
need to maintain healthy and grow more.