Project #2

Day Breakfast Lunch Dinner Snacks Total

Mon Mar. 13 2 Eggs (143) Chipotle Steamed Home Grown 1,435

Chicken Bowl Chicken Tangerine
with Breast (380) (37)
Toppings Steamed
(840) Napa
Cabbage
(35)

Tues Mar. 14 Homemade Beef Pho Cup of King Taco 1,837

Buttermilk (440) Brown Rice Carne Asada
Pancake (54) French Fries
(230) Panda (823)
Express Kung
Pao Chicken
(290)

Wed Mar. 15 2 Eggs (143) Shin Ramyun The Habit Fuji Apple 1,736
Instant Char Burger (63)
Ramen (470)
Noodles French Fries
(500) (440)
Strawberry
Limeade
(120)

Thur Mar. 16 McDonalds Disneyland King Taco Disneyland 2,475

Hash Browns Gumbo (205) Carne Asada Churro (240)
(150) Quesadilla
Sausage (970)
Burrito (300) Horchata
(610)

Fri Mar. 17 Banana (90) Boiling Point Homemade 5 pieces of 1,101

Yeos Soy Beef Hot Fried Pork Brookside
Milk (140) Soup (518) Belly (254) Dark
Cup of Chocolate
Brown Rice Blueberries
(45)

Sat Mar. 18 1 Cup of Wonton El Pollo Loco Mango (135) 1,165

Special K Noodle Soup Flame Grilled
Cereal w/ Fat (520) Chicken
Free Milk Thigh (220)
(150) 2 Corn
Tortillas
(110)
Avocado
Sauce (30)

Sun Mar. 19 Yeos Soy Ahi Tuna Homemade Asian Pear 1,130
 Milk (140) Poke Bowl Spaghetti w/ (80)
(460) Meat Sauce
& Hot
Smoked
Sausage
(450)

After keeping track of my calories for a week and logging them in on a

table, I was quite surprised at the amount of calories I consumed over the

past week because I thought I was consuming more than 2,000 calories each

day. In fact, a majority of the week, I did not even consume a minimum of

1,500 calories possibly because I typically eat two big meals (lunch and

dinner) and dont usually eat snacks throughout the day. This project was

definitely an eye opener for me because it showed me that I wasnt

portioning my meals out properly throughout the day and that Im not

getting all the essential nutrients I need from each food group. I realized that

I consumed more carbs and protein than anything else and that my diet

lacked vegetables and fruits the most. Also, it showed me that the meals I

cooked at home contained far less calories because I can keep track of the

ingredients I am adding to my meals compared to a meal at a restaurant

where they add ingredients for taste rather than for nutrition.

An ideal healthy and nutritious menu for one day would consist of a

bowl of oatmeal (150) with fresh berries (20) and a glass of almond milk (40)

for breakfast because the meal contains of food items from three food

groups and provide nutritional benefits including vitamins, minerals, and

fiber. For lunch, a healthy option would be a hawaiian veggie burger (380)
topped with avocado, pineapple, and bbq sauce in a whole wheat bun and a

side of sweet potato chips (120) rather than regular potato chips. Some

snacks to eat throughout the day include a handful of mixed nuts (170) for

protein and healthy unsaturated fats, a protein energy bar (200) for calcium,

protein, and fiber, an orange for vitamin C, and low-fat greek yogurt with

banana and kiwi (252) for vitamins and minerals. Lastly, for dinner, a healthy

option would be a grilled chicken thigh (180) with a spinach and roasted beet

salad (60) because spinach is full of iron that is especially good for women

and beets contain lots of nutritional vitamins and minerals as well.

My first nutritional goal would be to include at least two to three

servings of both vegetables and fruits each day into my diet because the

foods in these food groups contain most of the essential vitamins and

minerals that our body needs to stay healthy. My second goal is to cut down

the amount of unhealthy fats I put into my body by making healthier

decisions whenever I go out to eat because I tend to be tempted by all the

fried, fatty foods that do not provide me with nutritional benefits. My last

goal would be to substitute going to McDonalds for breakfast items like hash

browns and a sausage burrito for a hearty homemade omelette made from

egg whites, spinach, and cherry tomatoes because it contains a lot less fat.