Project 2 : Calorie Intake Final Submission

Personal Calorie Intake between 5/19 - 5/25

Date Breakfast Lunch Dinner Snacks Total

Fri - 5/19 Mcdonald's Fried Rice Homemade Apple (48) 2,837

Sausage Egg (~550) Pho (~1050)
Muffin (904) Orange (45)

Vanilla Iced
Coffee (240)

Sat - 5/20 Black Iced Chick-fil-a 2 bowls of Strawberries 2,266

Coffee (5) Chicken rice (408) (20)
Sandwich
(440) Pan Fried Banana (105)
Chicken
Waffle Fries Breast (~642)
(460)
Steamed
Coke (126) Broccoli
(~60)

Sun - 5/21 Banana (105) Beef Pho Wingstop 10 Starbucks 2,050

Bowl (750) Wings (1025) Iced Coffee
(170)

Mon - 5/22 Wendys 2 bowls of Banana (105) 2,095

Chicken rice (408)
Sandwich
(380) Pan Fried
Chicken
Fries (320) Breast (~642)

Chicken Steamed
Nuggets Broccoli
(180) (~60)

Tue - 5/23 Starbucks Chick-fil-a 2 bowls of Banana (105) 2,351

Iced Coffee Chicken rice (408)
(170) Sandwich
(440) Pan Fried
Chicken
Waffle Fries Breast (~642)
(460)

Coke (126)

Wed - 5/24 Starbucks Subway 2 bowls of Apple (48) 2,588

Iced Coffee Turkey rice (408)
 (170) Breast (930)
Braised Pork
(~908)

Stir Fried
Bean Sprout
(~124)

Thur - 5/25 Starbucks Subway 2 bowls of 2,380

Iced Coffee Italian BMT rice (408)
(170) (770)
Braised Pork
(~908)

Stir Fried
Bean Sprout
(~124)

An Ideal Menu
Breakfast
- Iced Coffee Black (5 calories)
- Strawberry/Banana Smoothie (210 calories)
Lunch
- 2x Turkey Sandwich (1000 calories)
Dinner
- Beef Broccoli Bowl Homemade (~1040 calories)
Snacks
- Orange (45 calories)

What I learned from this project.

After recording and measuring the food I eat and how many calories have

entered my body for a week, I have come to the conclusion that my meals are fairly

healthy. There are days where I ate too many calories (Friday) or too little, but for the

most part, I stayed well within a healthy calorie range of 2200 to 2500 calories. One big

critique however, is that most of my lunches are from very unhealthy places.

Furthermore, I dont really eat a good breakfast as most of breakfasts are Starbucks

Iced Coffee. This makes sense because my schedule involves me going to school early
in the morning, so I often dont have time to make a breakfast for myself. My snacks are

also very healthy because I eat fruits just about everyday thanks to my mother always

makes sure that there is fruit in the house.

What I need to change is what happens when I leave the house and go to

school. I cant continue to eat outside and gain unhealthy calories from eating out. If I

bring food from home instead, I will have a healthier lunch every day and my overall diet

should improve. I also need to move some of my calories from lunch and dinner to

breakfast, so that my daily calorie intake will be more balanced. All of this requires me to

wake up earlier in order to have the time to eat breakfast and make my lunch. This will

take a lot of willpower and planning but if I accomplish this, I will surely be happier for it.

My ideal meal looks similar to my current meal plan but instead of a high calorie

dinner and a unhealthy lunch, I have a healthier turkey sandwich for lunch and a

moderately sized dinner. I added a healthy smoothie that would be easy to make in the

morning or the night before which would be perfect for me because I am always on the

go. Overall, it is 2300 calories which is perfectly between my ideal calorie intake levels

and is something I can likely obtain one day with some work.

My 3 Nutrition Goals

1. My first goal is to replace all of my Starbucks Iced Coffee purchases from

milk and sugar to black. This reduces my calorie intake of coffee from 170 to 5

which is huge if you add it all up. Sure it would taste a little worse, but it would be

much healthier and I will still be kept awake.

2. My second goal is to bring a lunch to school everyday. While I this wont

change my calorie intake, it will increase the quality of my calories and be

cheaper as well. This will take preparation but if I do it, I will be healthier and

have greater control over my diet.

3. My third and final goal is to have a small breakfast everyday. Most of the

time, I just skip breakfast, but even just having a banana and some bread in the

morning is better than nothing.