Day Breakfast Lunch Dinner Snack(s) Total

March 8 Lentil Soup Cheeseburger Lentil Soup Rice cake (29)

1938
Sunday (392)
and fries (875)
(392)
Peanut butter
Munster water (0) water (0) (48)

cheese
Half a banana
(80)
(53)
Coffee w/
creamer (70)

March 9 Acai peanut Top Ramen white rice (205)

Cheeto puffs 2487
Monday butter bowl chicken corn tortilla x2 (69)

(640)
noodles x2 (100)
cookies x3
Coffee w/ (380)
chicken thigh (160)

creamer (70)
water(0) (135)
strawberries
water(0) black beans (49)

(624)
La lechera
water (0) (126)

water (0)

March 10 Cereal (110)

Fettuccine Chinese hummus w/ 2019
Tuesday almond milk Alfredo (310)
chicken salad pretzels (250)

(30)
garlic bread (589)
pita chips (130)

banana (105)
(140)
sweet tea (100)
tzatziki (90)

coffee w/ water(0) water (0) water (0)

creamer (70)

toast w/ grape
jelly (95)

March 11 coffee w/ Chipotle Bowl Spicy sausage carrots (25)

2275
hazelnut (815)
rigatoni (323)
hummus (70)

creamer (70)
water (0) garlic bread pita chips (130)

Banana nut (140)

green grapes
bread (340)
water (0) (62)

Egg Mc Muffin water (0)

(300)

March 12 pancakes (230)

chicken Shrimp pho Cliff bar 2073
syrup (200)
quesadilla (475)
macadamia nut
Coffee w/ (610)
taro boba (178) (250)
hazelnut (70) sweet tea (60)

March 13 breakfast chicken caesar spaghetti and No snacks 2199

sandwich (350)
salad (230)
meatballs (482)

Cafe latte (180)

chocolate garlic bread
chocolate milkshake (580) (140)
croissant (237)

March 14 breakfast chicken panini steak (148)

pretzels (110) 2057
burrito (370)
sandwich (473)
mashed potato
caramel mango (179)

machiato (240) smoothie (180)

coleslaw (117)

ice cream (140) sweet tea (100)

Susana Gonzalez

Health Education

20 March 2020

Reflection

Before this project, I never took the time to see the amount of calories I was putting into

my body. I was accustomed to ordering food based on how good it looked and tasted, not

because of how beneficial it would be for my body. For seven days, with the help of My Fitness

Pal, I was able to tack what I consumed and the amount of calories I was putting into my body.

I was not only surprised at my total caloric intake at the end of the day, but also at how high

certain food are in calories compared to others.

By the end of the week I learned to become more aware of what I should put into my

body. For example, there was a day where my total caloric intake was1938 and the next day it

rose to 2487 calories. That’s a 549 calorie difference, which I believe came from my snacking

habits. After reviewing what I ate for those two days, I found that I chose to snack on several

unhealthy snacks. I ate a small amount of the unhealthy snacks, but to my surprise they were

high in calories. With the few Cheetos I had eaten, I could have had an entire platter of veggies.

With this project, I was able to see how different foods (healthy and unhealthy) with the same

amount of calories could be so drastically different with the quantity you receive. I have now

made it a habit to look at the amount of calories of food and decide wether it’s worth/

beneficial to put into my body. To do this, I have created a set of goals to help keep me on

track. My first goal is to reserve half my plate for vegetables. The veggies will help to keep me

full and at the same time help to reach my daily dose of vitamins. My second goal would be to

limit my snacking choices to apples and peanut butter or vegetables and hummus. My third

nutritional goal would be to try and switch out my coffee w/ creamer to tea. I realized that

doing this would be a healthier choice and it would also help to reduce my anxiety levels.

Overall, this project opened my eyes to change my eating habits.

 Menu

Breakfast:

-Steel cut outs with cinnamon and half a banana

-Mint tea or hot lemon water

Lunch

-Pita sandwich (chicken breast, spinach, kale, cucumber, hummus, tomato, and avocado)

- Side of fruit (strawberries, grapes, and blueberries)

-Water

Dinner

-Mixed green salad (spinach, kale, cucumber, tomatoes, bell peppers, chickpeas, lemon juice

and balsamic vinaigrette)

-Side of lentil soup

Water

Snacks

-Cut veggie platter (carrots, celery, and bell peppers) with either hummus or Tzatziki

- Plenty of water throughout the day