Niken Fitri Larasati

Reg A
P1337431120027
Food Journal
Ø Keep track of everything you eat for the next 3 days. Write what you
eat for breakfast, lunch, and dinner. If you have some snack, write it
down as well. Use this table as a reference:

Day/Date Food Calories Carbohydrates Proteins(%) Fats (%) Calcium Vitamins

(amount) (%) (%) C (%)
1/17 Breakfast:
September
2020 Rice 169 12 7 1 0 0

Broccoli 98 7 13 2 11 303
cooked

Fried egg
90,2 0 13 11 3 0

Lunch:

Rice 169 12 7 1 0 0

Broccoli 98 7 13 2 11 303
cooked

Fried Tofu
35,2 0 4 4 5 0

Dinner:

Banana 200 17 5 1 1 33

Snack:

125 5 4 10 6 1
 Ice cream

Total in 1 984,4 60 66 32 37 640

day
 

Day/Date Food Calories Carbohydrates Proteins(%) Fats (%) Calcium Vitamins

(amount) (%) (%) C (%)
2/18 Breakfast:
September
2020 Rice 169 12 7 1 0 0

Water 19 1 5 0 7 91
spinach
cooked

Chicken 82,9 1 9 9 1 0
nuggets

Lunch:

Indomie 448 58 8 34 0 0
instant
noodles

Dinner:

Two rye 15,6 0 2 0 0 0

bread

Snack:

Two orange 214 18 8 2 24 402

Total in 1 948,5 90 39 46 32 493

day
Day/Date Food Calories Carbohydrates Proteins(%) Fats (%) Calcium Vitamins
(amount) (%) (%) C (%)
3/19 Breakfast:
September
2020 Rice 169 12 7 1 0 0

Spinach 41,4 2 11 1 24 29
cooked

Chicken
butter 238 2 32 24 2 0

Lunch:

Rice 169 12 7 1 0 0

Spinach 41,4 2 11 1 24 29
cooked

Fried Tofu
35,2 0 4 4 5 0

Dinner:

Banana 200 17 5 1 1 33

Snack:

Orange 107 9 4 1 12 201

Total in 1 1001 56 81 34 68 292

day
Ø Calculate your calorie needs using this
website https://nutritiondata.self.com/tools/calories-burned.
Screenshoot the results.
Ø Write conclusion: Compare the result with your food journal and
decide whether you have eat balanced nutrition.

I have eat balanced nutrition. I will continue this habit.