Self Introduction



Day Breakfast Lunch Dinner Snack(s) TotalMon. Jun 309 Whole Grain Bread ( 240 )Egg, whole, cooked, fried(93)Yogurt strawberry banana – Yoplait(170)Rice, Brown Whole Grain(310)Sausage, smoked link sausage, pork and beef(434)mixed Chinese vegetables(125)Chinese, chow mein(475)Banquet Buffalo Chicken Wings(270)100 Cal Snacks-Cheetos(100)2217Tues. July 1black coffee(14)2 toast (white bread) (128)Egg, whole, cooked, fried(93)Rice, Brown Whole Grain(310)mixed Chinese vegetables(125)Braised Duck (cooked with dark sauce and spices)(330)Noodles, Chinese Plain(200)1 Fish piece(343)Grapefruit, Raw(52),Nuts, almonds(549)2144Wend. July 22% milk(61)Cereals Ready-to-eat, Chocolate Flavored Rings, Presweetened(224)White Rice(242)mixed Chinese vegetables(125)Sausage, smoked link sausage, pork and beef(434)Chinese Dumplings(780)10 oz. Coca Cola Classic(120)Fruit, Plum, raw(90)Strawberry Cheesecake(140)2216Thurs. July 3coffee with cream and sugar(80)Egg, whole, cooked, fried(93)2 Strips Subway Bacon(45)0% greek yogurt(120)White Rice(242)mixed Chinese vegetables(125)roasted duck(200)Pork, cured, ham , roasted(234)Chinese Dumplings(390)Kiwi Fruit(108)Candied Walnuts(260)1897Fri. July 42% milk(61)Cereals Ready-to-eat, Corn, Whole Wheat, Rolled Oats, Presweetened,(119)0% greek yogurt(120)Cheeseburger, Large, Double Patty, With Condiments And Vegetables(706)10 oz. Coca Cola Classic(120)Homestyle Mashed Potatoes(320)Buffalo Chicken Wings(270)10 oz. Coca Cola Classic(120)Grapefruit, Raw(52),Peanut Butter/chocolate chip rice cake(60)1 Bag Light Popcorn(332)2280Sat. July 5coffee with cream and sugar(80)2 Strips Subway Bacon(45)9 Whole Grain Bread ( 240 )Pizza Turkey and Pepperoni (630)10 oz. Coca Cola Classic(120)ice cream(340)Banquet, Our Original Fried Chicken Meal, With Mashed Potatoes And Corn In Seasoned Sauce(470)Beer, Coors Light(102)100% Apple Juice(110)Strawberry Cheesecake(140)1 Bag Light Popcorn(332)2609Sun. July 6coffee with cream and sugar(80)Biscuit With Egg And Sausage(582)100% Pure Orange Juice(110)Spaghetti, cooked, enriched, with added salt(197)100% Apple Juice(110)Chicken wing, grilled, w/ skin(396)Fast foods, shrimp, breaded and fried(454)Beer, Coors Light(102)1 Bag Light Popcorn(332)Doughnut, Plain cake(200)2563I never think seriously there is something wrong with my daily meal menu before I took this class because I don’t eat a lot. From this project I learned how to calculate the Calories for each meal. It also alerts me I need control my Calorie intake daily and it also educates me how much Calorie intake daily is healthy for me. When I took a close look at the above table, I found that I ate a lot of high calorie foods like chicken wings, fast food, and I ate too little vegetables and fruits, I also drank too much juice & soda. Roasted and grilled meat is my favorite food, but they are not healthy. I should eat steamed meat instead of roasted meat. Because dinner seems too heavy and breakfast is too light for me, I need to eat more food in breakfast and eat less food in dinner. The amount of consumption for cake, nuts intake is too much for me too, I should eat ? serving instead of 1 or 2 servings of them. So the key to ensure a healthy eating menu for me is to have good balance of meat V.S. vegetable and also a good calorie distribution of my 3 meals every day, meaning I should have a relative heavy breakfast and a moderate amount of lunch and a light dinner, all these balance approaches will ensure my total calorie intake is well controlled and stay in healthy range in a sustainable way.A sample menu for one day for me is: Day Breakfast Lunch Dinner Snack(s) Totalblack coffee(14)9 Whole Grain Bread ( 240 )1 hard boiled egg(77)Fat Free Yogurt Raspberry(80)2 Strips Subway Bacon(45)Rice, Brown Whole Grain(310)baked boneless chicken breast(140)mixed Chinese vegetables(125)Chinese noodle soup(291)fruit, Raw(62),mixed Chinese vegetables(125)Boiled Peanuts (200),? serving Strawberry Cheesecake(70)17793 Nutrition goals that I set are:Drink water (0) instead of Coke (120). Substitute baked boneless chicken breast(140) for a Sausage, smoked link sausage, pork and beef(434), Chicken wing, grilled, w/ skin(396)Eat salad instead of whole burger meal in fast food. ................
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