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Jason TeProfessor MooreHealth Education 022October 26, 2017Project 2 Calorie IntakeDayBreakfastLunchDinner SnackTotalThursday Oct. 19N/A?Cup of white rice (216)Longanisa/Sausage (310)?3 Slices of Little Caesars Pepperoni Pizza (840)3 Little Caesars Bread Sticks (300)?Boba Milk Tea (207)1,873 CaloriesFriday Oct. 20?2 Hard Boiled Egg (156)Slice of Whole Wheat Bread (69)Glass of 2% Milk (122)Cup of white rice (216)2 Servings of Beef Bulgogi (978)?10 Pork Dumplings (800)Cup of white rice (216)?Venti Starbucks Vanilla Bean Frappuccino (490)3,047 CaloriesSaturday Oct. 21?N/A10 Wingstop Chicken Wings (550)Cheese Fries (882)Large Coke (360)?Yoshinoya Beef & Terikayi Chicken Combo (1190)?Nekter Acai Mango Bowl (320)3,302 CaloriesSunday Oct. 22IHOP Stack of Buttermilk Pancakes (670)2 Glasses of 2% Milk (244)?N/A?Cheesecake Factory Tomato Basil Pasta with Chicken (1660)Appetizer Bread (125)?Potato Corner Giga Loop Fries (753)3, 452 CaloriesMonday Oct. 23??2 Hard Boiled Egg (156)Slice of Whole Wheat Bread (69)Glass of 2% Milk (122)Jack in the Box Munchie Meal – Burger, Fries, 2 Tacos, Large Iced Tea (1760)?2 McDonald’s McChicken (600)1 McDouble (390)Medium Fries (340)?Bag of Hot Cheetohs (160)Bottle of Coke (140)3,737 CaloriesTuesday Oct. 24?N/ACup of white rice (216)Beef with Broccoli (338)?2 McDonald’s McChicken (600)1 McDouble (390)Medium Fries (340)?Boba Milk Tea (207)2,091 CaloriesWednesday Oct. 25??2 Hard Boiled Egg (156)Slice of Whole Wheat Bread (69)Glass of 2% Milk (122)Jack in the Box Munchie Meal –Burger, Fries, 2 Tacos, Large Iced Tea (1760)?Chipotle Burrito Bowl – SteakChips and Guacamole (1680) ?Large Jamba Juice Smoothie (1080)4,867 CaloriesFrom this project, I learned that the amount of calories I eat in a day is either too much or too little. I need to learn how to balance my meals as that will reflect on how I gain and lose weight, in addition to other factors such as how I exercise. I also learned that the types of food I eat are not only not entirely nutritious as I lack fruits and vegetables, but also that a lot of the food I eat are high in calories, even though the portions may be small. For example, even though McDonald’s burgers from the dollar menu are quite small, they are high in calories, but low in nutrition. Actually logging down my calorie intake was quite difficult because most of the time I would not be sure how much calories are even in my food unless I ask or check online to see the caloric value. Also, since 3-5 days of the week I am exercising, it makes sense that on those days I tend to eat more. Although, it’ll be much better if I change my diet in terms of what type of foods I put into my body for energy. Rather than eating fatty and sugary foods, I should focus on eating healthier foods such as leaner meats and less sugary, processed, and fatty foods. Menu for one day that includes healthy, low-calorie meal options:BreakfastLunchDinnerSnack(s)TotalNon-fat Milk (90)Whole Wheat Bread (69)Bowl of Oatmeal with Sliced Strawberries (150, 20)Cup of Brown Rice (216)2 Chicken Breasts with Broccoli (562)Baked Salmon (314)Serving of Cooked Spinach (23)Bag of Baby Carrots (50)Ranch dressing (145)Lean Protein Granola Bar (170)1,809 CaloriesMy nutritional goals:First of all, I want to switch the type of protein I eat. So, instead of eating burgers, I plan to substitute that type of meat with leaner meats such as chicken breasts. As leaner meats are less fatty and provided better protein, I plan to eliminate trips to fast food restaurants and settling for processed, or fatty meats. Second, I want to stay away from chips. Sometimes I eat chips just because I want something to much on. So, instead, I will substitute chips for snacks such as almonds or even fruits such as strawberries. They are much lower in calories, but also high in nutrition such as protein and vitamins. Last, I want to drink more water. I tend to drink soda a lot as I crave the sugar, but I also drink boba drinks and Starbucks quite often. So, I want to eliminate beverages other than water! If I manage to accomplish these goals, which although may be difficult at first but are doable, my overall diet will be much better and my health will be amazing. ................
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