CALORIE INTAKE REPORT, HEALTHY MEAL PLAN, GOALS, AND REFLECTIONS 1

Project 2: My Calorie Intake Report, Healthy Meal Plan, Goals, and Reflections

Matthew Shelbourn

Pasadena City College

CALORIE INTAKE REPORT, HEALTHY MEAL PLAN, GOALS, AND REFLECTIONS 2

INTRODUCTION

Over the course of the last week I have been actively tracking my nutritional intake as

accurately as possible, both to fulfill the requirements of this assignment and also to provide me

with the motivation needed to help clean up my diet. When logging my meals, I tried to be as

accurate as possible with portion sizes, but there is inevitably a certain level of standard

deviation. Although there are many good nutrition tracking apps and services out there, I decided

to use the built-in meal tracker that the Fitbit app offers. I made this decision since I already wear

a Fitbit activity tracker 24/7 and use the app to track my water intake, sleep patterns, body

weight, body fat, and exercise. Therefore, adding my meals to the Fitbit app allows me to view

and track a good amount of my health data all in one place, making it much more user-friendly in

my opinion.

On the following pages in this report I have included a detailed meal log for the dates of

October 17th through October 23rd. In addition to calories, I also included fat, protein,

carbohydrates, sodium, and fiber intake. All of the meals I logged have been broken out into

individual ingredients and their respective nutritional values, with the exception of pre-made

meals where this data was unavailable. Following my meal report, I have added my reflections in

regards to this study, goals for the future as they pertain to a healthy diet for me, and a one-day

healthy meal plan.

CALORIE INTAKE REPORT, HEALTHY MEAL PLAN, GOALS, AND REFLECTIONS 3

FAT FIBER CARBOHYDRATES SODIUM PROTEIN

DATE MEAL FOOD ITEM SERVING SIZE CALORIES
(GRAMS) (GRAMS) (GRAMS) (MILLIGRAMS) (GRAMS)
Green Tea, Unsweetened 8 fl oz 0 0 0 1 35 0
10/17/2017 Breakfast
Banana, Raw 1 Banana 90 0.3 2.2 21.5 1.5 1.1

Organic Cherry Tomatoes 200 g 36 0 2 8 10 2

Avocado, Raw 1/2 Avocado 161 14.7 6.7 8.7 7 2

Fresh Herb Salad 2 Cups 20 0 1 4 95 1

Coconut Water 8 fl oz 60 0 0 15 45 0
10/17/2017 Lunch
Creamy Caesar Dressing 2 tbsp 170 18 0 1 340 0

Baby Bella Mushrooms 3 oz 20 0 1 3 15 3

Chicken Breast Strips, Southwestern Style 3 oz 120 3 1 5 500 19

1 Medium
Apple 80 0 5 22 0 0
Apple

Scrambled Eggs 20 g 31 2 0.2 1.8 72.4 2.3

Vegetable Medley 3 oz 25 0 2 5 25 2

10/17/2017 Dinner Lemonade 8 fl oz 120 0 0 30 0 0

Soy Sauce 2 tbsp 14 0 0.3 2.4 1803.8 2

Brown Jasmine Rice 1/4 Cup 180 1.5 3 37 10 4

10/17/2017 Snacks N/A N/A N/A N/A N/A N/A N/A N/A

TOTAL 1127 Cals 39.5 g 24.4 g 165.4 g 2959.7 mg 38.4 g

FAT FIBER CARBOHYDRATES SODIUM PROTEIN

DATE MEAL FOOD ITEM SERVING SIZE CALORIES
(GRAMS) (GRAMS) (GRAMS) (MILLIGRAMS) (GRAMS)
Green Tea, Unsweetened 8 fl oz 0 0 0 1 35 0
10/18/2017 Breakfast
Banana, Raw 1 Banana 90 0.3 2.2 21.5 1.5 1.1

Old Fashioned Organic Oats 1/2 Cup 150 3 4 27 0 5

Coconut Chips, Unsweetened 0.05 Cup 40 3.6 0.4 1.6 1 0.4

10/18/2017 Lunch
Clementine 1 Orange 34 0.1 1.3 8.9 0.7 0.6
1 Medium
Apple 80 0 5 22 0 0
Apple

Fresh Herb Salad 2 Cups 20 0 1 4 95 1

10/18/2017 Dinner Ranch Dressing 2 tbsp 150 16 0 2 290 0

Trader Jos's Chile & Green Chile Tamales 1 Tamale 280 15 5 27 640 8

10/17/2017 Snacks Raw Almonds 1/4 Cup 160 14 3 6 0 6

TOTAL 1004 Cals 52 g 21.9 g 121 g 1063.2 mg 22.1 g

CALORIE INTAKE REPORT, HEALTHY MEAL PLAN, GOALS, AND REFLECTIONS 4

FAT FIBER CARBOHYDRATES SODIUM PROTEIN

DATE MEAL FOOD ITEM SERVING SIZE CALORIES
(GRAMS) (GRAMS) (GRAMS) (MILLIGRAMS) (GRAMS)
Green Tea, Unsweetened 8 fl oz 0 0 0 1 35 0
10/19/2017 Breakfast
1 Medium
Apple 80 0 5 22 0 0
Apple
Waba Grill Half-Half Veggie Bowl 1 Bowl 510 13 6 56 210 43
10/19/2017 Lunch
Coconut Water 8 fl oz 60 0 0 15 45 0

Baby Bella Mushrooms 3 oz 20 0 1 3 15 3

Fresh Herb Salad 2 Cups 20 0 1 4 95 1

Ranch Dressing 2 tbsp 150 16 0 2 290 0

1 Medium
Apple 80 0 5 22 0 0
Apple
10/19/2017 Dinner
String Cheese 1 Piece 80 6 0 0 200 6

Lemonade 8 fl oz 120 0 0 30 0 0

Organic Cherry Tomatoes 200 g 36 0 2 8 10 2

Teriyaki-Glazed Chicken Breast 1 Piece 120 1.5 0 7 710 21

10/19/2017 Snacks N/A N/A N/A N/A N/A N/A N/A N/A

TOTAL 1276 Cals 36.5 g 20 g 170 g 1610 mg 76 g

CALORIE INTAKE REPORT, HEALTHY MEAL PLAN, GOALS, AND REFLECTIONS 5

FAT FIBER CARBOHYDRATES SODIUM PROTEIN

DATE MEAL FOOD ITEM SERVING SIZE CALORIES
(GRAMS) (GRAMS) (GRAMS) (MILLIGRAMS) (GRAMS)
Green Tea, Unsweetened 8 fl oz 0 0 0 1 35 0
10/20/2017 Breakfast
Old Fashioned Organic Oats 1/2 Cup 150 3 4 27 0 5
1 Medium
Apple 80 0 5 22 0 0
Apple
String Cheese 1 Piece 80 6 0 0 200 6

Coconut Water 8 fl oz 60 0 0 15 45 0

Organic Cherry Tomatoes 200 g 36 0 2 8 10 2

10/20/2017 Lunch Ranch Dressing 2 tbsp 150 16 0 2 290 0

Baby Bella Mushrooms 3 oz 20 0 1 3 15 3

Teriyaki-Glazed Chicken Breast 1 Piece 120 1.5 0 7 710 21

Banana, Raw 1 Banana 90 0.3 2.2 21.5 1.5 1.1

Fresh Herb Salad 2 Cups 20 0 1 4 95 1

Best Foods Dressing & Sandwich Spread (Vegan) 1 tbsp 90 10 0 0.5 120 0

Trader Joe's Sourdough Bread 2 Slices 300 0 2 66 700 10

Turkey, Ham, Beef (Variety Pack) 2 oz 100 7 0 1 600 9

Colby Jack Cheese 1 oz 113 9 0 1.3 190 6.7

10/20/2017 Dinner
Lemonade 8 fl oz 120 0 0 30 0 0

Tomatoes 34 g 5 0.1 0.6 1.4 4.8 0.3

Dijon Mustard (Grey Poupon) 1 tsp 5 0 0 0 120 0

Pepper, Black, Ground 1 Dash 0 0 0 0.1 0 0

10/20/2017 Snacks N/A N/A N/A N/A N/A N/A N/A N/A

TOTAL 1539 Cals 52.9 g 17.8 g 210.8 g 3136.3 mg 65.1 g

CALORIE INTAKE REPORT, HEALTHY MEAL PLAN, GOALS, AND REFLECTIONS 6

FAT FIBER CARBOHYDRATES SODIUM PROTEIN

DATE MEAL FOOD ITEM SERVING SIZE CALORIES
(GRAMS) (GRAMS) (GRAMS) (MILLIGRAMS) (GRAMS)
Green Tea, Unsweetened 8 fl oz 0 0 0 1 35 0
10/21/2017 Breakfast
Old Fashioned Organic Oats 1/2 Cup 150 3 4 27 0 5

Turkey, Ham, Beef (Variety Pack) 4 oz 200 14 0 2 1200 18

Colby Jack Cheese 2 oz 226 18 0 2.7 380 13.3

Pepper, Black, Ground 2 Dashes 0 0 0 0.2 0 0

Potato Chips, Kettle Style, Luau BBQ 13 Chips 140 9 1 15 120 0

10/21/2017 Lunch
Best Foods Dressing & Sandwich Spread (Vegan) 2 tbsp 180 20 0 1 240 0

Tomatoes 68 g 10 0.2 1.2 2.7 9.5 0.5

Jalapeo Mustard 2 tsp 0 0 0 0 120 0

Trader Joe's Sourdough Bread 4 Slices 600 0 4 132 1400 20

10/21/2017 Dinner N/A N/A N/A N/A N/A N/A N/A N/A

Hummus, Smooth & Creamy Spicy 4 tbsp 160 10 4 12 280 4

10/21/2017 Snacks
Carrot, Baby, Raw 200 g 58 0.2 3.1 14 132.6 1.1

TOTAL 1724 Cals 74.4 g 17.3 g 209.6 g 3917.1 mg 61.9 g

FAT FIBER CARBOHYDRATES SODIUM PROTEIN

DATE MEAL FOOD ITEM SERVING SIZE CALORIES
(GRAMS) (GRAMS) (GRAMS) (MILLIGRAMS) (GRAMS)
Milk, Organic, Lowfat 1 Cup 100 2 0 12 125 8

10/22/2017 Breakfast Kashi Oat Flakes & Blueberry Clusters Cereal 1 Cup 200 2 4 44 135 6

Green Tea, Unsweetened 8 fl oz 0 0 0 1 35 0

10/22/2017 Lunch N/A N/A N/A N/A N/A N/A N/A N/A

Trader Joe's Original Lemonade 8 fl oz 110 0 0 27 0 0

Tortilla, Flour Soft Taco 2 Tortillas 120 3 2 20 340 3

Trader Joe's Pollo Asado 4 oz 130 2 0 4 780 23

10/22/2017 Dinner
Trader Joe's Greek Pita Flat Bread 1 Pita 170 2 8 35 340 7

Organic Cherry Tomatoes 200 g 36 0 2 8 10 2

Coconut Water 8 fl oz 60 0 0 15 45 0

Banana 1 Banana 90 0.3 2.2 21.5 1.5 1.1

10/22/2017 Snacks
Raw Almonds 1/4 Cup 160 14 3 6 0 6

TOTAL 1176 Cals 25.3 g 21.2 g 193.5 g 1811.5 mg 56.1 g

CALORIE INTAKE REPORT, HEALTHY MEAL PLAN, GOALS, AND REFLECTIONS 7

FAT FIBER CARBOHYDRATES SODIUM PROTEIN

DATE MEAL FOOD ITEM SERVING SIZE CALORIES
(GRAMS) (GRAMS) (GRAMS) (MILLIGRAMS) (GRAMS)
10/23/2017 Breakfast Green Tea, Unsweetened 8 fl oz 0 0 0 1 35 0

Banana, Raw 1 Banana 90 0.3 2.2 21.5 1.5 1.1

1 Medium
Apple 80 0 5 22 0 0
Apple
String Cheese 1 Piece 80 6 0 0 200 6

Creamy Caesar Dressing 2 tbsp 170 18 0 1 340 0

Coconut Water 8 fl oz 60 0 0 15 45 0
10/23/2017 Lunch
Pepper, Black, Ground 2 Dashes 0 0 0 0.2 0 0

Baby Bella Mushrooms 3 oz 20 0 1 3 15 3

Teriyaki-Glazed Chicken Breast 1 Piece 120 1.5 0 7 710 21

Organic Cherry Tomatoes 200 g 36 0 2 8 10 2

Fresh Herb Salad 2 Cups 20 0 1 4 95 1

Trader Joe's Multigrain Loaf 2 Slices 300 3 6 64 600 10

Kraft Olive Oil Mayo 2 tbsp 100 10 0 2 210 0

Colby Jack Cheese 2 oz 226 18 0 2.6 380 13.4

10/23/2017 Dinner
Jalapeo Mustard 2 tsp 0 0 0 0 120 0

Roasted Turkey Breast 4 oz 120 1 0 2 800 24

2 Medium
Red Tomatoes 44 0.5 3 9.6 12 2.2
Whole Slices

10/23/2017 Snacks N/A N/A N/A N/A N/A N/A N/A N/A

TOTAL 1466 Cals 58.3 g 20.2 g 162.9 g 3573.5 mg 83.7 g

CALORIE INTAKE REPORT, HEALTHY MEAL PLAN, GOALS, AND REFLECTIONS 8

REFLECTIONS

To be quite honest, before I began this study I did not necessarily have an unhealthy diet

in terms of the types of food and beverages I consumed. However, the most-significant problem I

had was with my eating routine. I would regularly skip meals (most-often breakfast) and eat

dinner as late as 1 am on some days. As a result of my intense schedule and severely limited free

time, I would either forget to eat or put my work and personal responsibilities ahead of my diet.

After being in this course for about a month or so I decided to change my eating habits. I

forced myself to eat more regularly and at more reasonable hours of the day. Therefore, by the

time this project came around I was already on a decent track with my diet. I enjoy, and have

always enjoyed, simple meals such as salads, sandwiches, and oatmeal. However, I am fan of

savory flavors and tend to stay away from sweets because they dont appeal to me too much.

Therefore, I was fairly confident that my diet consisted of too much salt. After this project, I was

surprised to learn that I wasnt drastically overdoing the sodium, but still could benefit from

cutting it back a bit. I especially noticed spikes in sodium with pre-made and processed foods

such as deli meats, frozen meals, and dressings (salad dressing, mayo, mustard, etc.)

One other aspect of my diet that somewhat caught me off-guard was just how many

calories are in bread. I knew that bread is carbohydrate-heavy, but 300 calories for two slices?! I

had no idea and will now try to control my nighttime cravings for a stacked sammie, although its

going to be tough.

Overall, Id say that my diet is mostly healthy and this study helped to support this

thought. On average I balance my daily nutritional intake between fruits, vegetables, starches,

and proteins. The one area where I am somewhat lacking is in the dairy department. My only

dairy intake is with cheese on the days that I either eat sandwiches or have a string cheese as a
CALORIE INTAKE REPORT, HEALTHY MEAL PLAN, GOALS, AND REFLECTIONS 9

snack. I do take a daily calcium pill to supplement my minimal dairy intake so Im not overly

concerned about this.

MY HEALTHY ONE-DAY MEAL PLAN

Since my daily meals are healthy and balanced already, for the most part, there are only a

few tweaks I would like to make to lower my fat and sodium intake, but sodium especially. With

that in mind, here is an example of what one day of healthy eating would look like for me:

Breakfast

o Trader Joes Old Fashioned Organic Oats with Unsweetened Green Tea to Drink

Calories: 150

Fat: 3 Grams

Fiber: 4 Grams

Carbohydrates: 27 Grams

Sodium: 0 Grams

Lunch

o Mixed Greens Salad with Mushrooms, Cherry Tomatoes, Cucumber, Avocado,

Black Pepper, and Balsamic Vinaigrette, with Coconut Water to drink

Calories: 334

Fat: 14.8 Grams

Fiber: 11.7 Grams

Carbohydrates: 46.6 Gram

Sodium: 353.1 Milligrams

CALORIE INTAKE REPORT, HEALTHY MEAL PLAN, GOALS, AND REFLECTIONS 10

Dinner

o Grilled Salmon with lemon juice, Steamed Broccoli, Organic Brown Rice, with

Organic 1% Milk to Drink

Calories: 672

Fat: 41.8 Grams

Fiber: 10.1 Grams

Carbohydrates: 98.1 Gram

Sodium: 742 Milligrams

PERSONAL DIET GOALS

My goals relating to nutrition are pretty straightforward and easily manageable, as long as

I stick to my current diet. This leads me in to my first goal, which is to maintain the eating

regimen that I am currently adhering to. Since my biggest problem in the past related to the

quantity of meals I consumed and when I consumed them, I want and need to maintain the new

eating schedule that I have used for the past month or so. My plan is to maintain this routine for

the foreseeable future and not fall back onto bad habits.

Secondly, I would like to lower my consumption of frozen, processed, and fast foods to

5% or less than my total diet by the end of this year. I dont believe that this will be too

unrealistic since I already eat very few meals that consist of processed and/or fast foods. The

area that needs work for me is lowering the amount of processed deli meats. As I mentioned

before, I really enjoy a good sandwich and most of the sandwiches I make contain processed

lunchmeats. The sodium content in these meats is exorbitantly high and, therefore, I would like

to lower the amount that I eat. Instead of processed deli meats, I will use home-cooked chicken,
CALORIE INTAKE REPORT, HEALTHY MEAL PLAN, GOALS, AND REFLECTIONS 11

salmon, or completely eliminate meat and include avocado instead. The good thing about this

plan for me is that I find the alternatives to deli meats delicious as well.

The last goal that I am going to set for myself, and the one I believe to be the most-

challenging, will be to split up my current three meals per day into six smaller, more-frequent,

meals per day. One of the reasons I started to eat healthier and more regularly a little over a

month ago was to help me lose weight and get back in shape. Even though I am now eating three

solid meals per day, I have a tendency of devouring portions that are larger than necessary. If I

break my three large meals into six smaller meals then I should be able to boost my metabolism

while simultaneously preventing my appetite from increasing to the point where I prepare bigger

meals than I should. Since I know myself and that this goal will be a little trickier to adhere to, I

plan on slowly implementing it step-by-step and have it in full swing by March 1st, 2018.

I am confident that once I have achieved these three personal diet goals that I will be well

on my way to my target weight, body fat percentage, blood pressure level, and blood sugar level.

I have reached the age where I need to be much more cognizant of my diet, exercise, and other

important health factors. This is not intimidating to me because I am now dedicated to

progressively improving my lifestyle and am happy to have already made significant strides to

becoming the healthier me I know I can be.