Jose Ortega

Professor Grace Apiafi

Health Education 044
12/01/2018

7-day calorie intake 11/25/18 – 12/1/18

Day Breakfast Lunch Dinner Snacks Total Cal.
Plain Yogurt (276) + Sandwich (419) Chicken (498) Dark
Sunday Honey (63) Chips (142) Baked Potato (161) Chocolate 1,972
Nov. 25 2018 Coffee (9) + Water (0) Broccoli (39) (310)
Cream (55)
403 561 698 310
Coffee (9) + Burger (330) Cacao Powder Chips
Monday Cream (55) Fries (400) Peanut Butter (228) 2,175
Nov. 26 2018 Scrambled eggs (272) Water (0) Banana Shake
Toast (164) (717)
500 730 717 228
Green Tea (3) Chili (373) Pizza (850) Yogurt w/
Tuesday Toast (164) Salad (17) Salad (17) Berries 2,185
Nov. 27 2018 Scrambles eggs (272) Dressing (60) Dressing (60) (150)
Banana (89) Crackers (130)
528 580 927 150
Coffee (9) + Salad (550) Salmon (468) Cookies
Wednesday Cream (55) Chicken Brown Rice (218) (405) 2,416
Nov. 28 2018 Banana (89) Nuggets (220) Asparagus (27)
Cereal (375) Iced Tea (0)

528 770 713 405

Thursday Coffee (9) + Rice (358) Fajitas (764) Cliff Bar
Nov. 29 2018 Cream (55) Vegetables (68) Tortillas (156) (235) 1,798
Tofu (153) Water (0)

64 579 920 235

Friday Coffee (9) + Pasta (422) Burrito Bowl (702) Chips and
Nov. 30 2018 Cream (55) Meat Sauce (200) Salad (72) Dip (359) 1,819
Water (0) Water (0)
64 622 774 359
Orange Juice (111) Quinoa (333) Beef & Noodles Cheese &
Saturday Breakfast Sandwich (382) Vegetables (68) (662) Crackers 2,206
Dec. 1 2018 Hash brown (272) Water (0) Carrots (48) (330)
765 401 710 330
 7 Day Calorie Reflection

After completing this project, I realized that the days I work, my calorie intake fluctuates.

This is because I do not manage my time in a way that will allow me to make batter meal

choices. I skipped breakfast Thursday and Friday since I did not have time to make anything in

the morning before work, and I did not make time to prepare something the night before, to have

in the morning. However, I did make time the day before to prepare my lunch for the three days

that I work. I used frozen vegetables for all lunch meals because it takes less time to prepare. I

imagine the nutritional value is not as high as freshly cut vegetable. When I am home, I notice

that I make a better effort to eat healthier, I eat more salads, and generally I cook more. Some of

my snack choices can definitely improve, especially with either changing what I have as a snack

or eliminating cookies all together.

A healthier low-calorie meal day I will replace any of the days that I recorded for this

project would consist of, for breakfast, Hot green tea (no sugar added), and plain yogurt with

barriers, for lunch a salad without croutons, and a low calorie/reduced fat dressing, and for

dinner, chicken lettuce wraps. For another day of healthier low-calorie meals, I will make for

breakfast, two scrambled eggs, tomato slices, one whole grain slice of toast and coffee with half

and half (I do not add sugar to my coffee), for lunch Israeli cous cous salad, and for dinner,

baked chicken with a sweet potato and cauliflower. For snacking I will change to having

vegetables and hummus, or some fruit, an apple or an orange. For every meal that I have, the

only beverages I have are either water or iced tea, I stopped drinking soft drinks about two years

ago, I still have fruit juice, with no added sugar but not very often and most of the time I like

dilute the juice with water to reduce the sugar intake.

 3 goals that I have set for myself is to change the way I snack. Instead of having chips

and dip (359), I will have carrots and hummus (152). Instead of having cookies (405), I will have

an orange (69), and my third goal is to manage my time better, so I do net resort to buying fast

food.